Hey /fit/, after I started browsing around here this week I finally built up the courage to go to the gym and work out after falling off the wagon two times.
Yesterday was my first work out in about a month, I've been fat just about my whole life. I'm 19 and a college freshman. I turn 20 this upcoming winter and I want to really thin out and get jacked.
Has anyone here gone from obese (5'9, 245lbs) to fit? I see a lot of skinny to jacked stories on here but haven't seen much of fat to jacked stories and I really want some inspiration.
I should probably add that I want to thin out by this winter. Forget to add that
>>36544259
>>36544259
No way that's the same person.
If it is, God damn.
>>36544259
>ugly fatties get fit and suddenly have a good face
As an ugly fit guy I have nowhere to go but I just keep lifting anyway
>>36544264
Well you can make yourself thinner easily by this winter. Lift and eat healthier, cut out soda completely. I was 220 pounds 6 months ago and had 0 physical activity before. 182 pounds now. Not that impressive desu but binge drinking once a week since then and also not on a really strict diet. Making decent gainz.
We are all gonna make it senpai
>>36544400
God that greentext hits me right in the feels every time.
Recovering fatty here, would post numbers to show my progress but I had more recomp to do than anything else. I'm chillin at 6'0" 213lbs, down from about 225 (4 months ago), but I look a million times better. Went from ~26-28% bf to ~18-20% by now, haven't had to deload anything yet either and I'm pretty fucking pleased with my progress so far. Probably have another month or two on my cut until I'm down to where I want to be. I'll have to take/post some pics once I get off work.
>>36544524
>>36544400
Any diet tips? I've already cut out soda for a while now and don't really crave it or anything. its gotten to the point where even a sip of the stuff burns for me. In terms of diet, I'm always on the go and usually either starve myself or I eat something from the outside. For instance, Im on my lunch break right now but I don't know what i can eat
>>36544564
Learn to count calories
>>36544599
already am, currently at 500 for the day. I'm trying to stay below 2000 for my deficit. my TDEE is 3500 so i don't think the deficit should be too hard
>>36544564
Persistence is key. Make sure your diet is not just pain and suffering because thats not what you want. Starving yourself is the worst you can do. Cook your meals beforehand.
Eat veggies and lean protein source (like fish and chicken breast). Limit your carbs. Calculate your calories and your TDEE. Eat like 500-1000 cals below that.
>>36544668
what would you recommend I limit my carb intake to? I just try and intake more protein than carbs
>>36544272
98% sure that they are not the same person.
>Different eyebrows
>different nipple colour
>Different belly-button shape
>Different eye shape
Etc etc
>>36544564
Switch to 4 bottles of soylent a day. Easy way to know you're not consuming more than 1600 calories per day. Eat nothing else or protein shakes after the gym if you actually work out.
>>36544703
Well since you mentioned you are 5'9 and 245 pounds i'd say 150g carbs on lifting days and try to keep it lower than that on rest days. But it really depends on your activity level desu
Sup op im also 5'8 but i started at 276, in nine months ive dropped to 235. But it hasnt been easy m8 but i think you'll do ok.
5'8 manlet
>eat 16,000 calories inna month
>lose 35 pounds
>go down to pant sizes that i havent worn since i was 13
>other than clothes being lose, i see no changes
wew
>>36544851
Essentially I lift 3 times a week, and then do cardio every other day. Or at least thats the current plan. I just need to figure out an eating pattern that will work out with my busy schedule.
>>36544859
I went through something similar however i started at about 230, made it down to 200 doing stronglifts with cardio then fell off the wagon and somehow made it to fucking 245. I don't look as fat as I was before I initially started however. Pant sizes still the same as 200.
>>36544620
Broo, slow down your cut. That's a 1500 calorie cut, if you don't slow it down you will get loose skin. Slow down, shit takes time to do right. Aim for a 500 or 750 calorie cut at most, and drink plenty of water.
I was 392lbs. Dropped to 198.
https://content.tigerfitness.com/transformation-tyler-fleming/
Any questions just ask.
>>36544259
I was 5'9 240ish when I started
Good luck m8
>>36544979
I'm just trying to make some serious progress within a year and a half. Is a 1500 calorie cut really that bad?
>>36545019
Whoa! Congrats dude, thats exactly what I'm trying to accomplish!
How long did it take you? Any advice?
>>36545062
Took a little under 3 years.
Best advice I can give is patience. It's gonna take a while and you're gonna fall off the wagon, but that doesn't mean your journey is done.
So if you end up gorging one day just start your diet back up the next day. It's not that big of a deal.
Also don't drink your calories. Even whey is a waste because it doesn't fill you up as much as real food.
>>36545044
Try not to lose more than 2 pounds a week, it's not a sprint
>>36544984
Oh btw I'm 6'4 not 5'9..
>>36545110
how'd you get the necessary proteins w/o whey and w/o constantly having to cook chicken breast?
That was my dilemma the first time i fell off
>>36545125
I've honestly had points where I tried to lose 2 pounds a week but nothing came off, if anything I gained weight (probably from lifting), i'm specifically trying to cut down my BF from ~30% to 12-10%, wouldn't a higher cut and daily cardio get those results quicker?
>>36545148
1g per lb is a meme made up by the supliment industry to sell bullshit. You never need more than .5-.7 g/lb I'm up to 190lbs right now and all I try to do is get above 100grams to be safe.
>>36545110
routine?
>>36545219
I am natty
180 at 12ish percent body fat is easy natty. And you sound like a pussy for thinking it's not.
>>36544724
you're neglecting the obvious: noone that fat wouldn't have tons loose skin or serious scars from the removal surgery
>>36545244
Never been big on people telling me what to do so I just go in and do what I feel like. But I always make sure I lift with intensity and a ton of volume. Typical I do PPL if I'm not busy but if school and work start getting to be a lot I do upper lower.
>>36545286
cool, that's pretty much the setup i'm running
thanks doe
>>36545343
No problem man, in the end consistency is far more important than any program.
Good luck man.
>>36545044
Yeah bro, losing weight right takes time. On a 1500 calorie cut you are going to lose muscle and possibly get loose skin. Take your time, do it right. Try a 750 calorie cut.
>>36544984
Whats up with your face?
>>36544668
This. And get MyFitnessPal and use it.
I've been doing Intermittent Fasting for almost the entirety of my cut and it's been working womders. Basically you have a 4 or 6 hour window everyday that you're allowed to consume calories. Still try and hit your macros obviously (esp Protein) but it makes it a little less detrimental if you fuck up and go over your calories.
>>36545360
yeah, that's what i figure, like going in and doing a setup that is fun every time is better in the long run than doing a boring one that'll be slightly more optimal
>>36544979
No link has been proven between weight loss speed and loose skin.
Its more to do with age and weight.
Young skin bounces back more.
That said a really fat person may not.
>>36545196
how strict of a diet did you have?
>>36545470
if it helps, I actually don't look that fat at first. Doctor was surprised when they realized that someone who looks like me weighs as much as I do. I also carry a lot of muscle in my thighs
>>36545508
ok thunder thighs
>>36545520
i didn't say they were all muscle, trying to do something about them. Part of the reason i'm here
I've gone from 350ish to 320 in less than 2 months. This shit is taking forever and haven't seen much of a change.... Yet I feel stronger from the weights.
>>36544259
Still working on mine...
I'm 194lbs right now, hoping to get to 180lbs by the end of May so I can start my clean bulk.
Good luck, OP. You can definitely get fit in a year starting @ 245lbs.
Consistency is key.
>>36545663
routine & diet?
Gone from 230 early January to 199 today. It's not been that hard and has gone by quickly. Unfortunately you've got farther to go OP since you're short.
Contributing.. Will follow with current pic
>>36545663
Nice progress, anon. Keep going
>>36545745
how to deal with extra skin? diet n exercise has been easy but i get stressed out thinking about all the excess skin ill have even when i slow cut.
stretch marks run in the family too and i have many of them. am i fucked? how much for surgery?
>>36545745
>>36545742
how bad does height hinder weight loss?
>>36545745
What the fuck. You look the exact same age in both. Natural? Also routine and diet please you look huge mane
>>36545745
>>36545762
>>36545778
L O N D O N
O
N
D
O
N
I'd buy you coffee someplace fancy
>>36544564
Drink green tea and black coffee. They are thermogenic and will help you burn extra calories over time. Plus green tea has a lot of antioxidants which is good for you as well.
>>36545784
You'll lose a lot of weight quickly at the start just because you're a fat fuck and eventually it'll slow down. The only thing is that with your height you need to weigh even less to be at a healthy weight.
Check out your BMI: http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
(I know BMI has issues if the person's /fit/ but OP is not - just saying this in case someone yells at me about it)
>>36544774
If OP can keep it up, this will actually work.
>>36545663
Proud of you nigger, now keep going
>>36545745
What did you do to slowly let the excess skin retract? I've always been curious about how that works
>>36545790
Weight training twice a week.. Heavy compound lifts(Squats, deads, bench).
The rest is kettle bell, calisthenics, hill sprints, running.. My calisthenics are crazy.. Up to 20 muscle ups fresh at 225 lbs
>>36545539
>2 months
Dude, keep going. You'll feel much better when you're 100 lbs less than your current weight. It'll take time, you're completely changing your lifestyle. Shit doesn't just happen overnight.
>>36545829
>antioxidants
>>36545019
You look pretty thick in your before. Did you play football or something? Looks like you weren't a complete beginner.
>>36545900
how tall?
mirin
>>36545900
My fucking God dude; you made it.
If I'm overweight, how do I tackle bulk/cut cycles exactly?
I'm eating at maintenance while lifting, I imagine that will go on till I lose an adequate amount of fat.
>>36545900
Goal body. Getting there brah. 20 msucle ups is impressive as fuck tho. Hill sprints, gotta try that
Looking solid as fuck my man.
>>36545188
I'm gonna go against the popular decision here and say 1500calories a day is completely fine if you can do it. However, for someone your size, I would imagine that you won't be able to last long at that many calories. I would say to continue cutting at that many calories, then add 250cal once you cannot continue.
>>36544259
real progression photos of such substantial weight loss reveals tons of excess skin. not the same person. fit guy looks good but its not the same guy
>>36545900
Wouldmassagemusclesafterworkout/10
started dieting mid way last year, can't really remember when. Lifting since October 2015.
>>36546696
Jesus fkn Christ bro, shave that shit. What the fuck is wrong with you?
>>36545663
>6'3 to 6'4.
This is just because you are standing up straight now, right?
>>36546926
Pretty nice, mate. What's your routine?
>>36546926
Damn, great work!
No lose skin?
>>36546926
What did your diet consist of from August to December? How many cals did you eat each day?
>>36547102
thanks, ran PPLx from November onwards
>>36547107
Nope, guess not. my starting point was 20kg heavier than that first pic too :)
>>36547151
1200ish calories. didn't give a single fuck about starvation mode, just ate alot of protein.
Lots and lots of fish and chicken and eggs every single day.
Do i recommend it? No
but i seriously hated myself for being fat all my life and wanted a fast change.
>>36547182
Were you exercising during that diet? for example, Jogging? or was the near starvation mode enough for you to drop the weight?
>>36544272
>>36544724
>>36545268
https://www.youtube.com/watch?v=jlgpV_BDjjA
didn't think it was either, then searched the sauce on the picture and found this
in the other photos published in the video its very obvious its the same person going by the face.
>>36547222
I didn't do any exercise at all.
>>36547182
>PPLx
Silly question, is that different from PPL or just another name for it?
>>36547236
PPL, rest, PPL, rest.
some people go PPLPPL rest PPLPPL rest
but i got burned out fast from that, need my rest days.
Maybe if you want to get fitness and nutritional tips you could start by reading the goddamn sticky...
>All of these success stories ITT
>only lost 30 pounds in the last 6 months
>started going to a gym 3 times a week recently
>still at 285, don't look any different
>>36547253
Oh ok, thanks.
>>36547280
But 30 pounds in 6 months is great, why do you complain? Keep going at that rate.
>>36547280
Keep going my friend. Persistence is key. I actually just ate a fuckload of food and dessert for easter, thus fucking up my cut schedule, but I also ran a 5k right after and almost felt like puking to try and balance it out. Getting on track tomorrow. Persistence brother, persistence.
>>36545771
I've read derma rollers can reduce the appearance of stretch marks over time. You have to use them consistently for a few months before you get results, and the kind for stretch marks sting due to the fine point of the needles.
Not sure how effective they are, but I've got some bad stretch marks from being a fucking pig, so I might try them out.
>>36547314
>But 30 pounds in 6 months is great
diff anon. 30 lbs in 6 months is great...if you're not obese. Anyone over a BMI of 30 should have no trouble losing 7-10 pounds a month.
>>36544259
I'm 19 and 5'9" and in the past few months went from 230 to 195 after a year and a half of lifting and eating whatever I wanted. My lifts are pretty decent and I'd say I'm stronger than average.
I don't look very toned yet, but I'm getting there and hopefully over the next two months I'll be able to cut down to 180.
I know I'm making progress because everyone, even complete strangers, will comment that I'm "getting buff" or "looking ripped". I'm also getting significantly more attention from girls, but I'm too autistic for that to mean anything.
>>36544564
High protein, low carb, caloric deficit.
>High protein, low carb, caloric deficit.
High protein, low carb, caloric deficit.
>High protein, low carb, caloric deficit.
>>36547377
This
>>36547280
takes time anon don't get down keep it up.
>>36547280
Well done so far but go 5 times a week, 3 is far too little
>>36547182
I'm gonna try this. thanks dude
>>36547156
how long did it take you? routine?
>>36544259
>>36544272
He's from my town
>>36547314
>>36547323
>>36547453
Thanks for the support anons. I'm glad I lost those 30 pounds, but I feel like I should have lost more or even doubled that, as others have noted on here.
>>36547506
That's a bit tricky for me. I work the night shift at my job, and so I have to go to the gym before work rather than after. I guess I could increase it to all 5 days, though.
Is is true that I should alternate days of weightlifting and cardio? Because I've been doing both when I go there.
>>36547156
even your phone slimmed down, dayum
>>36544259
Here ya go lad.
Im pretty close to your specs, was 510 245, now am 6ft 180.
Did it in 3 years.
Will monitor this thread and feel free to ask me stuff
>tfw lost my phone with all my progress pics on there since 6 months ago
>>36547892
thanks man
did it take longer to lose all the fat or gain all the muscle? the main thing I'm taking away from all of this is just to work my ass off every single day until I get what i want.
>>36547606
about a year and a half now, I do a ppl routine
>>36547892
what's your diet like?
>>36547960
and diet?
>>36547941
Losing the fat was pretty easy(i mean not at the time, but in retrospect), gaining muscle was waaaay harder.
I lost most of the "fat", as in i looked like a normal person who didnt lift but was maybe solidly built/a bit chubby within the first 8 months, then i recomped for the next like 7. Then i did a hardish cut from there till I sorta saw abs for the first time, then I bulked back up about 20 pounds, then i cut, then I bulked, and this is me after my last cut.
>>36547964
Depends if i cut or if i bulk.
But I count my macros and have been doing it since my first hard cut, so i was able to get to sorta chubby/normal mode by just "eating healthy" but then I started tracking macros and have for the last 2+ years.
But my macro splits are quite different when I cut/bulk. but generally an iffym approach, but 75% are gonna be "healthy food", and obv when cals get tight its all nutrient dense volume food.
>>36544859
maybe you should try lifting
>>36548025
and what are you macros for both cutting and bulkan? I'm about the same height and build as you, but at 190 lbs now and a little chubby.
>>36548336
um well pretty much 60 percent carbs, 20 fat 20 protein when I bulk,
30 protein, 35 percent fat, 35 carbs when i cut, and i pull from carbs as the cut goes on so those will change.
Sorry for late replies, went out to dinner with my family
>>36545713
Routine is ABCDxEx.
I do reverse pyramid training on all of my compound lifts.
>A:
Incline Bench - 8/10/12x3
Barbell Row - 8/10/12x3
Lateral Dumbell Raise - 5x12
Rear Delt Raise - 5x12
DB Fly - 5x12
Shrugs - 5x10
>B
OHP - 8/10/12x3
Flat Bench - 8/10/12x3
Lateral Dumbbell Raise - 4x12
Rear Delt Raise - 4x12
Bent DB Rows 6(3L3R)x10
Reverse Curls - 4x12
>C:
OHP - 8/10/12x3
Barbell Row - 8/10/12x3
Lateral Dumbell Raise - 5x12
Rear Delt Raise - 5x12
Bent DB Rows - 6(3L3R)x10
Internal Rotation Shrugs - 5x10
>D
Incline Bench - 8/10/12x3
OHP - 8/10/12
Lateral Dumbbell Raise - 4x12
Rear Delt Raise - 4x12
Reverse Curls - 4x12
Skullcrushers - 5x10
>E:
OHP - 8/10/12x3
Flat Bench - 8/10/12x3
DL - 5/7/9x3
Diet is pretty simple. I do Intermittent Fasting with a cheat day every Saturday. I've been using a 50% Protein, 25% Carb, 25% Fat macro ratio for my cut and it's been working great for me.
I don't eat breakfast, and begin my eating window everyday around 2pm with a cup of Yoplait greek yogurt, with unsalted peanuts mixed in for Lunch.
Then I chew gum until I get home for dinner. My typical dinner is chicken breasts or fish, with lots of broccoli and and other various veggies/fruits, and fat free cottage cheese. Protein shake to knock it all down.
Then I workout, and drink another protein shake post workout, with some more fat free cottage cheese before bed.
>>36545747
>>36545886
Thank you for the kind words, friends.
>>36547083
No, I actually did grow an inch in height from last year. I'm 21 and the same thing happened to my dad when he was in college. I'm a pretty late bloomer, puberty-wise. Lifting has helped with posture gainz immensely though.
I read through the thread and I can tell OP is not gonna make it
>DUDE I WANNA GET LIKE JACKED
>I gained weight from "lifting"
>I carry a lot of muscles in my thighs tee-hee
>How do I get protein without eating chicken breast?
I'm usually very supportive, but you don't have the mindset nor the will
>>36548572
what about cardio to lose the fat?
>>36548818
i'm taking a picture of this reply so I can stay motivated. Thanks
>>36548853
Remember this
Motivation will only carry you so far, everything has to turn into a routine
Lifting, cutting etc, the only way to make it.
You gained weight because you cheated not because you lift, you underestimate how hard muscle gain is.
Chicken breast tip: season it, with everything you can, a good combo is chinese five spice and soy sauce.
stick to your diet AND FUCKING STICK TO IT, cheat days are for pussies and anyone serious about weight loss does not cheat.
Put away the "jacked" dreams because those are years away, concentrate on where you are now and what needs to be improved.
>>36548825
I don't own a car and bike/walk to and from work, where I'm on my feet for 8-10 hours a day, where Im pacing fairly fast most of the time, so cardio isn't something I worry about outside of my daily routine
I do alot of mountain biking and hiking occasionally too.
>>36548890
my primary motive right now is to just lose fat and cut down my BF% to less than half what it is now.
>>36546926
Your about same point in lean mass as me except I started out at bmi healthy weight in Oct 2015 bulked a little then started cut a month and half ago
>>36544984
Nice you haven't made any new progress in 5 months apparently
>>36549192
280 lbs
Maxes: b135 s225 dl225
188lbs
Maxes: b255 s365 dl405
>>36547990
for me starting off I never would have stuck with it if i changed my diet at the same time, losing weight and keeping it off takes time. Start being more active and then slowly cut out shitty foods, add in healthier foods. Now during the week days I eat only protein, no carbs (unless you count carbs in yogurt/protein powders), get 200g of protein per day, this keeps my calories low as fuck during the week around 1200-1700 depending on what I eat. Weekends I go out with friends and allow myself to live, drink, eat carbs, what ever, fitness is great, but it shouldn't be the only thing in your life.
>>36545663
skipping legs
>>36544564
Another fatty2fit here.
Learn to cook, experiment/study spices, learn to enjoy veggies.
Buy a food scale and be autistic about counting calories until its second nature. It doesnt take too terribly long.
Cook in bulk and buy some Tupperware. Slow Cooker recipes are hard to fuck up, its a decent place to start.
Eat fiber.
>>36547877
I hear this joke every time this picture is posted.
Me(although I wasn't obese, I was still 25%+bf). Just find the science about training and nutrition. It's easy from there desu
>>36545745
You motivated me today, awesome progress
>>36544259
BEARMODE
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