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  1. #1
    Registered User JohnCyr's Avatar
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    Arrow FROM FAT TO FIT: 6 MONTHS : 260lbs to 177lbs {PICS}

    Good morning Everyone!

    Stats:

    Male
    30 years old
    177lbs
    6 foot tall

    Since this week marks 24 weeks or pretty close to 6 months, I thought I'd make a thread about the amazing journey I went on and the new lifestyle I have adopted or it has adopted me! haha.

    As far as I remember, I have always been the chubby kid. Never was vascular..never seen abs and was never fit...always had man boobs...but always a good muscle mass too. As an adult...my weight has never dropped below 200.... I reached 200 in 2009 but I was following stupid fad diets and wasn't committed to change.. since then..my weight varied between 230-250 and in November, I had let myself go to 260lbs and most likely a little more... I self pittied and ate all the time...3 years ago I joined a recovery program and got clean/sober... which was a major factor in my life but I always told myself I could self destruct with food as it wasn't nearly as bad as drugs...Until I hit bottom again...with food...

    Then I decided to make a change. Got my BMR and TDEE. Read the stickies and started lifting. I lifted a bit before and was familiar....

    Nutrition wise, I ate between 1600-1800 cals a day. Carbs early on in the day and fasted between 6pm and 6am not by choice but because of my schedule. To be honest, I have never worried much about macros so long as I got good amount of protein in and carbs before my workouts..

    Supplements wise, Whey protein, Omega 3's, Vitamins and BPI A HD for 8 weeks when I started to keep strength to a max. The last month I used PRE SET for pre workout.

    Lifts, 5 Days a week, sometimes 6. As heavy as I can go. Sets of 12-10-8-6, usually.. sometimes drop sets... supersets... I like to switch things up once in a while and shock my body.

    Cardio, Stationary bike for 30 minutes 4 to 5 times a week... Month to month I varied pre lifts and post lifts, keeping my heart rate between 130-150.

    Cheat meals, I went all out about 5 times... all out meaning 5000 cals a meal... felt sick..gained 7 pounds but went right back to my routine the next day and lost it all plus more the following week.

    My key points on this cut were consistency and keeping my eyes on the goal.


    Ill try and answer any questions as soon as possible.. This forum has been such help to me as far as knowledge and support and I cant be thankful enough for all the members on here... hey.. even the trolls.

    Right now.. my goal is to not drop below 170lbs and get below 12% BF for now. Perhaps a comp after the wedding in August! Who knows!

    Thanks everyone!

    Went to get a bodycomp test on the bod pod at work (inbody 520 machine) but Numbers were clearly innacurate as it said my BF% was 7.5 LOL

    If anyone has a guess to where im at bodyfat wise... Heres a few unflexed progress pics from Late October vs Today!






    Slightly flexed haha

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  2. #2
    has no use for a name n0useforaname's Avatar
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    Good job!

    And I would guess around 13% or so
    Learning something new here every single day... and I'm still not sure if I understand : /
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  3. #3
    Registered Loser pippen336's Avatar
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    Whats an average day of food for your? I cant really imagine sticking to such low cals, but the scales not moving much for me anymore so it may have to. I could agree with 13-15%
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    Registered User Obscene's Avatar
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    Good work and randomly, you look like Jeremy Piven!
    Current 1RMs:

    Pendlay Row: 60x5 (not tried tbh! I'd imagine 70)
    Bench: 110kg (two dodgy shoulders)
    Squat: 160kg
    Deads: 200kg

    Currently studying an undergrad in nutrition
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  5. #5
    has no use for a name n0useforaname's Avatar
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    Originally Posted by Obscene View Post
    you look like Jeremy Piven!
    Holy crap he does... it was driving me nuts because I felt like I've seen him before.
    Learning something new here every single day... and I'm still not sure if I understand : /
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  6. #6
    Registered User JohnCyr's Avatar
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    Originally Posted by pippen336 View Post
    Whats an average day of food for your? I cant really imagine sticking to such low cals, but the scales not moving much for me anymore so it may have to. I could agree with 13-15%
    Morning breaky is dirty haha Tim Hortons Turkey Egg white Sandwich on English muffin with a hash brown and a large coffee 1 cream, 1 sugar. Post workout is 2 scoops whey protein with cashews. 2 silouhette greek yougurts with berries... 5 hard boiled egg whites... for dinner meat and greens and some 80% chocolates! :P

    Typically... but yeah.. varies..
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  7. #7
    Registered User JohnCyr's Avatar
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    Originally Posted by Obscene View Post
    Good work and randomly, you look like Jeremy Piven!
    Thanks! HAHAHa Just googled him! hahaha Kinda!
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  8. #8
    Registered User Solrac69's Avatar
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    Nice Work!
    I am working to get free from some 20Kg/25Kg of fat. I am 45Years old, 1,90m tall and around 118,6Kg (was 122Kg on the 1st April).
    Fierce 5 Intermediate (week4):

    B.Press, 3X 6x 77,5kg || Inc DB Press , 3X 9x 27,5kg || Lat Pulldown, 3X 9x 73kg
    Bent-over row, 3X 9x 75kg || Barbell curl, 3X 11x 42,5kg || Squat 3X 6x 70kg || Standing calf raise, 3X12 Trap-Bar 105kg || OHP 3X 6x 42,5kg || Pendlay Rows 3X 9x 75kg || Trap-bar deadlift, 3X 6x 130kg || RDL 3X 9x 75kg
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  9. #9
    SCC Wheel Spinner xHKOx's Avatar
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    Big transformation. I would say 15-16 bf though
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  10. #10
    Registered User arsampson's Avatar
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    Do you find yourself starving most days? are you upping your calories to maintain your current weight?
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  11. #11
    Registered User JohnCyr's Avatar
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    Originally Posted by Solrac69 View Post
    Nice Work!
    I am working to get free from some 20Kg/25Kg of fat. I am 45Years old, 1,90m tall and around 118,6Kg (was 122Kg on the 1st April).
    Thanks! Keep it up! Consistency is key! Not sacrificing what you want most for what you want now!

    Originally Posted by xHKOx View Post
    Big transformation. I would say 15-16 bf though
    Thank you!

    Originally Posted by arsampson View Post
    Do you find yourself starving most days? are you upping your calories to maintain your current weight?
    Nope! Not at all! 1600-1800 cals is plenty if you eat the right foods! Some days I dump the tim hortons breakfast and go for P28 bread and make French toast loaded with berries and syrup! Its all about reading labels and choosing what foods I put in my mouth! I have upped the calories to a solid 1800-1900 cals now... looking to cut some more but trying to go slower and keep my LBM. Looking to get down to 170 and re evaluate from there!
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  12. #12
    SCC Wheel Spinner xHKOx's Avatar
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    OP did you say you were eating 1600-1800 the whole cut?
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  13. #13
    Registered User tropique's Avatar
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    Incredible job -- I really admire your hard work!
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  14. #14
    Registered User JohnCyr's Avatar
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    Originally Posted by xHKOx View Post
    OP did you say you were eating 1600-1800 the whole cut?
    Pretty much yeah. On most days. Some days I wasn't that hungry and maybe ate a bit less, closer to 1400-1500 but MOST days I ate between 1600-1800. One cheat a week where I would up cals to 2500 that day... On 5 occasions I ate 5000 cals in a day but didn't feel too good the next day. That was plenty for me, anyway. A lot of people cut around these numbers as well.. At this point, Im glad to have upped a little and look forward to recomp/maintain in a few weeks.
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  15. #15
    Registered User JohnCyr's Avatar
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    Originally Posted by tropique View Post
    Incredible job -- I really admire your hard work!
    Thank you!
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  16. #16
    happy NoCarbsNoSugar's Avatar
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    awesome job
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  17. #17
    Registered User JohnCyr's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    awesome job
    Thank you!
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  18. #18
    Registered User AncientYouth's Avatar
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    epic transformation .............superb job

    you have made the mental step which THE key

    I always tell people that most don't get it
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  19. #19
    SCC Wheel Spinner xHKOx's Avatar
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    will rep when not 24d
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  20. #20
    Registered User JohnCyr's Avatar
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    Originally Posted by AncientYouth View Post
    epic transformation .............superb job

    you have made the mental step which THE key

    I always tell people that most don't get it
    Thank you!
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  21. #21
    <3 pupper caprica6's Avatar
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    You've been so disciplined this whole time, John! When I get a chance I'll try to put together a week-to-week summary of your losses from the spreadsheets/post them in a pretty gif.
    start where you are
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  22. #22
    Registered User JohnCyr's Avatar
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    Originally Posted by xHKOx View Post
    will rep when not 24d
    Thanks man!
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  23. #23
    Registered User JohnCyr's Avatar
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    Originally Posted by caprica6 View Post
    You've been so disciplined this whole time, John! When I get a chance I'll try to put together a week-to-week summary of your losses from the spreadsheets/post them in a pretty gif.
    Thanks Cap! thanks for your support this whole time! Discipline sure is the word. And getting back up the next day after a massive cheat hahaha That would be awesome! I had planned on doing a GIF with my pictures as well but have no idea how haha. Havent looked at the spreadsheet but I think im still in the tops, which is awesome considered I don't have much to lose anymore!
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  24. #24
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    As always John great work!! Really glad you have a smile on one of your progress pics haha

    Id guess your bf is around 13-15% its not a good percent range to be in i hated it but once you get abit lower its worth it.

    Id wish you good luck but you dont need it you have been amazing and so consistent you'll smash the last 7lbs im sure.
    Start of my diet 03/06/2014 - 189.5lbs 25-30% BF
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  25. #25
    <3 pupper caprica6's Avatar
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    Originally Posted by JohnCyr View Post
    Thanks Cap! thanks for your support this whole time! Discipline sure is the word. And getting back up the next day after a massive cheat hahaha That would be awesome! I had planned on doing a GIF with my pictures as well but have no idea how haha. Havent looked at the spreadsheet but I think im still in the tops, which is awesome considered I don't have much to lose anymore!
    You're welcome.



    I was planning to do that as well, actually - make a gif out of the above photos. If I run short on time I'll just do the view from the front for now.
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    Registered User JohnCyr's Avatar
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    Originally Posted by MilkyQuaver View Post
    As always John great work!! Really glad you have a smile on one of your progress pics haha

    Id guess your bf is around 13-15% its not a good percent range to be in i hated it but once you get abit lower its worth it.

    Id wish you good luck but you dont need it you have been amazing and so consistent you'll smash the last 7lbs im sure.
    Thanks man! Thanks for the tips and the support this whole time! Means a lot as little as it may be! :P

    Yep.. not easy to determine..flexed, not flexed.... Like I said In another post..its just numbers...for the first time in my life I wont be ashamed to take my shirt off this summer.

    Its funny cause all my friends that were, are kinda fit, are hating hard.. Like awwhh dude... why are you doing this..its not worth it... Youre leaning so fast, I ben youre taking CLEN... Family is worst.. my mom thinks I have disorders but shes the one that's 350+ lbs.. IDK.. Glad I have you guys and my future wife to support me in my new lifestyle choices!
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    Originally Posted by JohnCyr View Post
    Thanks man! Thanks for the tips and the support this whole time! Means a lot as little as it may be! :P

    Yep.. not easy to determine..flexed, not flexed.... Like I said In another post..its just numbers...for the first time in my life I wont be ashamed to take my shirt off this summer.

    Its funny cause all my friends that were, are kinda fit, are hating hard.. Like awwhh dude... why are you doing this..its not worth it... Youre leaning so fast, I ben youre taking CLEN... Family is worst.. my mom thinks I have disorders but shes the one that's 350+ lbs.. IDK.. Glad I have you guys and my future wife to support me in my new lifestyle choices!
    You're more than welcome you're an inspiration! im sure people have looked at your journey and thought if this guy can do it then i can to!

    I have the same issues as you my non training friends think i've gone mental and my mum is terrible as well she actaully thinks i looked better at 190lbs!! haha. Funny i never thought i could lean out i was always told im naturally big/heavy set blah blah. Anyone can do it and if it is what YOU want then thats all that matters.

    I feel you on not being ashamed for the first time as well, quite looking forward to the summer this year haha.
    Start of my diet 03/06/2014 - 189.5lbs 25-30% BF
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    These are not normal results so any newbs in this thread don't feel bad (like me).

    That's an amazing progression and I hope you try to teach and educate those around you rather than judge them. It is not easy for everyone - you have for the most part succeeded in a very short period of time but don't forget you were there once (just like your mom is there now).
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    Originally Posted by abridgel View Post
    These are not normal results so any newbs in this thread don't feel bad (like me).

    That's an amazing progression and I hope you try to teach and educate those around you rather than judge them. It is not easy for everyone - you have for the most part succeeded in a very short period of time but don't forget you were there once (just like your mom is there now).
    Like I said, Recovering addict and helping those who struggle with it on a daily basis so that will also apply to this aspect of my life as well. I try and stay humble in everything I do and never forget where i'm from...complacency is a bad place to be, been there and don't plan on ever going back! Perhaps that comment about my mom's weight sounded a bit harsh but she has ZERO desire to get healthy or listen to any advice for that matter, yet gives me advice on how to do squats or eat healthy. Its a mom thing, I guess. She does the same about my dogs or home owning.. pretty much everything I do actually. Sorry if if that offended you in any way, that was not my goal.. it was meant to be more about her being judgemental rather than supportive.

    I don't judge those around me and also never said my journey IS or WAS easy. I worked hard for those results and its not my first time trying. I also realize that not many people get those results and that genetic play a role in this as well but many other members have had similar and better results than I have as well.

    Again, sorry if the mom comment sounded rude, it wasn't meant to judge/offend anyone struggling with their weight.
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    Congrats on your Weightloss journey mate.. Only in 6 months is incredible this is an inspiration to me. Ive done something similar but this happened after I got off medication.

    Im close to your starting weight currently 250.8 but im 5,8 22 years old and I dont workout nearly as much as you as everyone on this section doesn't really reccomend working out so much while cutting I guess because it can cut into your recover / muscle / strength. How much strength muscle did you loose?

    Im just doing a 5x5 routine 3-4 days a week and 2-4 days of walking/running 35 minutes. But my calories are the same as you 1600-1800 calories and 1500-1600 if I dont feel like eating that day. (Did you ever stall on 1600-1800 calories? Or did those calories take you from 260ish to 170 all the way through? Im scared it will only take me to like 190-200Lb and I'll have to further reduce calories)

    Im hoping to do what you did in 6 months ish but not loose a whole bunch of muscle but at this point im tired of being fat.. Ive been like this my whole life and I want a change so I dont think I care about loosing some at this point.
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