14 Month Transformation

Off Topic Rate My Physique Photos
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Start off with: Hi everyone my name is Karl, I’m 27 years old. I’m 5’7.5 and i was 37% body fat at 238 lbs… I was pretty skinny till about 17 i would say… When i got my licenses i was always getting fast food… one point in my life i was drinking a lot 19-22… then long term gf break up got depressed… When i met the girl that I’m with now who is my wife. I was 200lbs when i met her… 4 years in i got up to 240…

Started getting real shaky all the time. Got asthma and back problems… Finally i went to the doctor and got some blood tests done… Not good at all. most levels were in the danger zone and my doctor told me i was heading to a heart attach by the time i was in my 30’s. That was a huge wake up call.

My son was born 9-10-11 and I made him a promise to get into shape and be healthy. So when 1-1-12 rolled i made a New Years Resolution. I quite cold turkey on all the fast food i ate and soda i drank. I had a friend who was a personal trainer and he took me on. I trained with him for 3 months. Took in all the info i possible could. Then i went on my own.

5 months after the training had begun, i went back to the doctor and had the blood test again. Results were amazing. My doctor couldn’t believe the change in my levels. Everything was perfect spot on.

It’s now been a 1yr and 2 months and I’m still at it. It’s now become a lifestyle for me. I want my boy growing up to a healthy active dad. He was my inspiration to all of this. I’m at 14% body fat now.

Bench 275
deadlift 375
squat 315
leg press 650

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Nice job on getting all that weight off man, lord knows it aint easy.
Your pretty lucky you dont have loose skin.

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Thanks… I think the reason I don’t have any loss skin is because, I lost the weight slowly and not super quick like a lot of people do it…

[quote]Cron391 wrote:
Nice job on getting all that weight off man, lord knows it aint easy.
Your pretty lucky you dont have loose skin.[/quote]

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recent back double bicep pose

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Great work man! You have a lot to be proud of, keep it up!

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Good job that’s a massive transformation something like that takes a lot of work ethic.

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Great work!

Did something similar recently, although you’re a little leaner.

What are you goals now? Are you still trying to lean up some more?

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My main goal is to stay at 10% in the low 180’s… As of right now I want to cut till I hit 170. Hopefully at that weight I will be close to 10% body fat. Then I would like to stay at that weight for a little bit. Then start a clean bulk at about 1 pound a week… Then re-due the cutting process…

Why I’m doing this, well its always been a dream of mine to look like the guys in the magazines. I don’t want to compete or anything, just want to look good and feel good. I’ve already been at it for a little or a year now, and I love doing it. Why not do something that you love doing right?..

[quote]Unaware wrote:
Great work!

Did something similar recently, although you’re a little leaner.

What are you goals now? Are you still trying to lean up some more? [/quote]

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Great job man!! very great…If you cut to 170 and dont overdo the cardio, you will be way below 10% I promise you.

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[quote]ksrcrider wrote:
My main goal is to stay at 10% in the low 180’s… As of right now I want to cut till I hit 170. Hopefully at that weight I will be close to 10% body fat. Then I would like to stay at that weight for a little bit. Then start a clean bulk at about 1 pound a week… Then re-due the cutting process…

Why I’m doing this, well its always been a dream of mine to look like the guys in the magazines. I don’t want to compete or anything, just want to look good and feel good. I’ve already been at it for a little or a year now, and I love doing it. Why not do something that you love doing right?..

[quote]Unaware wrote:
Great work!

Did something similar recently, although you’re a little leaner.

What are you goals now? Are you still trying to lean up some more? [/quote]
[/quote]

Funny, we came from almost exactly the same place and have the same goal now.

Whats your plan for the last 10 lbs? Have you noticed the weight loss getting more difficult recently? What kind of diet are you on?

Like I said I’m probably a little bit behind you in terms of leanness so I’m just wondering what you’ve done so far and what you next steps are. Keep us updated.

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I started my cutting diet 5 weeks ago, and have been losing 1.2-1.5 pounds a week, every week. I’ve been pretty strict on my diet. I use Ifitnesspal and track all my food though out the day. I also weigh out all my food as in meats and veggies. I drink roughly a gallon of water a day. I also make sure i eat 6 times ago. Sometimes 7, depending on how early I get up. I’m so strict to the point where i will bring food with me when I go on errands to make sure I’m eating every 3-4 hours… I also bring a 32 ounce bottle of water with me.

The diet I’m on way not work for you but it works for me. I consume 1950 calories a day with a ratio of 40% protein 35% fat 25% carbs. I do not take any supplements. I get all my nutrition from lean meats, veggies, whole wheats, and healthy fats. I limit my self to only 2 pieces of whole wheat bread a day. A typical day I will consume 182 grams of protein 117 grams of carbs and 85 grams of fat.

Here is a sample day of what i eat. I do switch it up as eating the same foods gets boring.

Breakfast: 1 greek yogurt 5.6 ounces, 1 ultra weight loss shake

Snack 1: Gound sirloin 96% lean 4% fat 8 ounces, 1 ounce honey roasted peanuts

Lunch: Double protein multigrain bread, 2 ounces low sodium turkey, 2 ounces honey ham, 1tbsp omega plus mayonnaise

Snack 2: 3 tbsp Natural peanut butter

Dinner: Prime Thin Sliced Boneless skinless chicken breast 10 ounce, Omega plus mayonnaise, mild finely shredded cheddar cheese, shredded romaine lettuce. All ground up into a salad with food processor

Snack 3: All natural aged white cheddar popcorn 2.5 cups

[quote]Unaware wrote:

[quote]ksrcrider wrote:
My main goal is to stay at 10% in the low 180’s… As of right now I want to cut till I hit 170. Hopefully at that weight I will be close to 10% body fat. Then I would like to stay at that weight for a little bit. Then start a clean bulk at about 1 pound a week… Then re-due the cutting process…

Why I’m doing this, well its always been a dream of mine to look like the guys in the magazines. I don’t want to compete or anything, just want to look good and feel good. I’ve already been at it for a little or a year now, and I love doing it. Why not do something that you love doing right?..

[quote]Unaware wrote:
Great work!

Did something similar recently, although you’re a little leaner.

What are you goals now? Are you still trying to lean up some more? [/quote]
[/quote]

Funny, we came from almost exactly the same place and have the same goal now.

Whats your plan for the last 10 lbs? Have you noticed the weight loss getting more difficult recently? What kind of diet are you on?

Like I said I’m probably a little bit behind you in terms of leanness so I’m just wondering what you’ve done so far and what you next steps are. Keep us updated.
[/quote]

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Great role model for your son.

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Thank you @kpsnap… I need to start doing HIIT training in my routine… My weight loss has hit a wall… I’m stuck at 179 6 weeks of dieting… My metabolism has adapted to the 1950 calories a day. I don’t want to lower my intake anymore… I’m at 1950 calories a day.

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Not sure on how many days of HIIT training i should do though?

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Awesome.

I wonder how your strength was changing.

Do you lift more than before?

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I lift a lot now and heavy… i do a lot of compound exercises… 5-6 sets @ 2-5 reps

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updated picture

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Ive been a T Nation lurker for a while and just created an account to tell you that your posts are reminiscent of that of a 14 yo girl on myspace. You appear to have such an ego, that youre posing in a manner that doesnt really reflect any muscle development (other than a possibly photoshopped looking arm), while you pull down your loose belly fat with your right hand.

Usually, the goal of ppl posting on here is to acquire objective criticism, so they can continue to improve their physiques. However, you have decided to use body angles, lighting, and the shading tool on photoshop to hide your deficiencies. As a result, it’s pretty obvious that youre still suffering from “fatkid syndrome” and you desperately need the approval of complete strangers to fulfill your ego or overcome insecurities.

If you are actually seeking training (not life) advice, I apologize. Tho, if that’s the case, consider dropping your ego and post a front shot without tricky angles, editing or lighting. Objectively, your chest, lats, and traps all need work.

Good luck!

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Cool story bro… I don’t have this huge ego you talk about… Photoshop? Yup photoshop myself being fat and then 60 lbs lighter. 14 year old girl hmm ok… It’s ok, can’t have all fans… Haters like you, make me achieve my goals faster. Have a nice night.

[quote]MilesK wrote:
Ive been a T Nation lurker for a while and just created an account to tell you that your posts are reminiscent of that of a 14 yo girl on myspace. You appear to have such an ego, that youre posing in a manner that doesnt really reflect any muscle development (other than a possibly photoshopped looking arm), while you pull down your loose belly fat with your right hand.

Usually, the goal of ppl posting on here is to acquire objective criticism, so they can continue to improve their physiques. However, you have decided to use body angles, lighting, and the shading tool on photoshop to hide your deficiencies. As a result, it’s pretty obvious that youre still suffering from “fatkid syndrome” and you desperately need the approval of complete strangers to fulfill your ego or overcome insecurities.

If you are actually seeking training (not life) advice, I apologize. Tho, if that’s the case, consider dropping your ego and post a front shot without tricky angles, editing or lighting. Objectively, your chest, lats, and traps all need work.

Good luck![/quote]

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[quote]MilesK wrote:
Ive been a T Nation lurker for a while and just created an account to tell you that your posts are reminiscent of that of a 14 yo girl on myspace. You appear to have such an ego, that youre posing in a manner that doesnt really reflect any muscle development (other than a possibly photoshopped looking arm), while you pull down your loose belly fat with your right hand.

Usually, the goal of ppl posting on here is to acquire objective criticism, so they can continue to improve their physiques. However, you have decided to use body angles, lighting, and the shading tool on photoshop to hide your deficiencies. As a result, it’s pretty obvious that youre still suffering from “fatkid syndrome” and you desperately need the approval of complete strangers to fulfill your ego or overcome insecurities.

If you are actually seeking training (not life) advice, I apologize. Tho, if that’s the case, consider dropping your ego and post a front shot without tricky angles, editing or lighting. Objectively, your chest, lats, and traps all need work.

Good luck![/quote]

gold haha. someone woke up on the wrong side of the bed LOL

btw great job OP!