Gonna see how detailed I can go before losing steam, here we go!
Height: 181cm ( 5”11, I think? )
Weight before: 77 kg, 35% body fat
Weight After: 88kg, ~12-14% body fat.
Bit of a long story there. Took around 6-7 months to get from chubby to skinny-fat, after which I hovered around 20% body fat for a while, (see second picture).
Wasn’t exercising, lost the first 15% by diet alone (low carb, low protein, low fat).
After a while of yo-yoing, I just made the decision to really commit myself. Started eating more every day; protein, veggies, kept carbs out of the equation because it seemed that I would very quickly put-on weight whenever they were involved, and took 4 months to get an overall toned appearance - that’d be picture 4, I was more-or-less at 78kg, averaged at 16% body fat. Then came my Great Bulk, a period of half a year where I put on muscle and fat with the intent of getting more mass into myself. (See: swolebro)
And a few more months of maintenance has led me to the final pic, reasonably toned, but still very much a work in progress. :)
Diet and Exercise Strat:
-Learned my macros (amounts of protein/fat/carb I should intake every day to achieve a leaner look), and found them to be optimally; High protein, medium fat, low carb.
-Eating Smart: learned this the hard way during the skinny-fat period. Starving yourself isn’t the way to go it just sends your body into a metabolic adaptation, making it greedy and storing whatever it can as fat. Eat well and you’ll benefit from it.
(Getting a bit sleepy, probably a bad idea to do this at 3AM.)
-HIIT: High Intensity Interval Training, also known as HIIT was a great way to shed the earlier layers of fat. Get your heart racing, work-up a sweat for a couple hours a day. It’s fun and good for you! Running, jumprope, jazzercise, nothing is out of bounds.
-Weight training: girls, guys, whomever is actually insane enough to read this through; lifting weights isn’t going to turn you into a hulking behemoth. Find the sweet-spot of exhaustion on the 15th rep. Then do that. A lot. Slowly but surely, you’re going to notice it gets lighter. But lest we not forget: things don’t get easier, we just get better.
-Sleep: Could go into the science of HGH, won’t. Sleep a lot, when you can. (Like I’m about to do! :D )
-Goals: Don’t set unrealistic goals for yourself. A general thought is so much more powerful than you might think so long as you stick to it.
"I am going to train until I can fill out a shirt or at least look damn good when that shirt isn’t on." was my personal one.
Find that mantra and repeat it to yourself ad nauseum. Then make it true.
Okay, so, I’m starting to nod off. Hope any of this helps! Come follow me on my workout blog above, ask questions, send me messages, anything!