Getting Ripped, Healthy and Lean

[vitor]

Hi,
I am a former fat guy, was chubby all my life, girls loved my jokes and personality, i would goto highschool keg parties have all these girls flirt with me, tell me i was their best friend as they Banged all my buddies I was the safe fat guy. During my freshman year of College I snapped, and said I want to get laid more often, was averaging 1-2 lays per year, just a random thing.

I went from 260 to 210 in about one semester. How did I do this you ask?

1. Calories
Weigh yourself Once a week, at the same time, say Monday at 8 am. Take that weight Multiply it by 10 and that is how many calories you can eat. So when I started it was around 2600 calories. This was alot lower than I normally ate, as a fat guy I would drink regular pop, eat Fast food, candy cookies ice cream, probally on par for 4000k Cals per day.
2. Exercise
I didnt do anything Fancy at first, just did 45 mins of cardio everyday, no matter what I did it. i joined a gym, goto on the Elipical and just rocked out. It sucked being fat at the gym, sweating profusly. But the pounds will just melt off.
3. Food Choice
Im not a big fan of cutting carbs until you are down to that last little bit. Breakfast 1/2 of a bagel with 2 scoops of whey protein. Snack small protein bar or peice of fruit. Lunch Roast beef sandwhich, Diet Pepsi, small portion of baked Lays. Dinner, small peice of meat, maybe a peice of whole wheat toast, a small baked potato. Then maybe a scoop of peanut butter or a sugar free popsicle. It was tough at first, but once the weight is coming off you are so motivated. Being hungry and looking good is better than being full and looking fat/ugly

Once I got down to 210 I added the weights and changed diet abit.

Here is a link to some older pics, probally 2 years old before a trip I took. I just posted them to show that im crediable. I was always athleic but when my highschool football career ended, I just started eating and getting fat. These days I am very lean and have a bodybuilder MMA type build.

http://new.photos.yahoo.com/ncmilano/album/576460762352573070


No food or taste senesation feels as good as having a beautiful woman in awe of your body. When I go running at the park shirtless and women stare or look that is an amazing feeling. Or having girls touch you at the bar or club. Trust me, Willpower + Desire = Success

 

[Sir Juanalot]

Well done, its always good to see sucess stories. A lot of people would just moan about it and do nothing. If it can be fixed - fix it.

 

[vitor]

You have to wait it. I keep telling people, that you need a burning desire. Why accept being fat and out of shape. Alittle will power, some exercise go a long way..

Dont wait, its thursday, get a plan, go grocery shopping, get some good foods, get a gym membership, tell your family and close friends what you are doing so you are held accountable. Put a few pics up of some hot girls and some guys who bodies you want to look like.

Go ahead this weekend, pig out one last time, eat that pizza, chips, ice cream, fried chicken or whatever, Sunday at 4pm stop eating crap, Come monday you are starting a 4 month journey into Abs, hot chicks, feeling good and looking good.

Sure you can cheat 1-2 times per week, but just stick through it

 

[Zerix]

Vitor, that's fantastic. Good for you dude! I do have one question though...

Multiply your weight by 10 and that's how much you can eat, is what you said. That would be no more than 1600 calories for me a day. So what's supposed to happen? This is how I would lower my bodyfat percentage?

 

[blackbelt2k]

what exercises did you do to get the seperation in the middle of the abdominals?

 

[vitor]

Ok

This changes a bit if you are smaller.

How tall are you and how much do you weight. It sounds like at 160 you should be doing more lifting, eating more protein, but you could be really short and 160 is fat for you. The lowest Cals I have gotten is 1760 and that was alot of work with my busy work schedule and daily workouts.

BlackBelt - For my abs, I did them just about 3 days per week.

I did Rope Crunches, your on your knees grab a rope and bring them down, then I did Flat crunches, keep your legs and body parell to the floor and do 10-15 reps. With Abs, feel the rep dont just go through the motion, if you focus and go slow you should be burning at 12-15. Then I did leg raises with Ankle weights or reverse crunches having a partner push my legs down.

I really find the best way to see the abs is do the cardio, lose the bodyfat and they will come. We all have 6 packs.

Bodyfat % usally dicates the way your abs look
15% BF can barely see them
12% BF you can start to see the top 4
10% BF Obligues and Abs are coming in nicely
8% BF you can see a 6 pack
6% BF you can see an 8 pack, you have a V, and look amazing

Hard to stay at 6 I normally flucate bewteen 8-12% and never go above 10 during summer. Im that ******* who will run with his shirt off, or the first guy to take his shirt off and jump in the pool. I love when a woman is checking me out at the gym and I use my shirt to wipe the sweat off my brow and she sees my 6 pack. Its like having a buddy hype you up to a chick.

I bet if most of you just ate around 2000-2400cals per day you would be fine. In todays Fast Society everyone is eating JUNK all the time, doughnuts at the office, out to lunch with the guys from work, then beers, and whatever else you eat.

Getting to a low bf is the hard part, staying lean is easy. I can easily go on a "Fat Bender" eat whatever the hell I want all weekend, drink 30 beers, and stilll look great, then i just up the cardio for a bit and eat perfect for a few days.

Its like all the stuff you read here is to make you a better person, a better Dater, find a woman, find a wife, get some ass or whatever. It all takes work, and time. I find if you just count your calories, exercise 30-60 mins per day your fine.

First things cut the Regular Soda and Juice, this is crap and gives you a spare tire. Then cut out fast food, and try to avoid fried foods and Candys


Sundays around the corner, go pig out then come Monday you eat good.

 

[blackbelt2k]

right now i work abs about daily.. 25 twists on incline with weight on MWF.. but on tuesday and thursday, i warm up with 30 min jump rope, and then 25x weighted swiss ball, 25xweighted situp, 25xweighted legraises, 25xweight bicycles, for 2 sets... then 2 sets 25x side bends, 25x reverse crunches on incline.. i'm begining to see them more defined... do you think the hindu bombs are a good morning workout?

 

[EFFORT]

right now i work abs about daily.. 25 twists on incline with weight on MWF.. but on tuesday and thursday, i warm up with 30 min jump rope, and then 25x weighted swiss ball, 25xweighted situp, 25xweighted legraises, 25xweight bicycles, for 2 sets... then 2 sets 25x side bends, 25x reverse crunches on incline.. i'm begining to see them more defined... do you think the hindu bombs are a good morning workout?

I think you missed his point. He said it wasn't the exercise that gave him the abs, its his low body fat.

 

[blackbelt2k]

I think you missed his point. He said it wasn't the exercise that gave him the abs, its his low body fat.

**** im dyslexic, i thought i typed in about bodyfat in there too, lol ... no, but backbreaker suggested those hindo bombs... i was just curious if they would make a good morning exercise, sofar i've only been doing them before a date, to get a nice little muscule pump going, lol.

 

[vitor]

Hmmm I usally do cardio before dates, and dont drink too much water right after, have a nice bottle of wine and it almost acts as a Diuretic and sucks the water out of under your skin. I dont know what Hindu Bombs are,....

 

[mrRuckus]

Cutting back that much on calories and not doing weights the whole time surely would cost most people a bunch of muscle.

Don't mean to rain on the parade but guys need to know they should be lifting while losing fat to at the very least maintain what they have.