Howdy Folks,
Its hard to believe 2 years has past since I started my journey to destination Lean. Its been an interesting journey
to say the very least and as I look back 2 years ago it almost seems like another life time. On my birthday in July
of 05 I proclaimed that I was going to weigh 180 Lbs by my 2007 birthday and damned if I wasn't close! I feel like there
is no mountain I can't climb or nothing that I cannot achieve anymore. I have an entire new mind set and for that matter
a total new window to the world. My perspective on everything has changed from the negative doom and gloom mentality
to nothing but positive, constructive and productive thoughts. Life for me can be defined as "Goal Driven". After
realizing the power of goals and affirmations and forming an entire new set of new habits, I have come to realize my true
potential in the absense of any self imposed boundaries. In short, Life is what you make of it, and Im making it count!
My goal for July 18th of 07 was to be 186.5 Lbs and yes I know I did fall short of the goal and I am sitting at 186.9
Lbs. I did have some concerning thoughts in reguards to missing my goal, but my Girl friend put things in perspective
for me rather quick and made me feel so much better about it. I think deep down, I had it in my mind I would surpass
the goal and be 185 or slightly less and that comes from my over-achiever mentality im sure!
Some have asked me about Loose skin and my concerns reguarding that. I do still have some loose skin and rightfully
so after a 250+ Lb Fat loss in a 2 year period, but I am extremely happy with how my skin is tightening up. My upper
Thighs and belly area are my most noticeable spots and some under the Triceps area as well. I still have 3 More big
goals coming up for Aut 23, Sept 23, Oct 23 which will put me at 8% body fat range and 174 pounds. I will cycle through
a complete 12 week bulk phase after the Oct 23rd final Fat loss goal. I hope to put on 10+ Lbs of lean muscle in this
period and I will then re-evaluate my skin. With time the skin has gradually tightened up and I can only imagine what
adding 10 Lbs of lean tisue will do for things. I plan on releasing a collage of pictures by Xmas of this year on my
transformation to that point in time. BFFM has given me the best case scenario for the worst imagineable situation possible.
Not only was I 250+ pounds over weight but I was only 5'6" tall at well over 60% Body fat which made my proportions quite
extreme.
I had another question adressed in reguards to how other people in my life associate with me now that I am not heavy.
Its been a HUGE change for me and I am still somewhat getting used to the attention I am receiving now. Whether
I go to the gym, or Walmart getting grocieries or walking down the street, I get a new set of attention that I never had before.
Its taken me quite a bit to get used to having people actually look at me with Positive thoughts and not the "Look at the
fat guy" mentality. I can go so far as to say that its even uncomfortable in a sense when into conversations with people
and seeing that they are enjoying talking to you and enjoying your company and not trying to dodge the fat guy. The
body language around my life is so much different now and even though its a bit uncomfortable, I have to say I enjoy the pleasing
looks and extra attention I get around the opposite sex. Its hard to get used to being flirted with or smiled at or
talked to with meaningful intent but its quite welcome. For the first time in my life I truely feel wanted and accepted
but what saddens me by all of this is that its purely associated with how I look and has nothing to do with whats inside of
me. I am going off on a tangent here and I realize this but I hope this does answer the questions pertaining to
the social acceptance.
Thanks so much for the support and I wish everyone the very best with there transformations! Its certainly all
worth the hard work and dedication and life style changes in the end. Don't ever doubt your ability to see your goals
through to the end. Everyone of us has the potential to achieve great things and I am surely living proof of this.
Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*254.1 Lbs of death put to rest and 4
Lbs to go until next goal!
Initial weight July 2005 was 425 LBs+ (440 Lb max scale would not weigh me)
Current weight
7/03 2007 is 186.9 Lbs at 15 % BF and 159.22 LBM
Goal for Aug 23, 2007 is 182 Lbs and 12% Body fat at 160 Lbs
Lean
Goal for Sep 23, 2007 is 178 Lbs and 10% BOdy fat at 160 Lbs Lean
Goal for Oct 23, 2007 is 174 Lbs and 08% Body
fat at 160 Lbs Lean
*Next Goal = adding 10-12 Lbs lean with BBR before another cut cycle
<a href="
mailto:diamondia@hotmail.com<a href="
http://mysite.verizon.net/resp19p3/" target="_blank">Mikes PICTURES here</a>
Another huge barrier has finally been blasted through and thats got me at the 189.9 LB mark on weigh in today.
Its slowed down quite a bit on the fat loss, but we have to realize here that I am now below my Body fat set point so things
are going to be quite a bit more challenging from here on out.
I have tweaked my Meal ratios quite a bit to incorporate High and low Cal days to keep the body from any adaption.
On my resistance training days (Mon,Wed,Fri) I am consuming 2800 Calories which is right at my current TDEE of 2866 Calories.
On (Tue,Thur,Sat,Sun) I am in a Calorie deficit which is where the bulk of my fat loss comes into play. I am taking
in roughly 2200 Calories on my off days which puts me in a 600 Calorie deficit for each of these 4 days for a total of 2400
Calories of Fat loss each week through diet. Any other Fat loss will come strickly through my cardio or other activities.
I antisipate things to get tougher as I approach single digit Body fat, and I intend to use cardio to keep up with my goal
of 1 LB fat loss per week until my final fat loss goal of 174 Lbs is reached in this cut.
**Workout Day Diet (Mon,Wed,Fri) Created 05-17-2007
Calories-Protein-Carbs-Fat
Daily goal 2800
350g 210g 62.2g
Actual daily total on this day 2811.16 349.76g 227.68g 57.5g
Macronutrient split goal
50% 30% 20%
Actual macronutrient split on this day: 49.8% 32.4% 17.8%
Actual grams per lb bodyweight (200
lbs) on this day: 1.75g 1.14g 0.29g
Meal 1
# Food Calories Protein Carbs Fat
0.87 cup, Oatmeal (dry) 272.31 11.31 46.98 4.35
2 oz, Chicken Breast (no skin)
73 16 0 1
0.5 scoop(s), Optimum Nutrition 100% Whey 56.5 11.5 1.5 0.5
0.5 cup, Blueberries 44.5 0.5 9.5 0.5
0.5
Banana(s) (med) 52.5 0.5 13.5 0
Total 498.81 39.81 71.48 6.35
Meal 2
# Food Calories Protein Carbs Fat
2 scoop(s), Optimum Nutrition 100% Whey 226 46 6 2
15 gram, Maltodextrin 60
0 15 0
15 gram, Dextrose 60 0 15 0
Total 346 46 36 2
Meal 3
# Food Calories Protein Carbs Fat
0.75 cup, Oatmeal (dry) 234.75 9.75 40.5 3.75
2 cup, Spinach (cooked) 80 10
10 0
3 oz, Chicken Breast (no skin) 109.5 24 0 1.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
Total 452.5 49.5 51.25 5.5
Meal 4
# Food Calories Protein Carbs Fat
3 oz, Yam (baked) 81 0 18 0
4 oz, Ground Beef, 96% Lean 135.6 24 0 4.4
0.5
oz, Pistachios 86 2 4 7.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
2 cup, Green Snap Beans
(cooked) 40 2 10 0
Total 370.85 33.75 32.75 12.15
Meal 5
# Food Calories Protein Carbs Fat
5 oz, Tuna (canned) 160 40 0 0
1 tbsp, Udo's Choice 132 0 0 14
0.5 tbsp,
Mayonnaise, Light 24.5 0 0.5 2.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.2 cup, Onions (raw)
5 0.2 1.2 0
2 cup, Green Snap Beans (cooked) 40 2 10 0
Total 389.75 47.95 12.45 16.75
Meal 6
# Food Calories Protein Carbs Fat
5 oz, Chicken Breast (no skin) 182.5 40 0 2.5
2 cup, Spinach (cooked) 80 10
10 0
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
0.5 oz, Pistachios 86 2 4 7.5
Total 376.75
57.75 14.75 10.25
Meal 7
# Food Calories Protein Carbs Fat
1 cup, Cottage Cheese, 1% 154 28
6 2
3 oz, Chicken Breast (no skin) 109.5 24 0 1.5
Total 263.5 52 6 3.5
Meal 8
# Food Calories
Protein Carbs Fat
1 scoop(s), Optimum Nutrition 100% Whey 113 23 3 1
-------------------------------------
**NON-WORKOUT day diet
Calories Protein Carbs Fat
Daily goal 2200 286g 154g 48.9g
Actual daily total
on this day 2189.6 282.2g 151.45g 51.9g
Macronutrient split goal 52% 28% 20%
Actual macronutrient split
on this day: 51.6% 27.7% 20.7%
Actual grams per lb bodyweight (200 lbs) on this day: 1.41g 0.76g
0.26g
Meal 1
# Food Calories Protein Carbs Fat
0.5 scoop(s), Optimum Nutrition 100% Whey 56.5 11.5 1.5 0.5
2 oz, Chicken Breast
(no skin) 73 16 0 1
0.75 cup, Oatmeal (dry) 234.75 9.75 40.5 3.75
0.5 cup, Berries 22.5 0.5 5 0
Total 386.75 37.75
47 5.25
Meal 2
# Food Calories Protein Carbs Fat
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
3 oz, Chicken
Breast (no skin) 109.5 24 0 1.5
2 cup, Spinach (cooked) 80 10 10 0
0.5 cup, Oatmeal (dry) 156.5 6.5 27 2.5
Total
374.25 46.25 37.75 4.25
Meal 3
# Food Calories Protein Carbs Fat
4 oz, Chicken Breast (no skin) 146 32 0 2
0.25 scoop(s), Optimum Nutrition
100% Whey 28.25 5.75 0.75 0.25
0.5 oz, Pistachios 86 2 4 7.5
2 cup, Green Snap Beans (cooked) 40 2 10 0
3 oz,
Yam (baked) 81 0 18 0
Total 381.25 41.75 32.75 9.75
Meal 4
# Food Calories Protein Carbs Fat
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
2 cup, Spinach
(cooked) 80 10 10 0
0.5 oz, Pistachios 86 2 4 7.5
4 oz, Ground Beef, 96% Lean 135.6 24 0 4.4
Total 329.85 41.75
14.75 12.15
Meal 5
# Food Calories Protein Carbs Fat
0.2 cup, Onions (raw) 5 0.2 1.2 0
0.25 scoop(s), Optimum Nutrition 100% Whey
28.25 5.75 0.75 0.25
0.5 tbsp, Mayonnaise, Light 24.5 0 0.5 2.5
1 tbsp, Udo's Choice 132 0 0 14
5 oz, Tuna (canned)
160 40 0 0
2 cup, Green Snap Beans (cooked) 40 2 10 0
Total 389.75 47.95 12.45 16.75
Meal 6
# Food Calories Protein Carbs Fat
0.5 cup, Cottage Cheese, 1% 77 14 3 1
3 oz, Chicken Breast (no skin) 109.5
24 0 1.5
0.25 scoop(s), Optimum Nutrition 100% Whey 28.25 5.75 0.75 0.25
Total 214.75 43.75 3.75 2.75
Meal
7
# Food Calories Protein Carbs Fat
1 scoop(s), Optimum Nutrition 100% Whey 113 23 3 1
Total 113 23 3 1
Mike
Its all about Synergy.........
"Chance favors the prepared mind"
*250.1 Lbs of death put to rest
and 3.9 LBs to go until next goal!
Initial weight July 2005 was 425 LBs+ (440 Lb max scale would not weigh me)
Current
weight 7/03 2007 is 189.9 Lbs at 16 % BF and 159.22 LBM
Goal for July 18, 2007 is 186 Lbs and 14% Body fat
at 160 Lbs lean
Goal for Aug 23, 2007 is 182 Lbs and 12% Body fat at 160 Lbs Lean
Goal for Sep 23, 2007 is 178 Lbs and
10% BOdy fat at 160 Lbs Lean
Goal for Oct 23, 2007 is 174 Lbs and 08% Body fat at 160 Lbs Lean
