Guys, I thought of posting my progress pics here. Actually I wanted to wait till end of the year before posting any pics, but I wanted to help steer new people trying to lose fat, in the right direction. Especially since there is a lot of "information" being posted here that.. let me put it mildly and say I completely disagree with.
This is four months progress so far.
Dec 15 2014 - 200 pounds (90 KG)
Today- Apr 12 2015 - 165 pounds (74 KG)
(16 kilos in four months)
Here are some before and after pics.
Without tshirt:
December 15 2014:
April 12 2015:
With Tshirt:
December 2014:
This was taken last week (April 5 2015):
I don't want to argue with anything specific anyone is saying, but here is what I am following:
- Calorie deficit based on IIFYM numbers
- Keep macros under control (carbs, fat, protein)
- Workout with weights 3 times a week - I am doing Stronglifts 5X5 Mon-Wed-Fri
- Get enough protein as recommended by IIFYM.
This guide is my bible:
http://forum.bodybuilding.com/showth...hp?t=129247741
If you are starting fat loss, do take some time to read through it.
Also read:
http://forum.bodybuilding.com/showth...hp?t=162197341
I also want to post a few things which completely differ from a lot of "advice" that goes with fat loss.
- I always eat dinner at 9 to 10PM
- I usually eat rice in the night. Usually my dinner consists of rice, sambar/rasam, some curry and pickle. Maybe with one appalam (papad). I enjoy my dinner.
- I eat potatoes, samosas, pizza, burgers very often. I also eat, Fryums, Mixture, Lays chips, etc. Of course in very controlled quantities.
- I go to a lot of potlucks and have fun. I eat everything there, I don't miss anything.
- I do zero cardio. I hate doing cardio and I don't need it.
- I don't take breakfast. I just have one protein shake in the morning.
What I pro-actively started doing:
- Completely avoid Alcohol
- Completely avoid tea/coffee
- (I already don't smoke, but thought I should mention this)
- Completely avoid Soda (Coke, Pepsi etc. Club soda is fine)
- Try to avoid chocolates, sweets, cakes and the like except when I am really craving them.
(except alcohol, I don't really need to avoid any of these either, but they kill my calories so I can eat more rice if I avoid these. Occasionally I do eat chocolates/cake but small bites and compensate in my meal calories).
- My lunch is very light and low-calories. It is usually sundal with carrot / sundal with cucumber / sundal with beans. And then I have a delicious protein bar around 3 to 4PM
- Learning to eat non-veg (born & brought up in a strictly orthodox vegetarian family) . Getting protein from meat is more healthy than getting it from protein powder. From fat loss perspective they are the same (yes, they are the same!), but in long term I want my body to get its nutrition from real food.
- Cutting my salt intake since salt causes water retention.
It doesn't matter what you eat as long as calories and macros are under control. That's what IIFYM means: "If It Fits Your Macros".
I see some people referring to "going crazy over numbers". No, don't go crazy. Just track. And its easier than going crazy over what to eat. The first habit to form is "TRACK EVERYTHING".
Definitely, restricting yourself to certain kinds of foods that you aren't used to eating everyday is not practical and not required also. That will also achieve fat loss, because there is calorie deficit there too. That is why all the juice diets will work, all the keto diets will work, and at the same time this is also a true story:
http://www.today.com/health/man-lose...ths-2D79329158
What they all have in common is a calorie deficit.
Also note, it is easy to underestimate calories when tracking. So measure everything. Get a "cup" (which is 250ml) and measure everything that you are logging in volume. Get a food scale and weigh everything. Packaged foods make it easier because the calories and macros are listed in the label itself.
Once again, read this thread several times, it has everything you need to lose fat. Its working for me.
http://forum.bodybuilding.com/showth...hp?t=129247741
Of course, my journey is nowhere near done. It has barely begun. I plan to keep this up through the rest of this year. I thought of posting all of this at that time, when I am closer to "Done". But just realized, posting it earlier will help a few people who will take the time to read through and are seriously in need of losing fat (like me!).
There have been several side benefits too since I started this:
- Overall I am very healthy. Something simple like carrying a rice sack from shop to parking lot used to feel stressful, I can barely notice it now.
- I can walk for miles and miles now without getting tired. My stamina has gone up immensely.
- I haven't even got a small cold or headache after I started this
- My weight loss is the topic among all my friends and colleagues everyday and I am getting congratulated all the time. All my peers look up to me with respect.
- I can wear a Tshirt and not feel embarrassed.
- I can look in a mirror and not cry.
- Oh and did I mention, I went from size 38 jeans to size 34. I also had to get a new belt.
- My tummy when I started measured 45 inches. As of this morning it is 37.5 inches.
I hope this helps.