Waldo Posted January 2, 2013 Report Share Posted January 2, 2013 I joined NF just over a year ago, late Dec 2011, already well into lifestyle change, down over 40 lbs from my high point. 2012 was a good year, and I never lost focus, and participated in all but one challenge (skipped the second, was still actively posting a workout log, just lacked goals that worked with a challenge format). I finished my initial weight loss, then did a bulking/cutting cycle later in the year. One of the big lessons that NF taught me was the importance of progress photos. So here is my progress in 2012: Some notes:Initial cut lasted to 5/24Bulked 6/18 to 10/15Cut 10/29 to 12/19Maintenance for 2 weeks between cutting/bulkingLow weigh-in of 186.6 lb on 5/24Actual start was 9/11/2011, weighed 262.5 lb Most probably know me, for those that don't:- I am an IIFYM (if it fits your macros) dieter. Calorie counting (hitting weekly goals) with daily protein goals (1 g/lb LBM, later switched to 1 g/lb weight). I don't care so much about carb:fat ratio, but will take carbs over fat any day. I strongly disagree with diets that eliminate foods.- I'm pretty hardcore into data. Charts and graphs. I weigh daily and do a full slate of measurements weekly. There is no such thing as too much data.- I exercise 7 days a week. I never skip working out unless I planned to ahead of time, which is very rare outside of football season.- I run, walk, strength train, and do yoga. - For strength training I use bodyweight and some dumbbells at home. Most exercises are bodyweight, my resistance is limited to 15, 25, 35 lb hex DB sets, an adjustable 60 lb weight vest (relatively new), and 10 lb ankle weights.- I don't agree with skipping cardio, don't agree with doing HIIT (except in a few cases), and have never touched a barbell in my life. I'm looking forward to an even more epic 2013. currently cutting battle log challenges: 21,20, 19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 don't panic! Link to comment
Eirlys Posted January 2, 2013 Report Share Posted January 2, 2013 Wow, what a transformation Waldo! And congratulations on getting to where you are now. Your photo journey really showcases the impressive change! Eirlys - Long Time Wood Fairy Druid Current Challenge: S4 (Sleep, Sugar, Spending, Son) Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away. -- Antoine de Saint-Exupery Done is better than perfect -- Facebook Link to comment
HeathBar Posted January 2, 2013 Report Share Posted January 2, 2013 Amazing pictures! It really shows your transformation. It also shows that you don't need to do tons of cardio or lift big to get results. Truely an inspiration! Level 6 Half-Pony Warrior Assassin STR 9.5 | DEX 6 | STA 12.5 | CON 12.5 | WIS 15.5 | CHA 13.5 Current Challenge: Working out for two "Sucking at something is the first step to being sorta good at something" - Jake the Dog Link to comment
Rooks Posted January 2, 2013 Report Share Posted January 2, 2013 Great work man! You can really see the improvement pretty easily. I think I may have to do this photo challenge for 2013. Link to comment
Waldo Posted January 2, 2013 Author Report Share Posted January 2, 2013 Amazing pictures! It really shows your transformation. It also shows that you don't need to do tons of cardio or lift big to get results. Truely an inspiration! Well I do a fair amount of cardio. Walk and run about 10 miles a week each. A lot of people say to drop the cardio when bulking, something I don't agree with. However in the realm of cardio, 10 mi/wk walking and running is next to nothing. currently cutting battle log challenges: 21,20, 19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 don't panic! Link to comment
ILPWF Posted January 2, 2013 Report Share Posted January 2, 2013 Well I do a fair amount of cardio. Walk and run about 10 miles a week each. A lot of people say to drop the cardio when bulking, something I don't agree with. As long as you make up any lost calories you would still be bulking right? Also, very well done Live the life you love because it's the only life you'll lead. Link to comment
veggieguy Posted January 2, 2013 Report Share Posted January 2, 2013 Wow, quite an impressive and inspiring transformation! Congrats! You seem to have had great success embracing the bulk/cut cycle. Can you share any details of how you approach this? What do you change between the two phases, and how do you determine your various nutritional and exercise goals? You said you're a big fan of data, so I assume you're fairly scientific about it. Any tips you can give an aspiring newcomer are greatly appreciated! Link to comment
Waldo Posted January 2, 2013 Author Report Share Posted January 2, 2013 - When I went from fat to not fat, I cut with a daily deficit of 1000 cal/day on average over the week, 1 g/lb est LBM protein per day.- Once I became not fat, any cutting was (is) done with a daily deficit of 500 cal/day weekly average and a daily protein intake of 1 g/lb bodyweight.- Bulking was (is) done with a daily surplus of 500 cal/day weekly average and a daily protein intake of 1 g/lb bodyweight. Pretty simple and straightforward. I keep track of my weight daily and reconcile results with my calorie intake/burned estimate to estimate my non-exercise maintenence calorie amount in order to set calorie goals. I use myfitnesspal to track exercise and eating calories, and I use a method similar to what is found in "the Hackers Diet" to estimate my metabolism to set calorie goals. I've found it pretty easy to lose/gain/maintain at pretty much the exact rate I set. currently cutting battle log challenges: 21,20, 19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 don't panic! Link to comment
Barmacral Posted January 2, 2013 Report Share Posted January 2, 2013 A small thing I noticed in your pictures, is the further along in your transformation, the more likely you were to be smiling in your pictures. Awesome transformation! This too, shall pass. Link to comment
Nucleus Posted January 2, 2013 Report Share Posted January 2, 2013 I wouldn't say "smiling" so much as a look of "Don't worry, guys, I got this." Which is evident, to be fair. Congrats! Link to comment
Waldo Posted January 2, 2013 Author Report Share Posted January 2, 2013 A small thing I noticed in your pictures, is the further along in your transformation, the more likely you were to be smiling in your pictures. Awesome transformation! The bigger thing is I learned how to not suck at taking progress photos. Smiling is part of that. currently cutting battle log challenges: 21,20, 19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 don't panic! Link to comment
Wolverine Posted January 2, 2013 Report Share Posted January 2, 2013 Did you account for hair cuts while tracking your weight? Possible effects during runs/walks (aerodynamics and the like)? Holla. You are an inspiration. Wolverine Level X Mutant Link to comment
Gainsdalf the Whey Posted January 2, 2013 Report Share Posted January 2, 2013 Awesome Waldo. What was your intial estimated BF% and what is it now? edit: I'm talking in the pictures, not your initial 40 lb cut. Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
Waldo Posted January 3, 2013 Author Report Share Posted January 3, 2013 Awesome Waldo. What was your intial estimated BF% and what is it now? edit: I'm talking in the pictures, not your initial 40 lb cut. First picture is probably in the area of 27%. (60 lb fat, 160 lb LBW)Most recent picture is in the 11% area. (21 lb fat, 176 lb LBW) currently cutting battle log challenges: 21,20, 19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 don't panic! Link to comment
Loren Wade Posted January 3, 2013 Report Share Posted January 3, 2013 That's great man. Really inspirational. lobro's a druid? twitter | fb Link to comment
Lowenna Posted January 3, 2013 Report Share Posted January 3, 2013 Wow! Congratulations, that's awesome! It's amazing to see the difference in just the first 3 months, it's inspiring to see how quickly a major improvement can be made if you do the right things. Level 0 Pixie"The cure for anything is salt water - tears, sweat or the sea" - Isak Dinesen Link to comment
sumdawgtwigg Posted January 3, 2013 Report Share Posted January 3, 2013 ummmm...I'm speechless. Amazing work! Very inspiring. "It's always the ones that don't do anything that try to bring you down" - Henry Rollins "There is no meantime, there is only now" - The Ditty Bops Trail Blazing Elf Ranger Sumdawgtwigg Level 3 STR-3 DEX-4 STA-4 CON-3 WIS-5 CHA-2 Fitocracy My Game Blog DO IT CHALLENGE! Link to comment
Hermione Gainser Posted January 3, 2013 Report Share Posted January 3, 2013 Hell yes! Way to go!! "I'm just going to remember to not eat like an asshole most of the time" - MoC three words I can sum up everything I've learned about life: one must squat.- Brobert Frost Half-Elf Warrior | Current Challenge New Battle Log | Old Battle Log Special thanks to AkLulu for drawing my awesome avatar! Link to comment
veggieguy Posted January 3, 2013 Report Share Posted January 3, 2013 So as a general rule, is it better to take progress pictures while "letting it all hang out" with muscles relaxed or with some tightening / flexing (like abs)? I imagine the most important thing is consistency, but wondered what others do. Link to comment
Blueberries Posted January 4, 2013 Report Share Posted January 4, 2013 You've come a long way, Waldo. Congrats! Workout Log | Current Challenge: Blueberries and the Quest for 101 Ways to Eat Eggs Last Challenge: Blueberries 102 Link to comment
empeg9000 Posted January 4, 2013 Report Share Posted January 4, 2013 Dude you look awesome! Way to go. You are a total inspiration. Check out my woodworking at peonywoodworks. Link to comment
Wicked Pixie Posted January 4, 2013 Report Share Posted January 4, 2013 DUDE.DAMN.You kick ass.That is all Link to comment
Mad Rocker Posted January 4, 2013 Report Share Posted January 4, 2013 Killer photo diary. Meticulous tracking obviously does pay off. http://jackblog.orgJack Blog | The Blog of Jack Link to comment
JediJem Posted January 5, 2013 Report Share Posted January 5, 2013 Totally awesome! I've always greatly respected your adamant 'a calorie is a calorie' stance and if I ever had any concerns that grains might be evil they are well and truly dead now. Way to go! Always kick higher Link to comment
missrackl Posted January 6, 2013 Report Share Posted January 6, 2013 Congratulations on your success! missracklLevel 1 Rebel RebootActivities: cycling, running, snowshoeingFandoms: Rick and Morty, LotR, Thursday Next, Star Wars (of course!)Goals: 1) Keep on running, 2) Eat on diet, 3) Read a book Link to comment
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