Hi Guys,
Well I've finally finnished my first 10 week Fat-loss, and it only took me four years, lol!!
I had planned to keep my program going for another 8 days, but for reasons that I'm not gonna go into I've had to cut it short, but i'm ok with that.
I just wanted to post a few final pictures and kinda sum things up.

http://members.lycos.co.uk/greensheep/finnished/2.jpg

I guess that's the main one. It's hard to fully describe how it feels to see that picture, but it feels good, very good, lol.

Here's an Excel graph for my Weight loss over the last 10 weeks:

http://members.lycos.co.uk/greensheep/finnished/weight.jpg

and here's an Excel graph for my waist measurements:

http://members.lycos.co.uk/greensheep/finnished/waist.jpg

Here's what I do numerous times every day just to 'pinch myself' to make sure it's real, lol:

http://members.lycos.co.uk/greensheep/finnished/1.jpg

I recall saying that I would post a picture of my face when I was done. Well, here's half my face, I might show the other half when I've finnished my next mass gain, lol. Speaking of which, I did my first mass-gain shop yesterday, here are the results:

http://members.lycos.co.uk/greensheep/finnished/3.jpg

Well that's that. Over the last 10 weeks, I've seen my weight steadily drop by 26lbs and my waist shrink by just over 6 inches. Looking back I'm very proud of what I've achieved. I think that I've finally proven to myself that I can do this, and if I can, anyone can.

It's taken me almost 4 years of trying and failing to get to this point. But not for a Second do I think that this time was wasted. I never stopped learning and my ambition to achieve my goals only grew stronger.
I'm very excited about the future now, I can't wait to start my second mass-gain stage after easter. After that comes my second Fat-loss stage. It's an amazing feeling to finally become fully aware of your own potential.

I wanna say thanks to John for creating his site and this forum, It's given me a very valuable and continuous source of inspiration. Not only from John himself but also from every other member who's made a post in an effort to help someone. I think we have a great community here and I can only see it getting better in the future.

Ok, time to stop. So whatever your goals are, just keep learning and keep working hard, Never give up an' you'll get there in no time. :gl:

I'll be around for another week or so before I return home for easter (4 weeks without an Internet connection, OH NO! lol). So i'm happy to answer any questions or anything in that time.

Laters,

Greeno :):):):):)

EDIT: Damn, I can't even spell finished, DOH!

Great job! I'd be looking at my abs all day too. We're looking forward to your bulking updates. Congrats on acheiving your goals.

Great job! I'd be looking at my abs all day too. We're looking forward to your bulking updates. Congrats on acheiving your goals.

Thanks Jimbo! the first bulk update should be around 22/33 April. Cheers for the support,

Greeno

Well Done, Great Inspiration Aswell As Great Work. Keep it up.

A hearty congrats on completing stage 1 of your transformation. I have to say you look freakin awesome. I'm quite envous of your abs! You're going to have a perfect body after you bulk! Again, Congrats on a job well done!

Sweet man! :tucool: And lol over the looking at your abs thing... I do that three or four times a day already, and I can't even see mine yet! ;)

As always well done greeno.

I didn't know chewing on your own right ear was good for bulking? I might have to give it a try.

Keep up with the tips and updates mate, you're an inspiration.

I'm so proud of you man, you did a great job, stuck with with your program and the results show it! Top-notch. :tu:

We'll miss you while you are Internet-less (I can't imagine being without the net for a day, let alone a whole month). Good luck with your bulk!

Excellent job :tu: I too look forward to seeing your gains when you bulk. Keep up the outstanding work!

That´s good!
Good luck with your future training, diet, plans and goals...

Regards!

Wow, thanks Guys,
Your comments mean a lot. Actually, I was just thinking about doing some Fat-Loss/Muscle-gain writing whilst I'm at home for Easter, I think I'll put my PDA's little fold out keyboard to some good use, lol. Not for the webpage that I'm planning on making, but rather just a couple of big old word documents, we'll see how it goes.
thanks again,

Greeno.

I didn't know chewing on your own right ear was good for bulking? I might have to give it a try.


that's the best kept secret of the whole bodybuilding industry, lol.
Greeno

that's the best kept secret of the whole bodybuilding industry, lol.
Greeno

Shhh, don't tell them Greeno! ;)

Seriously, good job cutting!

Amazing job Greeno, congrats. You're another huge source of inspiration for the board. I know we all look forward to your bulk!

What's your bodyfat at in that pic?

Thanks revlis + Sole,
THe stats in the after picture are:

Weight: 166
Height: 5ft 11.5
bf: 8.7%
waist: 30.1 in

Greeno :)

fantastic progress, one heck of an achievement!

can you detail what happened between week 7 and 8 in your program that caused your weightloss to temporarily flatline? what did you do to get the weightloss going again, if anything?

Fantastic! Keep up the good work!

Way to go, man! Like I pm'd to you earlier, you're a great inspiration to me since our body-types are very similar. I'm like 6 or so weeks behind you. Keep us posted on the bulking. :tucool:

Nice job bro. Good luck bulking up.

Hi Guys, thanks for the responses.

Hey Corbint, the end of week 7 was a cheat weekend. I ate whatever I wanted from about 6pm on Friday with no form of training. I switched back to fat-loss nutrition and training at 11am on Sunday.
Hence my week 8 assessment weight on Monday was higher due to taking on a few pounds of water over the weekend.
Maybe this would be worth a go? I think I saw a thread about it in the fat-loss section the other day. It seemed to give me a good boost for the last couple of weeks.
Greeno

Could you post your the main aspects of your fat-loss that you posted on your site, or did you already get rid of it?

AWSOME JOB, GREENSHEEP!!!!

Your progress gives me that little bit more motivation! :tu:

Could you post your the main aspects of your fat-loss that you posted on your site, or did you already get rid of it?

Here's a quick summary taken from my other picture thread:

At the moment my diet and training is going through a change as I'm curently performing a transition to maintenance.
My nutrition is approximately a 50/40/10 split prot/carb/fat. I personally dont think that the body needs 20% fat provided the 10% you give it is all unsaturated.
I eat 7 times per day, my first and last meals are just protein. the other 5 meals are all prot/carb + fat.
I use constant intensity cardio at 85% of my max heart rate. I prefer cardio first thing in the morning on an empty stomach. I then wait 40 mins after the end of my cardio session before I eat my first meal of the day.
I am currently performing cardio 6 days per week, 3 days for 60 mins and 3 days for 15 min, If i were not on a transition to maintenance then cardio would be not mroe than 4 times per week.
I perform my weights workouts 3 days per week with a typical 3 day split. I eat a meal 30-45 mins before my weights and as soon as possible after. I purposfully do not eat a high glycemic meal after my weights, I eat my normal combination of prot, complex carbs and fat.
Unfortuantely I'm forced to do my weights workouts on three consecutive days this week (today,sat and sun), but that's purely due to uni constraints and would normally not be the case.

My supplements are nothing special, whey protein, L-Glutamine before and after weights and before bed. Mult-vit & min, + extra Vit C. Most of my carbs come from Ryvita (rye crackers), white baguettes, yes I did say WHITE, and no I'm not going to burn in hell, lol. Low glycemic is preferable for obvious reasons but higher GI's aren't gonna kill you. I 've been through weeks with all whole meal bread and I've been through weeks with all white bread and my fat-loss has been consistant (I live in catered dorms and sometimes dont get the chance to choose wholemeal.)
Thats about it I think, I drink billions of gallons of water a day and I try to get as much sleep as I can. I dont drink alcohol.


thanks for your comments Poetik and Rockman,
:)
Greeno

Thanks for that last post. It will definitely help tweak my diet and routine. And you lost an inch every 2 weeks at the beginning! Nice! :tu:

Thanks for that last post. It will definitely help tweak my diet and routine. And you lost an inch every 2 weeks at the beginning! Nice! :tu:

No probs Brownguy,
If you've got any other questions then dont hesitate to email or PM me.
laters
Greeno :tucool:

Good work man! :tu:

You are a very good inspiration to come back to this site continiously and thank you for your willingness to share your insights.

Keep up the good work!

Regards Mattias

awesome, man! :tu:

I purposfully do not eat a high glycemic meal after my weights, I eat my normal combination of prot, complex carbs and fat.

Why don't you eat a high glycemic meal in carbs after your weight sessions? You're doing yourself a disservice eating a low glycemic carb meal with fat added to it :eek:

Fat slows down protein absorbtion. You want the protein to your muscles as fast as possible after a weights workout. Simple carbs (e.g. dextrose) and whey protein with no fat added will be perfect for that.

You'll see better muscle gains that way. It won't affect fat loss at all after a weight workout. No one wants catabolism :db:

Thanks for the compliments guys! :)

Hi Revlis, my post-workout meal was a mistake on my account. I've only recently changed my ways after doing some research for mass gain. I now have a glorious mix of Isolate, dextrose and maltodextrin, lol.
I found a great article on BB.com about post-workout nutrition, told me everything I needed to know.

laters
Greeeeeeeeeeeeeeeeno :)

Good stuff!

this is great, its kick started my enthusiasm even more!

It's an amazing feeling to finally become fully aware of your own potential.

Thanks for your post Greensheep. You look great, and congrats for keeping at it for four years.

It is an amazing feeling. I used to look at people that were 120 pounds with 26 inch waists, and used to think "must be nice". Never did I truly believe that could be me. It's somewhat surprising when your wildest ambitions become reality.

John's site is probably what clinched it for me as well. There sure are a lot of amazing people in the JSF community.

Damn! you make me so motiviated!!! I m so proud of ya! I need to follow your routine but i m like around 10.5% (maybe? i m 161 and 5'11)
My waist size is 30.5

Congrats GreenSheep! You look great!

Normally pics of guys don't really motivate me to workout (well, except for John's, of course) but yours qualify!

OFF TO THE GYM! Gotta keep the motivation high so I can replicate what you've done!

-Allen

My progress trails yours slightly, and I find your post really timely and inspiring. Yeah, I have to admit that I do that shirt liftup thing when there are mirrors and no one else around.

Excellent results! - knowledge and execution for a job well done.

amazing, good job, you motivated me so much, thanks! :D

Hi Guys,
thanks for replying to my thread. I'm glad that some of you have been able to find some inspiration in what i've done.

It's not going to well for me at the moment, I started my mass-gain just over two weeks ago. Unfortunately, as of about 5 days ago, it's all but collapsed.
My training has lost it's consistancy, my nutrition is very poor and my sleeping habbits are very sporadic.
I feel like i've let myself down, that all of my mass-gain planning over the last couple of months has been jeppordised.

If i'm gonna pull anything positive out of this situation then I need to restart mass-gain. The benefits of my week 1 creatine loading have been lost over the last week, so I'll need to adjust my program for a re-load.
Work is a pain, I'm finding it very difficult to get anything done and that really frustrates me.
I'm not about to let this go after four years of hard work. I'm nothing without my training.
So wish me luck and watch this space. Let's see how things go.

Laters,
Greeno

Dude, don't worry about loading Creatine. It can be just as effective without loading.

Good luck!

Dude, don't worry about loading Creatine. It can be just as effective without loading.

Good luck!


Thanks Rev,
I'm confident that I can recover things and get back on track.
I'm trying my best to remember the saying 'process not product'.
It's said that if you remove any form of time restraint from your mind and just concentrate on the process, not the product, then things will come your way.
thats my aim.

laters

Greeno

It's said that if you remove any form of time restraint from your mind and just concentrate on the process, not the product, then things will come your way.

I like that. I've been thinking about taking away time restraints. e.g. been ripped for summer. It easily leads to disappointment and can make it a chore not a hobby.

I'm now just care about improving every week and if it means having more mass and less fat in winter rather than summer, then sobeit. I'll be the only guy with abs while it's snowing outside, I'll live with that ;)

awesome job man!

Just spotted this thread and am amazed by your progress in just 10 weeks. The six inch loss on your waist is truly inspirational. Congratulations :tucool: