Oh good lord, here goes. I am three weeks into my transformation so here is the initial photo plus week 1, 2 and 3. I'll put up a new one each week. Hopefully those'll be better to look at than these.

Here are the stats for each photo

wk0: 210 lbs, BF% 29.4
wk1: 204.4 lbs, BF% 28.4
wk2: 201.4 lbs, BF% 27.9
wk3: 196.6 lbs, BF% 27.1

Looking good. There's a visible change. Keep it up!

That 10 pounds your've lost REALLY shows up in your pictures. That's got to feel good, keep it up and great job so far! :tu:

That change is really obvious. Its amazing what 3-4 weeks can do. Keep it up mate :tu:

Marcus

Thanks for the encouragement guys. Yes, I am definitely feeling good about the progress so far. I'm looking forward to the weeks to come. As soon as I get over my tendenitis I can start up the cardio again and combine it with the weight training, f*ckin-A bubba.

Alot of noticeable change for 10lbs... !!! Keep up the good work.

Looks like your transformation is following a very similiar path to John's during his first 4 weeks of change. Just imagine where you'll be by summer. Keep up the good work!

I wish my transformation was as quick as yours. It took me 6 months to see first results. But you are doing great. Keep up the great work and you'll be a slim-gym by June 1.

From those weights and BF% stats, it looks like you've lost about 10 pounds of fat, but also 5 lbs. of muscle. You might be dieting too hard. Tell us how you're doing your diet and workout.

From those weights and BF% stats, it looks like you've lost about 10 pounds of fat, but also 5 lbs. of muscle. You might be dieting too hard. Tell us how you're doing your diet and workout.

Yeah, I definitely agree. Of the 13 pounds I’ve lost so far, 8 are from fat and 5 are from lean mass. I’m not too happy about that. Especially since John was able to keep his Lean Mass the same for almost the entire time. See the attached photos as you read the following.

Basically, I have not hit a steady state program yet. For the first week I just made minor changes to my diet, like drink only water, no more fast food and started cardio. On day 10, I started to have pain in my knee after stupidly doing the treadmill for 4 days in a row (I’ve never done this in the past when I was just getting back into shape and I am really mad at myself for it.)

When this happened, I really became strict with my diet but not in a smart way yet. I was eating 5 meals a day but by splitting lunch and dinner in half, and the portions were just not big enough. I did this for a few days and then checked how many calories I was eating and it was like 1200. Sorry I didn’t track exactly what I ate at this point. On day 18 I got some real pain and found out what my injury was, tendenitis, I stopped cardio all together.

Day 20 was the first day that I made a significant change in my diet. I bought new food. See the attachment for a typical day I put together for myself. I followed this for last Saturday and Sunday exactly. I feel like it is pretty good. I’m really not hungry at all when I eat all this. It is kind of hard to follow at work as I need to cook most of it, so I tried to substitute with stuff, I’ll see how it goes. I just started weight training on Saturday, and that was when I start with the protein shakes. I’m gonna go three times a week. And then do cardio on other days when I get my leg back up and going.

As you can see my lean mass has consistently gone down everyday by like a few tenths of a percent, see the graph. I’m using a digital scale to measure BF %. I’m wondering if this is water, because it’s not like I lost more for the end of the second week when I ate really low. I’ll have to watch it from here as I try to keep the calories up at like 1900.

Let me know if you see an obvious problem for the lean mass loss. The fat loss curve looks nearly identical to the lean mass one. I appreciate everyone’s input. Thanks.

Your diet looks very well constructed for the most part. The only thing I'd point out is the protein shake w/ milk right before bed. (This is assuming the setup you've posted in chronological.) You should avoid sugars later in the day, especially right before bed. Simple sugars are best consumed before and after workouts, and complex ones at the other times of the day.

Overall, the ratio's look good and the items you've selected are all good, clean foods. I'd suggest you simply increase the calories a bit, and lifting weights more consistently. Right now your body is resorting to consuming the muscle in addition to fat, because the calories are too low and not being stimulated by weights. Keep us posted. :tucool:

Your diet looks very well constructed for the most part. The only thing I'd point out is the protein shake w/ milk right before bed. (This is assuming the setup you've posted in chronological.) You should avoid sugars later in the day, especially right before bed. Simple sugars are best consumed before and after workouts, and complex ones at the other times of the day.

Overall, the ratio's look good and the items you've selected are all good, clean foods. I'd suggest you simply increase the calories a bit, and lifting weights more consistently. Right now your body is resorting to consuming the muscle in addition to fat, because the calories are too low and not being stimulated by weights. Keep us posted. :tucool:

Very good point. I would increase calories to about 2100 - 2200 a day. And then decrease by 100 calories every 15 lbs you lose. That setup worked for me. Also I would lower carbs to about 160 grams a ady and increase protein to 200 grams. This should also trick the body a bit, keepint it guessing about "what the hell is oing on?" :confused:

This should also trick the body a bit, keepint it guessing about "what the hell is oing on?" :confused:

It's funny you should say that because my body is doing a really good job of keeping me guessing "what the hell is going on?"

My tendenitis, which I really thought was getting better as I had several days with no pain while walking around, came back with a vengence yesterday after I tried a stretch that it just didn't like. Now I can't bend my leg at all. I can't believe that I have the motivation to do this right now, but I can't get anywhere because of this injury. The diet is the hardest part for me but I have been sticking to it for 25 days now. Without results, though, it is going to be incredibly hard to keep this up.

Can people recommend ways to alter my diet, to account for the fact that I am doing no cardio at all right now. Not only that, I am doing very little moving around in general. No stairs, as I always take the elevator, no extra movement of any kind.

I will being going to a physical therapist soon to start a program to get my leg back and working. I can't help but feel like I am worse off than before I did anything at all 25 days ago. At least then I could eat anything I want. I am just so frustrated right now. :mad:

Here's some new pictures. These are the stats

wk0: 210 lbs, BF% 29.4
wk1: 204.4 lbs, BF% 28.4
wk2: 201.4 lbs, BF% 27.9
wk3: 196.6 lbs, BF% 27.1
wk4: 195.4 lbs, BF% 26.9
wk5: 192.2 lbs, BF% 26.3

My knee is doing much better for the last few days. I'm going to give it another few days rest before I attempt the lightest cardio. Also I'm still showing as losing some lean mass, but I don't think it looks like I am. And I am not really hungry ever. What do you think?

Here's the profile picks

and the rest

you are on the right track
just keep it up

You are coming along GREAT! I am hoping that my progress will show as yours is. Keep going!!

Good job, spaceman! ;)