Big Boy's Transformation

I started this journey 5 weeks ago.
I thought I'd share my progress with people on this forum so that it can motivate others.

My stats are :
Race - Indian
Age - 27
Height - 1.9m
Weight - 131.5kg
Body fat % is +/- 30%
Waist - 139.5cm
Chest (inhaled) - 137cm
Chest (exhaled) - 138cm
Bicep (relaxed) - 40.5cm
Bicep (flexed) - 43.5cm
Thigh - 71cm
Calf - 43cm
Usual daily diet that included at least 8 slices white bread + 1 or 2 plates of rice for supper.

1st step was signing in at a gym and getting an overall training program put together.
The training program is about 1.5 hours to 2 hours a day:
Mon - Chest & Delts
Tues - Legs & Lats
Wed - Rest
Thurs - Biceps & Triceps
Fri - overall workout for all 6 body parts

2nd step was my diet - A keto diet
I started get into the keto diet gradually so I reduced my carb intake and by the 4th week I was down to about 24g of total carb coming from 4 slices of brown bread.
I'm now in my 5th week and I am 3 days into my keto diet - no bread, rice, potatoes, etc.

Results after 4 weeks training and gradual reduction of carbs :
Waist - 134cm : loss of 5.5cm
Chest (inhaled) - 133cm : loss of 4cm
Chest (exhaled) - 139cm : gain of 1cm
Bicep (relaxed) - 41cm : gain of 0.5cm
Bicep (flexed) - 44cm : gain of 0.5cm
Thigh - 67cm : loss of 4cm
Calf - 42cm : loss of 1cm

Total overall loss of 19.5cm in 4 weeks with just reducing carbs in my diet and training 4 days a week for 1.5 hours to 2 hours a day and NO FAT LOSS AGENTS USED. I am only starting full keto diet now in my 5th week so there is no bread, rice, potatoes, vegetables (except lettuce, cucumber and onion) in my diet at all.

My strength levels have increased and I am very motivated by my results to continue with the keto diet and only consider fat loss agents when I'm down to maybe 10-15% body fat. I will state exactly when I start using any products for fat loss.

Sweet! Great strenght to you!

Congrats on making this life-changing decision

Congratulation in taking the first step.... keep up the hard word, and the results will speak for themselves...

Later Morph

congrats dude! just hang in there and stay motivated! u wont regret it! well done again on a healthy life style!

big ups bud you got our support
it seems you motivated,this is good

Good stuff bud.

Keep at it! Stay strong mentally & the physical results will follow!

All the best!

Peace...

I'm now 3 days into my Keto-Diet.
These pics were taken today so its basically 1 day short of 5 weeks of following my training program and the visible results can be seen if u compare the pics to the ones I already posted. Those pics were at the start of my transformation journey and I'm happy with the results!

Good work can see the changes best in the side shots...keep it up!

DAMN!

Sting's right - can see it in the side shot. Nice work man.

Peace...

A big thank you to everyone for their encouragement.
This will be a long journey and I will update it with pics every 4 weeks.
I have done lots of research into this and I hope others, with similar body fat % as me, learn that the key elements in fat loss is diet, exercise and a dedicated and motivated mindset. Fat loss agents can play a part in the whole process but if the main elements are not adhered to then its just a waste of time and money since there is no overnight solution or miracle product that can give you good results. I want to lose as much bf as possible without any fat loss agents.

I have put the two side pics together to show you what Sting saw as progress

Awesome Bro!!!!

Big Boy wrote:
2nd step was my diet - A keto diet
I started get into the keto diet gradually so I reduced my carb intake and by the 4th week I was down to about 24g of total carb coming from 4 slices of brown bread.
I'm now in my 5th week and I am 3 days into my keto diet - no bread, rice, potatoes, etc.

what does the diet look like dude? and 24 g from 4 slices of bread? ummmm nope more like 75g but any who well done for making the change bud

My apologies if i got the carb count wrong on the 4 slices of bread DJ - I was following what they printed on the bread packet.

My diet now basically is :
Breakfast : A bowl of All Bran Flakes
Mid morning : Protein Shake
Lunch : Steak and onions with lettuce and cucumber or 3 boiled eggs with tuna, lettuce and cucumber
Afternoon : Protein Shake
Supper : 2 Chicken breasts with lettuce and cucumber or indian curries (just the meat only) or fish fillets with lettuce and cucumber.
Snacks : Biltong & Nuts

I drink lots of water and just drink Coke Zero on the weekends with supper.
What I love about a Keto-Diet is the freedom to make the diet appetizing!

bud, to be honest u are not on a keto diet at all,the fact u are having carbs(bowl of all bran flakes) means u are not in ketosis,are u having milk? if so no keto! are u having a MRP or whey protein as your protein shake? if its a mrp no keto! keto diets should have no carbs at all! if u are eating indian curries that are cooked with potatos and tomatos u wont be in keto...the potatos will boil and start to disintegrate into the sauce and any thing more than trace carbs in your diet will throw u out of ketosis. are you weighing your food gram for gram? if not u need to start...there is a ton of things u need to change,

an average keto diet would look like something like this

breakfast full eggs

mid morning
chicken and nuts

lunch
tuna and olive oil

mid afternoon
whey and nuts

dinner
steak and salad

pre bed
full eggs or whey and nuts.

there is only trace amount of carbs in there,no direct carb sources,i can guarantee u are not using a keto diet but more a healthier way of eating.

What DJ said, any weightloss would be as a result of calorie reduction not ketosis.
Easy way to check is if your energy levels are constantly low as you'll have too much carbs to slip into keto but too few to fuel your day. Alternatively just get keto stix from dischem

Thanks for correcting me DJ I guess I aint familiar with a proper keto diet then. I read the whole book from Dr Atkins for the Atkins Diet and when I 1st did this it worked so I decided to do it again. The allbran flakes is there for the fibre - which is allowed on the Atkins Diet so guess I should say im following principles of the Atkins Diet.

@Deadgoat - This kinda diet has actually pushed my energy levels through the roof! I can have a huge meal and get up and wanna run a marathon! Before I went on this diet change I would be really lethargic after a meal but now I don't. I also feel less hungry and I get fuller on smaller portions of food than previously.

I think the best investment I ever made was purchasing and reading the Dr Atkins book. So I'm correct in saying I'm following a low carb diet. The book did say that a side effect of ketosis is bad breath and I did experience that when I was following this diet before.

This is all very informative so thanks guys/gals!

Are you sure Atkins mentioned all bran flakes? Im pretty sure he mentions bran (and not all bran flakes) and he also mentions using psyllium husk which a lot of the guys on keto are using

I've read of people using All Bran flakes. . . think I'll switch to the husks next week! Thanks!

no dude,add the husks,i dont dig atkins,he doesnt limit trans fats and saturated fats...

atkins is all about people just loosing wieght not people trying to gym and hopefully put on muscle mass...but stick at it bro,u are doing well!

Oh I get you DJ. I definitely don't want to just lose the weight and look like a bag of bones! Bigger is better! LMAO!

Just thought I'd update my progress.

I didnt keep to my clean eating plan around the festive season but back on it and it's going well.

New results are :
Lower Thigh : 47.5 cm
Upper Thigh : 69.5 cm
Waist : 124 cm
Weight : 123.1kg

Started a 3 week cycle of LP T3 and Clen just to help things along
Eating proper and training.

I have taken a long term approach since I want to look good for my 30th bday in 2 years time, I turn 28 this month!
I won't put more pics until I see a difference that can be more inspiring.
Thanks goes out to everyone here that's been helping on this forum!

Quick update on weight - I now weigh in at 119.5kg.
This is the lowest I have ever been in the last 8 years!
LP Clen and T3 has really helped because these last 2 weeks has been very busy for me and I couldn't get to the gym so I'm sure it would have been better results if I had more gym time over the last 2 weeks with the LP Clen and T3.
I was able to wear clothing that I bought in 2002 so that was also a major result! :lol:

Congrats bru•Keep working harder at it•

your dedication is really inspiring and motivating brother. Keep it up. At the rate you going you should be boasting your 6 pack by the summer