Transformation, big Mike becomes leanmike

Bigmike · Apr 8, 2016

Before pictures

More to follow (1 week,2 weeks, one month, two months , three months) for weight loss, followed by regaining the strength/mass lost dieting. I like eating like a pig and lifting heavy but it's killing me (literally) it's time to get healthy brothers! Any diet/exercise/supplement advice is appreciated, talk shit if you want it will only make me that much more motivated.

LeanHerm · Apr 8, 2016

Hey don't steal my MOJO man. Lol. Keep it up brother.

Bigmike · Apr 8, 2016

LeanHerm said:
Hey don't steal my MOJO man. Lol. Keep it up brother.

Hey it was your idea lol

Jada · Apr 8, 2016

Great job keep it up, keep that cardio going

NbleSavage · Apr 8, 2016

Good on ya' for taking the power back.

Post up your training regiment here (including cardio) & diet macros vs TDEE here lets give it a look-see.

Bigmike · Apr 8, 2016

NbleSavage said:
Good on ya' for taking the power back.

Post up your training regiment here (including cardio) & diet macros vs TDEE here lets give it a look-see.

I rly don't know much about dieting but iv cut out sugar and processed carbs, eating oatmeal and eggs for breakfast, chicken rice, more eggs, sweet potatoes etc. I'll try to figure out what it adds up to.
I walk approx. 10 miles a day on average, doing full body workouts every other day the past few months (started losing weight new years)

NbleSavage · Apr 8, 2016

Figure your TDEE here.

Get an app like MyFitnessPal and start logging your food.

Start with calories 10% less than your TDEE and lets see where things go from there.

silvereyes87 · Apr 8, 2016

Big mike. Goto that calculator that savage showed u.
Find out what you maintenance cals are. Then get my fitness pal and start counting those cals. The weight will start dropping bro

mickems · Apr 9, 2016

Good job on your decision to make goals and start working towards obtaining them. Once you start, the motivation seems to have a snowball effect. You'll be there before you know it.

Bigmike · Apr 9, 2016

Alright my basic metabolic rate is 2478 and my total energy expenditure is 3911 so I should eat 3500 calories or less? Been looking at my 2015 diet and doing math and I ate about 4000-5000 a day, explains a lot.

silvereyes87 · Apr 10, 2016

You're I'm the gym alot now right? Maybe tryout 2600 cals a day and see how much weight falls off. In January I was 245 lbs, then I Cut back to 3k cals a day and dropped to 225. But I was In the gym 6 days a week

Bigmike · Apr 10, 2016

silvereyes87 said:
You're I'm the gym alot now right? Maybe tryout 2600 cals a day and see how much weight falls off. In January I was 245 lbs, then I Cut back to 3k cals a day and dropped to 225. But I was In the gym 6 days a week

I lift 3/4 times a week for an hour at a time, and walk about 10 miles per work day (5 days a week) I'm one of the only guys in my part of the truck plant that's fat lol. Thanks for the advice bro

silvereyes87 · Apr 10, 2016

Tryout the lower cals and wel see where that takes u. We can make tweaks. It takes a little while to get it to a science. Everybodies body is different

Bigmike · Apr 11, 2016

How many grams of carbs would you recommend? I eat about 200g of protein, (chicken breast,eggs,salmon, occasional lean beef/pork,protein powder) and iv cut out processed sugary garbage. I do oatmeal for breakfast and 4-6 slices of bread the rest of the day

chevybuff · Apr 11, 2016

Try getting rid of the bread I do about 150 grams of carbs and fill the rest with healthy fats. If I have more carbs than that I stay at the same weight

bigdog · Apr 11, 2016

I wont even post how many calories I was eating when I started my journey lol. but I cut them back a little at a time all the way down to 2300 a day. id also eliminate the bread all together. with your protein that high, same as mine, you can keep the carbs real low until the weight falls off then add some in as you go. I just watch my waist and adjust my food intake based on that. if you are walking 10 miles a day for work and have been for a while, your body is used to it and you will need to do some other type of extra cardio to aid in weight loss. you have to keep the body thinking!

NbleSavage · Apr 11, 2016

Bigmike said:
How many grams of carbs would you recommend? I eat about 200g of protein, (chicken breast,eggs,salmon, occasional lean beef/pork,protein powder) and iv cut out processed sugary garbage. I do oatmeal for breakfast and 4-6 slices of bread the rest of the day

So I'd try a standard 40/40/20 approach first so we can determine how your body reacts to carbs before we go cutting them down.

If you're taking in 3500 cals, you might then shoot for (I'm doing this off the top so don't shoot me) around 350 grams protein / 350 grams carbs / 75 grams fat. Try to take in the bulk of yer carbs before and after your workout if you care to experiment with nutrient timing (prolly not necessary at this stage in our game).

Go Away · Apr 12, 2016

I love how everyone jumped in here together and started helping. Even posts just to show support and explain things better.

And to add to that... The advice here is super solid so far. Best of luck!

Sent from my iPhone using Tapatalk

Bigmike · Apr 18, 2016

Week one complete!!! Cut out processed junk, pop, cut down on salt, drinking lots of water.
Starting weight:261
Weight lost:5 pounds
Current weight:255

Thanks brothers

silvereyes87 · Apr 18, 2016

Bigmike said:
How many grams of carbs would you recommend? I eat about 200g of protein, (chicken breast,eggs,salmon, occasional lean beef/pork,protein powder) and iv cut out processed sugary garbage. I do oatmeal for breakfast and 4-6 slices of bread the rest of the day

Mike try to do a gram of protein per every pound u weigh. U can go a little under but stay in that neighborhood.

Transformation, big Mike becomes leanmike

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