Weight training before & after photos
For those of you in the muscle building phase and following Geek-to-Freak or Occam's protocol, I recommend taking before & after photos to track your results. I'm ecstatic about my results, I started the Geek-to-Freak protocol only 12 days ago (after successfully losing 15lbs in 3 weeks from the slow-carb diet) and check me out now!!
This is a perfect example of why you should never rely on the scale, as my body looks totally different despite zero net changes in weight.
1/9 15% body fat, 106lbs
1/21 12.95% body fat 106lbs
I can't stress enough how important it is to take photos every few days. If you're embarrassed, just crop your head out! I can't believe I looked like this just ONE month ago (this is me 2 yrs ago but accurately represents how fat I was, which is why you have to remember to take photos!):
FYI, I took all the supplements recommended by the book except CQ, ate slow carb meals with no cheat days plus 1/2 protein shake in morning and 1/2 before bed. I exercised only 3 days for 40 minutes each session. Compared to all the diets I've tried, this one got me the furthest with the least effort.
This was for the weight training portion, a few people asked about a sample diet/exercise from the fat loss portion and I updated my post here with the exercises and grocery list. I just put together a meal plan here!
I got the veins now, woot! BTW, I've only been to the gym 5x, so this is my 2.5 hour body so far!
Update: 1/28 13.48%
Photos are fun, but don't always tell the whole story! I took this one tonight just 1 day after the photo above just to show how dramatically your body can change literally overnight, for better or for worse! I put on weight very easily and then have to work hard to lose it. That makes weight maintenance extra challenging for me and struggle with this on a daily basis. Does that mean give up? Of course not! I'll be back to my Jan 27 bod in no time, this time with 11% body fat!! And thank you guys for all of your support!
1/29 6 hours later...12.68% all time body fat low!
Your body undergoes most of it's transformation while you sleep, but can be stubborn to change. My BF goal is 11%, so I've been zero-carb since 1/26 with zero changes at all, then suddenly today, bam, it finally kicked in. For someone twice my size, it will take even longer, do not give up!
2/1 12.42% body fat, another record low...Ok, I think this is it guys, I'm pretty happy! I'll continue doing slow carb/occam's feeding/G2F routine until I can do one pull-up, but my new project for the next 4 weeks will be training my boyfriend down to 13% bf!! I'll be posting my G2F gym numbers soon to show my increase in strength.
Your results are AMAZING!!! Well done!
I've been following a Slow Carb Diet for 2 weeks and have not seen much improvement.
My starting point is very similar to yours, I'm 125lbs and 25% BF.
Would you be happy to share a detailed description of the diet/drugs/exercise protocol that you followed to reduce your BF% from 30% to 19%?? I'm really inspired by your pics and it's great to see the 4HB protocol work so well for someone in a similar position to me.
Thanks so much and great work!
Wow, amazing results! I would love to see a sample day of your diet too if you wouldn't mind sharing. I am trying to loose those last 10 pounds. I have lost a few inches so far (I am in week 5) and as you mention I have actually gained weight so the scale is deceiving. I am just not seeing change very quickly so it would be helpful to see how you did it so I can compare to see if I am on track. Congrats on your awesome success!
Join the 4 Hour Body Superhumans!