Fat to fit transformation! Everyone wants to see the results after months of hard work. I’ll be going through the time I lost just over 30 pounds in 16 weeks and what I learned through the process!!
There’s a local place by my home that has all you can eat shrimp. The have 4 different types, my fat buffoon of a self, loves the fried version (classical, right?). I went the previous year and can’t wait to go again! No, I don’t do this on a weekly, or even monthly basis before you start giving me grief!
I need to stop talking about food at the beginning of these articles every time. It does go to show, have balance. You don’t need to be strict all the time!
It’s a lot simpler than you think, but even I overcomplicated it. People commonly search things such as “Fat to fit transformation male”, “Fat to fit transformation female”, “fat to fit transformation in 3 months” or “fat to fit transformation workout plan”. It’s the same for everyone, mostly! I’ll be going over my plan and what I could’ve done differently!
Let’s get into it, my Fat to fit transformation results!
BEST Fat To Fit Transformation
This is the first time I’ve ever talked about this diet, but it was one of the most grueling weight loss diets I went through. I had hired a coach for this and he guided me through it. So I’ll be sharing my fat to fit transformation results.
I will say, I don’t think I’d go this route again. It was very tough, I’d rather take it slow and easy and enjoy the process. If anyone thinks they can do it, you will lose weight doing this. Just make sure you can keep the weight off after.
Also, I believe I could have started off eating more calories, around 2500 or 2600. Though, at the end of it, I lost 34 pounds, so it clearly worked.
This program was very individualized to me, but it’s an example. My other articles go about what I believe to be, the more effective method. This method was much more rapid.
One of my most recent articles, 7 CRITICAL Things About Weight Training For Beginners – Lost Fat and Build Muscle, will tell you exactly how to calculate how many calories to start with and then how to decrease them.
Then my article, Fat Loss Diet Example to Lose Fat Mindlessly: Current Diet and Training Regimen 2023, goes through what I did in a later weight loss routine and is the plan I recommend all beginner follow. It also goes through my current diet!
Nonetheless, I will still talk about this diet! So grab your popcorn and LETS GET TO IT OOHHH YEEAAHH!
1. Fat To Fit Transformation Workout Plan – Diet
I. Diet
|
Diet |
||
|
Meal |
Content |
Protein (grams [g]) and Calories |
| Meal 1 | · 6 egg whites
· 2 pieces of turkey bacon · 2 slices of Carbmaster bread · 1 slice of pasteurized cheese · 1 apple |
Protein: 51 g Calories: 499 calories |
| Meal 2 | · 16 g of peanut butter
· 1 container of Triple Zero Oikos Greek Yogurt |
Protein: 19 grams Calories: 190 calories |
| Meal 3 | · 8 ounces (oz) of chicken breast
· 85 g of mixed vegetables |
Protein: 70 g Calories: 400 calories |
| Meal 4 – was supposed to be pre-workout, but I always worked out in the morning on an empty stomach. So I had it as a snack to some point in the day | · 1 scoop of whey isolate protein shake (I used MyProtein whey isolate)
· 28 g of raw almonds |
Protein: 29 g Calories: 250 calories |
| Meal 5 – was supposed to be post-workout, but I always worked out in the morning on an empty stomach. So I had it as a snack to some point in the day | · 1 scoop of why isolate protein shake |
Protein: 23 g Calories: 90 calories |
| Meal 6 | · 8 oz of tilapia
· Half cup of vegetables · 2 cups of basmati rice |
Protein: 46 g Calories: 625 calories |
| Meal 7 (Before bed) | · 1 scoop of casein protein shake (Six Start Chocolate) |
Protein: 24 g Calories: 140 calories |
| Totals |
Protein: 262 g Calories: 2,192 |
|
|
Changes |
||
|
Week |
Foods Removed |
Daily Protein and Calories Totals |
|
3 |
· Bread and pasteurized cheese removed from meal 1
· Oiko Triple Zero Yougurt removed from meal 2 and banana added · 1 cup of rice removed from meal 6 |
Protein: 234 g Calories: 1873 |
|
6 |
· Half a cup of rice removed from meal 6
· Also started 3:2 carbohydrate (carbs) cycling (3 days of no carbs followed by 2 days of carbs) – no rice or fruits on the no carbs days |
Carbs Days Protein: 232 g Calories: 1771 No Carbs Days Protein: 230 g Calories: 1545 |
|
9 |
· Carb cycling changed to 4:1 (4 days no carbs followed by 1 day carbs) |
Same as change made in week 6 |
II. Discussion
I wasn’t sure exactly how my coach calculated my initial calories, but this is what he wanted!
I’m also not a fan of cutting out carbs, but it’s harder for the body to digest protein as opposed to carbs, so it burns more calories. It takes 20-30% of the calories from protein to just burn it as opposed to only 5-10% for carbs.
Protein also keeps you more satiated as opposed to carbs. Protein is much better for losing weight, in a way. That’s why my coach had me eating so much.
Is something like this sustainable long term? NO! The last 6 weeks I could barely get out of bed and had brain fog most days.
I’m just sharing this for everyones knowledge. Doing this for 4 weeks would be fine, 16 week though is a lot.
Especially for someone who is new to fitness, you don’t need to do this. It’ll make you hate fitness. If you think you’re hardcore though, then do it lol.
Another thing to add is, I took a shot of apple cider vinegar every morning on an empty stomach and at night as well. I also drank black coffee everyday to help suppress my appetite.
2. Fat to Fit Transformation Workout Plan – Cardio
I. Cardio Regimen
“BuT i HaTe CaRdi0”, lol sorry, it’ll help you lose weight along with a caloric deficit, so we have to talk about it. There are many other benefits to it too!
Most of the weeks, I was doing cardio for 5-6 days a week. The first 10 weeks, basically 6 days a week. Week 11 to 14, 5 days a week. Then weeks 15 and 16, 7 days a week. I was also weightlifting usually 5-6 days s week.
For weeks 15 and 16, on days I wasn’t weightlifting, I had to do 45 minutes of steady state cardio. So those two weeks, I got no break from cardio.
Please read the discussion at the end of it, don’t just look at the chart I made, I have a few things to add.
|
Cardio |
||
|
Post Weightlifting Steady State Cardio (minutes) |
Later In The Day High Intensity Interval Training (HIIT) Cardio (minutes) |
|
|
Week 1 |
20 | 0 |
|
Week 2 |
25 |
0 |
|
Week 3 |
25 |
0 |
|
Week 4 |
30 |
25 |
|
Week 5 |
30 |
25 |
|
Week 6 |
35 |
30 |
|
Week 7 |
40 |
40 |
| Week 8 | 45 |
40 |
|
Week 9 |
50 |
45 |
|
Week 10 |
50 |
50 |
|
Week 11 |
50 |
50 |
|
Week 12 |
50 |
50 |
|
Week 13 |
50 |
50 |
|
Week 14 |
50 |
50 |
|
Week 15 |
35 |
35 |
| Week 16 | 35 |
35 |
II. Discussion
First thing I have to mention that I did very wrong was, the way I did the cardio. I was supposed to weightlift then do my cardio. Then I was supposed to come back to the gym later and do my second round of cardio.
What I did was, do my first session of cardio, weightlift and do HIIT cardio after that. Doing 50 minutes of cardio before my weightlifting made my lifts probably much weaker. I was pre exhausted prior to the lifting.
Don’t be stupid like me. It’s fine to do 5-10 minutes of cardio before your weightlifting session, not 50 minutes though.
For my steady state cardio, I’d go on an elliptical, put it at 12 resistance and just peddle at a steady state. For HIIT, I’d put it at around 10 resistance. I’d warm up for 5 minutes at a steady state then start my intervals. For my interval, I’d peddle as hard as I could for 1 minutes and then 2 minutes of steady peddling.
Now, from what I’ve learned, I’d never do HIIT cardio more than 2-3 times a week. I’d also not do it for more than 30 minutes. It is very mentally and physically fatiguing and you could potentially cause some muscle or tendon injury.
Another thing to point out is, literature that I have read since, shows that HIIT cardio isn’t better than just regular steady state cardio. Check out my article, HIIT Cardio and Weight/Fat Loss, if you want to learn more about that.
Now personally, I’d rather just get on either an elliptical or treadmill and just do steady state cardio. You do the cardio you like, or hate the least! Something you can do for the rest of your life. It’s that simple.
3. Fat To Fit Transformation Results Discussion
Alright, just some more stuff to add. Like I said before, this diet was very tailored to me by a coach I hired. I went from 216 pounds to 182 pounds. That’s a loss of 34 pounds. On top of that, I didn’t lose much strength, which was odd, yet great!
Now, why do I still recommend following a less stringent diet and start off eating more calories? Or why you should be carbs and lower your protein to only around 1 g/pound (lb) of bodyweight a day?
Well, like I said before, this was extremely tough. To just eat these foods and do an insane amount of cardio every day. It was to the point I was at the gym for 3 hours a day. I mean, it was ridiculous. I also can’t stand tilapia anymore.
There would be days I was so weak after working out, I’d just lay in bed all day. If I were new to fitness, I’d want to get out of fitness so fast.
My cravings were out of control, I always was craving pizza, burgers and sweets. After 4 weeks n the diet, I was allowed a cheat meal once a week, which helped, but it was still tough.
I was so sick of the diet and always being hungry, that after I stopped the diet, I was eating so much and gained 20 pounds back.
Then, I went on a diet again to lose those 20 pounds. This time, it was a much more sustainable diet and I KEPT THE WEIGHT OFF. I go over that diet in my article, Fat Loss Diet Example to Lose Fat Mindlessly: Current Diet and Training Regimen 2023.
In this diet, I wasn’t eating as much protein, but I was eating foods I loved every day. Foods such as pizza and protein cheesecake. Was it as ideal as the diet discussed in this article, no. Was I as miserable throughout the process, NO! My cravings were less and I had energy.
Yes, you can go this extreme and it will work. Or, you can go easier and keep enjoying your life. Complete a 16 week diet and then not diet for a few months and then go on a easier diet again to lose more weight if you want to!
Now, if you think you can handle this, then go for it! Make your fat to fit transformation before and after memories! Make sure to enjoy the process!
Disclaimer: I’m not your doctor. Please consult your doctor, nutritionist or any health care professional before making any changes in your own lifestyle. These blogs are just me sharing my knowledge for you reading entertainment purpose only. None of this is medical advice.
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