How I lost 27 Pounds, in 2 months!

Justin Cut
Hi Guys / Girls

Recently I've decided to upload a few pics from my current weight loss progress. So far I've lost 27 pounds, Over 14 inches off my body, including 4 from my waist line. Best of all I did all this in 2 months time.

So Since a few of you are curious in how I'm doing this so fast I'm going to write a brief description of the changes in lifestyle, diet, training, ect.. That I've gone through to achieve such cuts.

So I'll lay it out like this:

  1. Lifestyle Changes
  2. Nutrition Changes
  3. Training Changes
  4. Supplements
  5. Motivation

Section 1: Life Style Changes
I allowed myself to slack off, not hit the gym, remove cardio from my training, eat what ever I wanted, & drink a lot of booze. ALL of these played a huge role in my downfall to becoming fat.

So What did I do to change up my lifestyle?
I started off by cutting out the booze immediately. This does wonders, you'll gain tons of energy back & feel better with out a doubt. Do you know how many calories there are in a case(6 beers) of beer? Between 1000 - 1200. Pretty insane, not exactly the type of calories I want to consume when cutting. Alcohol also can lower test levels & raise estrogen levels giving you a 'softer / doughy' look. For the most part... stay away from the booze. I'm not saying don't go out and enjoy yourself on a friday night, just make sure your drinking 'hard alcohol' & don't do it 2 nights in a row.

I cleaned up my diet, no more pizza late at nights with beers, no more big pasta dinners. I'll explain more in the nutrition section. I incorporated Cardiovascular activities into my training. Two Different types, I'll explain more in my training section. I started hitting the gym 5-6 times a week & made time for it when before I magically didn't have time. I've heard that excuse so many times, MAKE time! Your health is more important that watching your favorite tv series. Last but not least, I cranked up the intensity in the gym on my actual training. When I'm done my workout if my shirt isn't drenched in SWEAT i know i haven't pushed myself hard enough for that day. OH & I became part of an knowledgeable online community. (www.freeworkoutguides.com) which helped a ton in the motivation department.

Section 2: Nutrition Changes
This is by far one of the hardest things to get right. You have to watch which foods your putting into your body & what's the right time to consume those certain foods.

I started out by cutting all of my high glycemic index carbs. These are fast digesting carbs, ex: White Bread, Potatoes, White Rice, ect... In place of these carbs I swapped them up with a Low glycemic Solution: Brown Bread, Whole Wheat Pasta, Broccoli, ect...

The next thing you want to look at is your sugar consumption. Cut the pop, juices, candy, ect.. anything that's high in sugar is going to hit your gut & take away from your fat burning experience. Replace almost every liquid you consume with Water or Tea or Dark Coffee. Go NOFAT for dairy products. Keep your dietary Fibers up.

I'm currently eating roughly 2200 - 2500 calories a day. Your going to want to cut your calories by about 500 a day. So you'll be down 3500 calories through out the week, Witch equals a pound of fat. Don't worry you can burn more than that by incorporating a solid training routine.

I do Carb Cycling. For 3 days straight I'll eat very low carb, high protein, semi low fat. Then on the 4th day I'll have a re-feed day or Carb up Day. Where I consume a considerably large amount of clean carbs through out the day to re-feed my muscle glycogen. This works like a charm & shouldn't be over looked.

Time of consumption: I wake up & hit up some lean protein, Eggs, Protein Shake, ect. Through out the day I will consume another 2 meals & 3 snacks that are high in protein. Eating every 2.5 hours. Never consume carbs late at night, these won't be used & stored as fat. Here's what my meal timing looks like: 7:30 - Meal 1, 10:30 - snack one, 12:00 - meal 2, 2:30 - snack 2, 5:00 - Meal 3, - 7:30 snack 3 - protein shake. Try to taper the carbs off through out the day.

Sorry if this section is very long, but it is vital was a vital aspect to my fat loss so far. Oh yeah don't forget to keep the cold water consumption up. I'll end with my favorite quote "Eat Clean to Get Lean." - Can't remember who told me that but It's awesome.

Section 3: Training Changes
No more slacking! This is the biggest problem, sure some days you don't have time for the gym but honestly is that going to stop you from getting down and doing a quick body weight circuit routine? No it shouldn't. I would definitely recommend purchasing an high-quality skipping rope. There awesome for cardio & perfect to integrate into high intensity circuit training routines. I workout frequently 4-6 days a week & try my best not to miss two days in a row. Keep the metabolism rev'd up by amping up the intensity. You might feel at the start like you don't have the energy to hit the gym, but once you change up your diet and your body starts to adapt you'll have more energy than ever.

So here's what my average day looks like for training. (Yes it integrates into my nutrition plan.)
  • Wake up - Stretches or LISS Cardio.
  • Around 5pm (After Work) 15-20 Minutes of Skip Rope to Warm up.
  • Eat, Then hit the gym. Check bellow to see my routine.
  • Finish up my routine with 30-45 minute of MISS Cardio.
Btw: LISS = Low Intensity Steady State Cardio & MISS = Moderate Intensity Steady State

My Workout Routine
My workout routine's are generally 35-50 minutes long. They're short because my breaks in-between sets are short. In general I rest 30-40 seconds for larger muscle groups & 15-20 seconds for smaller muscle groups. If I'm super-setting or Tri-Setting then watch out cause theirs no rest in-between sets lol. I work 3 muscle groups per day & they must be able to recover for the next 24 hours. So here's a little something I came up with that works great:
  • Day One: Chest, Triceps, Abs
  • Day Two: Back, Biceps, Calfs
  • Day Three: Shoulders & Legs or Anything I missed. I ussually do some HIIT on this day as well.
Cardio: I always add in 30-45 minutes of Cardio after my training session. Your muscle glycogen stores are low allowing this to be one of the best times to burn FAT. I keep the intensity up - Noted in Sups why. Sometimes if I'm up to the task I'll hit up a morning cardio session as well. HIIT - Sprints, I can't get enough of them, but I only do these on my Leg days because they take so much out of you. The BEST way to boost your metabolism.

Section 4: Supplements
There is no magic pill to make you ripped. Said & Done, but there are tons of useful supplements that can help speed up your progress, along side with a wicked nutrition plan of course. Supplements alone won't do shit. You need to get your nutrition down pat first.

Some of the Supplements I use:
  • Whey Protein - Low Carb, Great Post workout Snack
  • Fish Oil - Helps lubricate your Joints & Oxidize fat at higher levels of intensity.
  • CLA Fatty Acid - Helps to Oxidize Fat - I'm testing this one recently.
  • Glutamine - An essential Amino Acid helpful to maintain muscle mass.
That's it, no crazy fat burners that make you feel cracked out. All natural healthy supplements. Choose your supplements wisely, quality counts.

Section 5: Motivation
Motivation is huge when it comes to fat loss. It keeps you going & has definitely played a vital role in my fat loss journey. Motivation can come in many different forms may it be, a mirror, a scale, friends & family, a competition, photos, celebrities, ect.. Find one that works for you and keep it around. Personally my biggest motivator is the bodyfat testers, it feels so good to be workout out & dieting extremely hard then be rewarded with a lower bf% reading.

Next step, Join an online community. My favorite is www.freeworkoutguides.com - awesome guys in there, free personal trainers, tons of motivation.

Now if your looking to get seriously in shape - Consult with a personal trainer. They can assess you better than anyone else & have experience with different body types so they can get you on a program that works awesome for you. Note: Dylan Hickey was my personal trainer he's awesome hard working, hooks you up with a training program & nutrition plan & his prices are very reasonable for what you get. If you live in BC & are serious about training, I would check him out for sure.

Conclusion
For me... Just becoming more active for the first few weeks really helped me to get motivated. Now it's become a side hobby & lifestyle that I love doing. Post up any questions if you have any & I'll try my best to answer them.

Me - Out of shape weighting in at 215 Pounds. No Training, Eating somewhat healthy, Drinking Heavy, working a 9-5 desk job.

Not my desired physique.
Me - Out of shape. Weighting in at 215 Pounds. No Training, Eating Normally, Drinking Lots of Alcohol, working a 9-5 desk job.

Not my desired physique.
Me - In Shape, Weighting in at 188 Pounds. This is after 2 Months of training regularly, eating very healthy, consulting with Dylan Hickey, & giving it all I got.

I Can & I Will Get back to the body I use to have.
Me - In Shape, Weighting in at 188 Pounds. This is after 2 Months of training regularly, eating very healthy, consulting with Dylan Hickey, & giving it all I got.

I Can & I Will Get back to the body I use to have.
Average: 4.6 (10 votes)
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I wrote this up on facebook

justin's picture

I wrote this up on facebook in Mid June, I continued to follow this program for another month before my trip to Las Vegas. In the end I lost a total of 35 pounds in 3 months & got under 9% body fat. I could start to see abs that I hadn't seen in a long time and was feeling pretty good.

Here are some pics of me at the end of 3 months:

Since then, I've been slacking. I gained 7 pounds, but winter is around the corner and I don't have any goals coming up to be cut so it's not a biggy. As long as I can stay with in 5% bf of my goal I"ll be fine.

If you got any questions post em, Dylan, Me, or someone else will be sure to get to them.

Hey execllent results bro,

arm88's picture

Hey execllent results bro, you'll be on Max Wettstein's level soon!

This workout is very similar to mine, but you're doing more LISS then me.

Thanks man, as I got closer

justin's picture

Thanks man, as I got closer and closer to the 3 month area. I started to really increase the intensity of my cardio.

Ex. First 10 minutes of the treadmill would be incline 8 and speed 8.5, by the end of it I would by wipped, but still able to run at a 8.0 and 0 incline for the rest of my MISS cardio.

During the last 2 few weeks that I did that, I really saw some great fat losses and huge muscle tone. I'm working my way back up to that pace, but for now on I'm going to be testing out performance based training to see different results that you're average joe LISS cardio for 45 minutes.

We've seen the wonders of HIIT, but sometimes I think that 30-60 seconds isn't enough to fully reek oxygen debt and lactic acid levels.

I'll best testing a 5-10 minute HIIT Cycle followed by MISS and be posting results later.

Sounds awesome, I cant wait

arm88's picture

Sounds awesome, I cant wait to see your results.

Excellent Self-Improvment

dylan's picture

Excellent Self-Improvment

Congratulations !! Thats a

Deniel Boone's picture

Congratulations !! Thats a great story ! You look wonderful!

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ALL of these played a huge role in my downfall to becoming fat. I incorporated Cardiovascular activities into my training. Replace almost every liquid you consume with Water or Tea or Dark Coffee. Try to taper the carbs off through out the day. Check bellow to see my routine. I ussually do some HIIT on this day as well. Your muscle glycogen stores are low allowing this to be one of the best times to burn FAT. The BEST way to boost your metabolism. You need to get your nutrition down pat first. All natural healthy supplements. Find one that works for you and keep it around. I started to really increase the intensity of my cardio. Also a great inspiration for those who want to loose weight. Where heart meets mind and where moments are captured to stay forever. I appeared on the web for the difficulty and located most people will go together with with your website.
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