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TOPIC: What 7 weeks of cleaning eating and training can do!

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February 9, 2013 9:34 AM
Hi everyone!

Thought I'd share my latest progress pics with you! I started 2013 with the aim of losing fat and getting in better shape!

I have cleaned up my diet not by reducing calories, just what those calories are made up of (carb/pro/fat macro's etc) and trained hard 6 days a week.

In the last 7 weeks, I have lost about 11lbs, most of which is fat (i'm assuming this based on the below photo's)

Image not displayed
Link for full size: http://img560.imageshack.us/img560/3712/fatloss.png

If anyone wants more information about my diet/programme either DM me on here, post on here or add me as a friend :)
Edited by phil13hirons On February 9, 2013 9:42 AM
February 9, 2013 10:23 AM
Ummm... come summer you are going to be stacked! Keep it up! Those are great results! You have shredded tons of fat.
  93361
February 9, 2013 10:26 AM
Way to go! drinker
February 9, 2013 10:27 AM
great work!
February 9, 2013 10:57 AM
Looking good. What workouts have you been doing? Did you cheat ever. I still need the tum chub to go away!
  21813950
February 9, 2013 11:01 AM
QUOTE:

Looking good. What workouts have you been doing? Did you cheat ever. I still need the tum chub to go away!


Hey, I am looking to maybe post about this in more detail in a blog post later/tomorrow. To clear things up have no qualifications in personal training/nutrition etc this is purely just what I do and what works for me lol

I cheated once in Jan, and once in Feb so far. Really trying to keep it monthly. I go over my calories some days but I don't count this as cheating if only by a couple of hundred.

I have changed my diet to 30% Carb 20% Fat 50% Protein and I ensure I have at least 1 gram of protein for each lb of body weight.

I have split muscle groups down to Chest / Arms / Shoulders & Back / Legs in a 4 day split, with a rest day before repeating. I do about 15/20 minutes HIIT cardio after each session.

Main Foods I use are Oats, Eggs, Tuna, Chicken, Turkey, Cottage Cheese, Sweet Potato, Wholegrain Rice, Whey Shake and lots of vegetables. My diary is open, so feel free to have a look each day.

As I say, I will post in more detail soon :)

Hope this helps a bit
February 9, 2013 11:04 AM
Congrats! You look fantastic!!
  33544090
February 9, 2013 11:04 AM
Awesome job!
  34514677
February 9, 2013 11:06 AM
Well done Phil. Great progress!
February 9, 2013 11:10 AM
awesome results, i had to show everyone in my house your pics! good job keep up the hard work.
  21249
February 9, 2013 12:38 PM
Thanks everyone :)
February 9, 2013 3:34 PM
That rocks babe! Great job! <3
February 10, 2013 2:33 AM
Hey, thanks for all your comments.

I have now started my blog, with the first post going into a bit more detail on how I achieved some of the results!

http://www.myfitnesspal.com/blog/phil13hirons
February 10, 2013 2:43 AM
Wow that's good. Congrats!!
  29775620
February 15, 2013 10:26 AM
Well done phil. Profile pic is looking brilliant. Keep it up Sir
February 15, 2013 10:31 AM
Wowzers ....... keep on truckin' !
  22566059
February 15, 2013 11:18 AM
Good Job thus far!

(Note, don't take this as an offence) I'm actually surprised that the starting weight was fairly low for your body shape cause that's my goal weight 180ish pounds...
Just wondering, but how tall are you?
  8223460
February 15, 2013 11:21 AM
Wow that's fantastic results! Keep up the hard work and dedication! Thanks for sharingsmile
  7740033
February 15, 2013 8:17 PM
QUOTE:

Good Job thus far!

(Note, don't take this as an offence) I'm actually surprised that the starting weight was fairly low for your body shape cause that's my goal weight 180ish pounds...
Just wondering, but how tall are you?


Hey, no offence taken :)

I am only 5'7'' so that why my body shape looks bad at 180lbs :)
February 20, 2013 4:04 AM
Great job!!!
February 20, 2013 4:14 AM
thats impressive!!
  16043291
February 20, 2013 5:34 AM
Awesome results!!
  30843504
February 20, 2013 5:39 AM
Fantastic results in just 7 weeks! Thanks for sharing and inspiring all of us.
  11005160
February 22, 2013 4:41 AM
WOW, thats excellent results in that timeframe!!!
February 22, 2013 5:19 AM
Excellent job. Way to motivate...
  17333794

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