Challenge 1 Before & After

Marc · 08-24-2008

Hey guys

I finished challenge 1 today. I'm quite happy with the results, but i'm looking to do even better in C2. I had 3 weeks worth of setbacks, and reckon that made a difference momentum wise. I've learnt a lot in C1 about diet and exercise and reckon im better equipped to tackle C2 and do even better.

I started C1 on June 2 2008 and finished 24 August 2008.

I went from 109kg (240lbs) to 103.4kg (227.5lbs), thats 5.6 kg (12.3lbs) lost.
I lost 11cm around my belly and im measuring body fat this week sometime.
(Keep in mind i weighed 118kg (260lbs) in 2007, so ive lost 15kg (33lbs) over the last year!!!)

My goals were a bit higher than this, but im not too upset that i didnt exactly reach them, im happy to make sure i reach them in challenge 2. I look better, I feel better and I'm motivated to go even higher. The compliments i am receiving from friends and others is very flattering and really motivates me to go for more!

Thats all for now, starting C2 on 1 September 2008.

The before and afters are also on my profile in an album, easier to view!

http://www.bodyforlifeforum.com/forum/album.php?u=820

Wardrobe · 08-24-2008

Good work Marc! It's a pity about the setbacks, but nonetheless you've done a good job. You can see a clear difference in the photos, and there's definitely some good muscle developing there. Keep up the good work!

Rhone · 08-25-2008

Great job, Marc! The "love handles" are almost gone, and your torso is now far more muscular. It's especially noticeable in the chest and shoulders, but your abs are starting to get visible too!

It's very impressive, especially considering the set-backs. I bet you will look ripped by the end of C2.

I see you're taking one week off just like me--we're staying on the same schedule.

Marc · 08-25-2008

Thanks guys.

Rhone: Those damn love handles!!! The thorn in my side! But, im pretty sure I can shake 'em off in C2!

Thanks for the posts. Really appreciate it!

Marc · 08-25-2008

Hey guys, any tips for C2 would be most welcome!

Dulish · 08-26-2008

You're looking good Marc!!! I can see a total difference!

I'll trade you love handles for saddlebags ;-)

Chris · 08-26-2008

Whoa Marc! Nice job!

I'm not sure I'd change anything just yet. Your body just keeps improving each time I see the update. Good for you!

kellyf · 08-26-2008

Very nicely done (:

djfatneck · 08-26-2008

Good stuff!

Marc · 08-27-2008

Thanks guys! Appreciate it!

statona · 08-27-2008

Hey Marc,

Great job... tips, you don't need 'em... you know exactly what to do... and just keep coming back!

bluexj · 08-27-2008

Great job Marc. I'll be officially starting C2 on Monday the first myself. I really let myself go for 2 and a half weeks since I finished up with catastrophic results. I feel like I'm back where I started. I think most it is water weight but I hate it. Definitely get back into as soon as you can so you don't end up like I feel right now.

Marc · 08-28-2008

Thanks a lot everyone.

Just got back from BF% measurement, I am at 12.50%. I started BFL on 2 June 08 at 18.60% so I'm quite happy that the BF% came down quite a bit.

Challenge 2: 7% BF - No problem!

Rhone · 08-28-2008

Hey, that's a very doable goal for you, Marc! I did the calculations really quick--you only need to lose 14-15lbs more to get down to 7% bodyfat.

Marc · 08-28-2008

Quote:

Originally Posted by Rhone

Hey, that's a very doable goal for you, Marc! I did the calculations really quick--you only need to lose 14-15lbs more to get down to 7% bodyfat.

Sweet! was planning to lose about 15 lbs in the next challenge, if that can get me down to 7% ill be very chuffed.

How do you work that out?

Rhone · 08-28-2008

If you weigh 227.5lbs with 12.5% body fat, then that means you have:

28.4lbs of fat (227.5 * 0.125), and
199.1lbs of lean weight (227.5 - 28.4)

Now, let's say you lose 15lbs of fat while maintaining your lean weight. That would put you at 212.5lbs, with 13.4lbs of fat and 199.1lbs of lean weight.

13.4 / 212.5 = 0.063 = 6.3%

Now, I'm not saying it's likely to work out quite that neatly. As your BF% gets lower, it will probably get increasingly difficult to lose more fat without losing a little muscle along with it. But that shows how close you are to being really lean and having a six-pack to show off.

Marc · 08-28-2008

Quote:

Originally Posted by Rhone

If you weigh 227.5lbs with 12.5% body fat, then that means you have:

28.4lbs of fat (227.5 * 0.125), and
199.1lbs of lean weight (227.5 - 28.4)

Now, let's say you lose 15lbs of fat while maintaining your lean weight. That would put you at 212.5lbs, with 13.4lbs of fat and 199.1lbs of lean weight.

13.4 / 212.5 = 0.063 = 6.3%

Now, I'm not saying it's likely to work out quite that neatly. As your BF% gets lower, it will probably get increasingly difficult to lose more fat without losing a little muscle along with it. But that shows how close you are to being really lean and having a six-pack to show off.

Doh! Kind of a simple freaking calculation! My bad! Thanks!

jerzee · 09-04-2008

Nice job Marc! If you hadn't mentioned any set backs I wouldn't have known, you have made great progress.

08-24-2008	#1 (permalink)
Marc Senior Member Join Date: May 2008 Location: Free State, South Africa Posts: 277	Challenge 1 Before & After Hey guys I finished challenge 1 today. I'm quite happy with the results, but i'm looking to do even better in C2. I had 3 weeks worth of setbacks, and reckon that made a difference momentum wise. I've learnt a lot in C1 about diet and exercise and reckon im better equipped to tackle C2 and do even better. I started C1 on June 2 2008 and finished 24 August 2008. I went from 109kg (240lbs) to 103.4kg (227.5lbs), thats 5.6 kg (12.3lbs) lost. I lost 11cm around my belly and im measuring body fat this week sometime. (Keep in mind i weighed 118kg (260lbs) in 2007, so ive lost 15kg (33lbs) over the last year!!!) My goals were a bit higher than this, but im not too upset that i didnt exactly reach them, im happy to make sure i reach them in challenge 2. I look better, I feel better and I'm motivated to go even higher. The compliments i am receiving from friends and others is very flattering and really motivates me to go for more! Thats all for now, starting C2 on 1 September 2008. The before and afters are also on my profile in an album, easier to view! http://www.bodyforlifeforum.com/forum/album.php?u=820 Attached Thumbnails __________________ Height: 6"4 Goals C2: 1. To lose 14-15lbs 2. BF <or= 7% 3. Feature in Men's Health Belly Off Club article (RSA) January 2007.......118kg (260 lbs) BF 2500%!!! CHALLENGE 1: Start date: 2 June 2008 Week 1: 109kg (240 pounds) BF 18.60% Week 12:103.4kg (227.50 pounds) BF 12.50% CHALLENGE 2: Start date: 1 September 2008

08-25-2008	#4 (permalink)
Marc Senior Member Join Date: May 2008 Location: Free State, South Africa Posts: 277	Thanks guys. Rhone: Those damn love handles!!! The thorn in my side! But, im pretty sure I can shake 'em off in C2! Thanks for the posts. Really appreciate it! __________________ Height: 6"4 Goals C2: 1. To lose 14-15lbs 2. BF <or= 7% 3. Feature in Men's Health Belly Off Club article (RSA) January 2007.......118kg (260 lbs) BF 2500%!!! CHALLENGE 1: Start date: 2 June 2008 Week 1: 109kg (240 pounds) BF 18.60% Week 12:103.4kg (227.50 pounds) BF 12.50% CHALLENGE 2: Start date: 1 September 2008

08-25-2008	#5 (permalink)
Marc Senior Member Join Date: May 2008 Location: Free State, South Africa Posts: 277	Hey guys, any tips for C2 would be most welcome! __________________ Height: 6"4 Goals C2: 1. To lose 14-15lbs 2. BF <or= 7% 3. Feature in Men's Health Belly Off Club article (RSA) January 2007.......118kg (260 lbs) BF 2500%!!! CHALLENGE 1: Start date: 2 June 2008 Week 1: 109kg (240 pounds) BF 18.60% Week 12:103.4kg (227.50 pounds) BF 12.50% CHALLENGE 2: Start date: 1 September 2008

08-26-2008	#6 (permalink)
Dulish Senior Member Join Date: Jun 2008 Location: Virginia Posts: 180	You're looking good Marc!!! I can see a total difference! I'll trade you love handles for saddlebags ;-) __________________ Just call me Lo W5D1: 137 (-6) W3D1: 140.5 (-2.5) W1D2: 143 12 week Goals: Lose 20 lbs of fat Gain 5 lbs of muscle Fit into size 2 pants Regain VO2Max Regain cardio and muscular endurance (oh, and look HOT again )

08-26-2008	#7 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,938 Blog Entries: 77	Whoa Marc! Nice job! I'm not sure I'd change anything just yet. Your body just keeps improving each time I see the update. Good for you! __________________ "Half ass effort gets you half ass results." "Negative people can clear a room quicker than a fart." "You don't think your way to a new way of living. You live your way to a new way of thinking."

08-24-2008	#2 (permalink)
Wardrobe Junior Member Join Date: Jul 2008 Location: Melbourne, Australia Posts: 29 Blog Entries: 5	Good work Marc! It's a pity about the setbacks, but nonetheless you've done a good job. You can see a clear difference in the photos, and there's definitely some good muscle developing there. Keep up the good work!

08-25-2008	#3 (permalink)
Rhone Senior Member Join Date: Jun 2008 Location: Baltimore, MD Posts: 265	Great job, Marc! The "love handles" are almost gone, and your torso is now far more muscular. It's especially noticeable in the chest and shoulders, but your abs are starting to get visible too! It's very impressive, especially considering the set-backs. I bet you will look ripped by the end of C2. I see you're taking one week off just like me--we're staying on the same schedule.

08-26-2008	#8 (permalink)
kellyf Junior Member Join Date: Jul 2008 Location: London, UK Posts: 17 Blog Entries: 1	Very nicely done (:

08-26-2008	#9 (permalink)
djfatneck Junior Member Join Date: Aug 2008 Posts: 27 Blog Entries: 5	Good stuff!

08-27-2008	#10 (permalink)
Marc Senior Member Join Date: May 2008 Location: Free State, South Africa Posts: 277	Thanks guys! Appreciate it! __________________ Height: 6"4 Goals C2: 1. To lose 14-15lbs 2. BF <or= 7% 3. Feature in Men's Health Belly Off Club article (RSA) January 2007.......118kg (260 lbs) BF 2500%!!! CHALLENGE 1: Start date: 2 June 2008 Week 1: 109kg (240 pounds) BF 18.60% Week 12:103.4kg (227.50 pounds) BF 12.50% CHALLENGE 2: Start date: 1 September 2008

08-27-2008	#11 (permalink)
statona Senior Member Join Date: Feb 2008 Location: Rehoboth Beach, DE Posts: 431	Hey Marc, Great job... tips, you don't need 'em... you know exactly what to do... and just keep coming back! __________________ Andy See my 2008 transformation results Read more about me at: www.MENSHEALTH.com Read more about me at: www.IRONMAN.com April 1, 2000 - 317 pounds 03/02/08 - Day 1 Stats: 182 - 22%.. 05/24/08 - Day 84 Stats: 157.8 - 6.8% BF ... and this is my quest to inspire others!

08-27-2008	#12 (permalink)
bluexj Senior Member Join Date: May 2008 Location: South of Chicago Posts: 232 Blog Entries: 54	Great job Marc. I'll be officially starting C2 on Monday the first myself. I really let myself go for 2 and a half weeks since I finished up with catastrophic results. I feel like I'm back where I started. I think most it is water weight but I hate it. Definitely get back into as soon as you can so you don't end up like I feel right now. __________________ http://www.bodyforlifeforum.com/forum/blog.php?b=377

08-28-2008	#13 (permalink)
Marc Senior Member Join Date: May 2008 Location: Free State, South Africa Posts: 277	Thanks a lot everyone. Just got back from BF% measurement, I am at 12.50%. I started BFL on 2 June 08 at 18.60% so I'm quite happy that the BF% came down quite a bit. Challenge 2: 7% BF - No problem! __________________ Height: 6"4 Goals C2: 1. To lose 14-15lbs 2. BF <or= 7% 3. Feature in Men's Health Belly Off Club article (RSA) January 2007.......118kg (260 lbs) BF 2500%!!! CHALLENGE 1: Start date: 2 June 2008 Week 1: 109kg (240 pounds) BF 18.60% Week 12:103.4kg (227.50 pounds) BF 12.50% CHALLENGE 2: Start date: 1 September 2008

08-28-2008	#14 (permalink)
Rhone Senior Member Join Date: Jun 2008 Location: Baltimore, MD Posts: 265	Hey, that's a very doable goal for you, Marc! I did the calculations really quick--you only need to lose 14-15lbs more to get down to 7% bodyfat.

08-28-2008	#16 (permalink)
Rhone Senior Member Join Date: Jun 2008 Location: Baltimore, MD Posts: 265	If you weigh 227.5lbs with 12.5% body fat, then that means you have: 28.4lbs of fat (227.5 * 0.125), and 199.1lbs of lean weight (227.5 - 28.4) Now, let's say you lose 15lbs of fat while maintaining your lean weight. That would put you at 212.5lbs, with 13.4lbs of fat and 199.1lbs of lean weight. 13.4 / 212.5 = 0.063 = 6.3% Now, I'm not saying it's likely to work out quite that neatly. As your BF% gets lower, it will probably get increasingly difficult to lose more fat without losing a little muscle along with it. But that shows how close you are to being really lean and having a six-pack to show off.

09-04-2008	#18 (permalink)
jerzee Member Join Date: Aug 2008 Location: New Jersey Posts: 43	Nice job Marc! If you hadn't mentioned any set backs I wouldn't have known, you have made great progress.