Tristan Curtis Posted December 12, 2013 Share Posted December 12, 2013 Hi guys! So back in April 2013, I came to this message board for help. I was really stuck with my body composition. I was a stocky 203lb / 92kg, very active, followed a meticulous eating plan... But, I was still at 30% bodyfat and frustrated that my weight didn't move anywhere. I want to thank you guys for helping me out. I got so much amazing advice - learning that I was seriously overestimating the calories I needed, and that despite eating lots of raw veggies my vitamin/mineral intake wasn't great. I particularly want to thank the Slizzard - Josh Naterman - for suggesting I do some study in nutrition. That is exactly what I did. I found a flexbook called Fundamentals in Human Nutrition, released by Kansas State University and went through it very eagerly. After ten years of jumping from one fad diet to another, it was sooo good to finally get a good, solid grounding! The one thing I took away from the study was simple, but very powerful: get your RDAs, and nothing more. I put together a simple meal-plan that gave me the macros, vitamins and minerals I needed in as few calories as possible. I tracked everything I was doing using a great, free online food tracker called Cronometer. I started in May, and immediately began losing two pounds per week! Yesterday, at 167lb / 75kg I decided to stop eating for fat loss and start eating for muscle growth. Goodbye fasted training, hello anabolic window! The visual changes are also very cool to see, this is back when I asked for help compared to today: Still learning to smile for photos... In a store buying smaller clothes, shocked to see strange corrugations on my stomach. Now, I am following Naterman's Perfect Workout Nutrition 2013 plan. This involves eating two-thirds of my calories in a four-hour anabolic window, and the rest of the day eating raw, mineral-dense vegetables, a bit of fruit, and some lean proteins (tempeh). It has been a life-changing eight months, and I'm excited to explore what the next eight months will bring! (I'm going for beast-like strength gains.) Thanks again guys! 36 Link to comment Share on other sites More sharing options...
Jon Douglas Posted December 13, 2013 Share Posted December 13, 2013 Wow! Not a small change there! Big congrats on your hard work and on doing it intelligently Link to comment Share on other sites More sharing options...
Herrick Fang Posted December 13, 2013 Share Posted December 13, 2013 Congratulations! That was an impressive 8 months. Keep working hard! Link to comment Share on other sites More sharing options...
Keilani Gutierrez Posted December 13, 2013 Share Posted December 13, 2013 sick! hats off to you wheezer! Link to comment Share on other sites More sharing options...
Marios Roussos Posted December 13, 2013 Share Posted December 13, 2013 That's a really impressive change Wheezer. You say you did your workouts while fasted. Can you give us more details regarding your approach? I'm just interested as there has been quite a bit of controversy on this board regarding fasting. Whatever you did, it certainly seems to have worked. No one can argue with those results. Link to comment Share on other sites More sharing options...
Jennifer Rodriguez Posted December 13, 2013 Share Posted December 13, 2013 Amazing results! What an inspiration! Link to comment Share on other sites More sharing options...
Mikkel Ravn Posted December 13, 2013 Share Posted December 13, 2013 Serious change, well done Sir! Link to comment Share on other sites More sharing options...
Tristan Curtis Posted December 13, 2013 Author Share Posted December 13, 2013 You say you did your workouts while fasted. Can you give us more details regarding your approach? This was my food/exercise routine six days a week: 6:30am: wake up, light stretching6:50am: 1/2 cup mixed berries (blueberries, raspberries etc.), calcium and B12 supplement7:00am: 30min run7:45am: 30g pea protein isolate, 5g creatine monohydrate8:00am: Foundation and Handstand training9:30am: 30g pea protein isolate, 1/2 tbsp flax seed oil (for omega 3), 1/4 cup almonds, 1/2 cup raisins, 1 Brazil nut (for selenium)1:00pm: 1 cup red lentils, 1 stalk broccoli, 1 green apple, 1 cucumber, 1 cup green peas5:00pm: 100g tempeh, 1 tbsp coconut oil, 100g mixed greens, 100g green beans, 1 banana, 1 red bell pepper, 1 cup green peas 3 Link to comment Share on other sites More sharing options...
Guest Posted December 13, 2013 Share Posted December 13, 2013 Well done on your results!!! You should be very proud of yourself!!! Link to comment Share on other sites More sharing options...
Glen Eames Posted December 13, 2013 Share Posted December 13, 2013 Well done indeed! I'm feeling even more motivated so I thank you for that. Link to comment Share on other sites More sharing options...
Joseph Carbone Posted December 13, 2013 Share Posted December 13, 2013 Awesome. Definitely this will be inspiration to many other guys that are in a similar situation. Keep on, keeping on. Link to comment Share on other sites More sharing options...
Arto Ratilainen Posted December 13, 2013 Share Posted December 13, 2013 . Link to comment Share on other sites More sharing options...
Luka Kopusar Posted December 13, 2013 Share Posted December 13, 2013 good job! Link to comment Share on other sites More sharing options...
Kevin Conley Posted December 13, 2013 Share Posted December 13, 2013 How are you planning on tapering off the deficit? Great job man! Link to comment Share on other sites More sharing options...
Tristan Curtis Posted December 13, 2013 Author Share Posted December 13, 2013 Thanks for the props guys! How are you planning on tapering off the deficit? With a crapton of maltodextrin, dextrose monohydrate and pea protein isolate before, during and after each session. The functional gains from using Naterman's workout nutrition plan have been instant and amazing. This one element I've been stuck on for a long time, I've made more progress in the last three sessions than in the previous three weeks. Link to comment Share on other sites More sharing options...
Mark Collins Posted December 14, 2013 Share Posted December 14, 2013 Great work. That shows real discipline and dedication to archive what you have done. Interesting that your muscles now look bigger than when you were 92kg. You must feel great compared to when you were 92kg. Link to comment Share on other sites More sharing options...
Edward Prah Posted December 14, 2013 Share Posted December 14, 2013 Man I want to try that. I'm at 225 now. One time I was working really well for a few months and I hit 196. I was strong plus I felt so light and had abs. You've given me inspiration to get back there.edit: I read it wrong. So you came up with a diet plan yourself? Is Josh's plan for gaining muscle/strength? Link to comment Share on other sites More sharing options...
Tristan Curtis Posted December 15, 2013 Author Share Posted December 15, 2013 Interesting that your muscles now look bigger than when you were 92kg. You must feel great compared to when you were 92kg. Absolutely. I don't know how much the visual/functional changes are muscle growth vs. fat loss. I did a DEXA scan in June, and will do another one soon, so it will be great to compare lean mass. So you came up with a diet plan yourself? Is Josh's plan for gaining muscle/strength? Yes, Josh's plan is for maximum muscle gain. My diet plan focused on vitamins/minerals and 2g/lb protein. It was easy for me because I didn't mind losing some muscle mass in the process. Whether I did or not, I don't know. Link to comment Share on other sites More sharing options...
Edward Prah Posted December 15, 2013 Share Posted December 15, 2013 Oh ok. Have you felt a difference in your chin-ups or handstands? When I got to 196 lbs, my chin-ups went through the roof. Also windshield wipers were A LOT easier. Link to comment Share on other sites More sharing options...
Tristan Curtis Posted December 16, 2013 Author Share Posted December 16, 2013 Have you felt a difference in your chin-ups or handstands? Ohhhh yes. At 210lb: half a pull-up, strain though 2 chin-ups. At 170lb: 4-5 pull-ups, don't even know how many chin-ups. 1 Link to comment Share on other sites More sharing options...
Randeep Walia Posted December 16, 2013 Share Posted December 16, 2013 So are you vegetarian/vegan, or did you employ this diet for cutting bfat? Link to comment Share on other sites More sharing options...
Karl Kallio Posted December 16, 2013 Share Posted December 16, 2013 Thanks for posting the pics and details. Its nice to see the results of theory and plans Link to comment Share on other sites More sharing options...
Tristan Curtis Posted December 16, 2013 Author Share Posted December 16, 2013 So are you vegetarian/vegan? Yeah, I've eaten vegetarian for 7 years and vegan for 3 years. 2 Link to comment Share on other sites More sharing options...
Randeep Walia Posted December 17, 2013 Share Posted December 17, 2013 That's great man! I was vegan for a while. Now I'm in full-on omnivore mode while I try to rehabilitate and hit some fitness goals, but once i do I want to reintroduce the veg lifestyle. Thanks for the inspiration. Link to comment Share on other sites More sharing options...
Colin Bean Posted December 18, 2013 Share Posted December 18, 2013 Good work! What calories were you eating at before when you were overestimating and what did you drop to when you were dieting? Link to comment Share on other sites More sharing options...
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