Thought I'd just post this up, more of a reminder to myself of where I've come from, but also to share with others. I've been doing the healthy eating and gym thing for around 8 weeks now, with the BFFM program starting on week 4.

Here are some photos:

Week1 to Week 8 Portrait

Before


After



Week 1 to Week 8 Front belly shot

Before


After


Side Belly Shot:

Before


After


Week 4 (Before BFFM) & Week 8 (4 Weeks into BFFM) I'm quite proud of this one.

Before


After


The reason I look miserable in the second photo is because I'm late for work, and I'm tired and want to go back to bed

Weight loss to date: 18lbs
BF% loss to date: 6%
LBM gains: 6 lbs

I'm pretty pleased to get this far without 'falling off' or deviating too much. Its nice to be able to see some progress over the weeks in the pictures, my stomach is way smaller now than it was, even more so than the pics show, I've lost 5 inches of my middle so far which is quite a surprise, I thought it would be the last place to come off.

And your face has leaned out some too.

Keep up the FORCE. And feed off the progress.
It's already too late to turn back.

wow, good work! keep it up (:

"The reason I look miserable in the second photo is because I'm late for work, and I'm tired and want to go back to bed" lol =)

Great progress Colin! Keep up the good work!

Wow Colin, the results are very noticeable! Great job!!! Just imagine what they'll look like in another 8 weeks.

Congrats Colin! They are all very powerful pictures!

Grats Colin! Keep up the good work!

thanks for sharing colin. i remember when you started. time flies. you are doing great. keep it up!!! congrats and continue to keep us posted.

Congrats man! Keep at it!

Congrats Colin, you look great! Can you let me in on your secret or give me some tips/tricks? My husband is built like you and has gone from a bad eater, non-exerciser to eating right and exercising (mostly cardio, some weights) 45 mins/day 4 days per week for the past 6 weeks. Unfortunately he is seeing such slow results, about a 1lb. loss per week. I know that's good but Im afraid he's going to get frustrated and give up. I love the fact that he's finally into his health and want him to keep going. What is your secret to the 2+ lbs/week loss?? Thanks!

WOW and congrats are in order Colin - you are doing a superb job there! Keep up the hard work!

Sam

Thank you all very much for your kind words, it's really nice to have this feedback, and all your support/advice these last couple of months have really helped keep my mind on the job at hand!

Elicia - I follow the 'BFFM' program's advice and theories, which is basically all about kicking the metabolism into gear and really learning about body type, nutrional ratio's and working out a correct calorie deficit. Although the most important aspect is setting goals (daily, weekly, monthly and yearly), visualisation and positive thinking.

My overall routine and diet is:

Gym for 1 Hour and 30mins 5 times a week from tuesday to saturday, I rest on sunday and monday.

I eat between 5 and 6 small meals a day 3 hours a part, tapering my calories and carbs so that I have most of them in the morning and less as the evening draws on so that my evening meal is the smallest of the day.

My diet at the moment is a 40/40/20 ratio which means 40% of calories from protein, 40% from carbs (only fiberous and starchy - no simples) and 20% from good fats which for me are peanuts, olive oil and seeds. Although some days the protein and carb ratio can change to 50% protein, 30% carbs, I do this for about three or so days, and then have a larger carb day to avoid starvation mode or ketosis.

The important thing is to maximise the weight-training, and make the cardio good each session, I do HIIT some days and regular interval training other days, I always work to within 75%-80% of my heart-rate so its always a hard workout, I have a slow and stubborn metabolism so I really have to work out at the diet and regular weight/cardio, if I slack for just a couple of days the weight loss can show on the BF%.

Of course, if he hasn't already, joining Traineo is a great way to stay motivated!

Thank You!! I think you're definitely a few giant steps ahead of him in the motivation department. Unfortunately I don't think he's as serious or as into fitness as you are, plus he picks on me sometimes for being on traineo so often. But I love the site and hopefully I can get him to come around! Did you download BFFM? Is it a pain in the you-know-what to read it online?

Impressive results, Colin! Keep up the good work!

elicia- i printed up the bffm book and put it into a binder. it is much easier to read that way.

Colin,you look amazing. Im sure you must be happy that just 8 weeks can change your body for the better!! Keep it up

Elicia - I downloaded the BFFM manual and read it on the computer, I didn't find it to be too much of a problem, and I still refer to it every so often to get some idea's and tips etc. Its a very large e-book, over 300 pages plus a number of extra publications that come with the deal so you'll need a good and cost effective printer!

Thanks again to all of you for the nice comments, hopefully I can retain the focus for the next 8 weeks.

Thanks for sharing your progress Colin! Keep plugging away and keep us posted.

Great Job Colin! Keep it up!

Hey only just saw this :S

Colin, well done mate those are some great results for only 8 weeks work!

How tall are you?

Wow! I really can see the difference! Amazing amazing! Keep it up!

Colin, congratulations! Great results!

Can you please forward me to the place where I can get BFFM book?

Also, has anybody read the book "Clean Eating" by Tosca Reno? She lost over 60lb and got a lean body by eating protein and veggies.