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View Full Version : from 220 lbs. to 180 lbs.



brihead301
08-17-2009, 08:57 AM
I didn't really lose much strength. I'm really into learning MMA now, so I'm a lot more agile at this weight.

Before: 215 - 220 lbs:

http://img24.imageshack.us/img24/6397/220lbs.jpg

After: 175 - 180 lbs:

http://img34.imageshack.us/img34/924/175lbs81709.jpg

Plus, I feel better.

d0rkyd00d
08-17-2009, 09:39 AM
Can you attach them or imbed the pictures so I can see them at work? :)

brihead301
08-17-2009, 10:01 AM
I'm not sure how to do that.

Travis Bell
08-17-2009, 10:18 AM
http://img24.imageshack.us/img24/6397/220lbs.jpg

http://img34.imageshack.us/img34/924/175lbs81709.jpg

*just put url address here

BFGUITAR
08-17-2009, 10:21 AM
Looking great man!!! You can actually see your collar bones now. Have you been shaving your chest as well? haha Let that **** grow... girls like smooth chests but women like hairy chests.

Ryumexicano
08-17-2009, 11:11 AM
Damn, I have a similar build as in your first picture and I would love to get to the second picture same as you, damn it!!! Please let me know what you did :)


How long did it take you to get there?

GREAT RESULTS MAN!! Congratulations! I am sure that is just the beginning man :) :hello:

Irish Pilot
08-17-2009, 11:19 AM
Damn near the same change I went through (200 and somewhere under 30%bf to 156 and 10%bf per a bodpod) so I know more or less what you went through to get there.

ATTABOY. I would imagine your as excited as I am to start packing quality gains on the frame now eh? Congrats on your accomplishment man, fantastic change!

brihead301
08-17-2009, 11:22 AM
Thanks guys. I just cut down on the carbs during the week (I eat as many as I want during the weekends), and I eat pretty healthy too. I've been taking MMA, and that s*** is very intense cardio, which I definately think helped a lot.

Ryumexicano
08-17-2009, 11:30 AM
Thanks guys. I just cut down on the carbs during the week (I eat as many as I want during the weekends), and I eat pretty healthy too. I've been taking MMA, and that s*** is very intense cardio, which I definately think helped a lot.

Congratulations man!!

I have cut the carbs during the week too. I try to eat as healthy as I can. I want to see where I am in a few months ;)


Keep it up

brihead301
08-17-2009, 11:35 AM
The MMA is probably equally as important (if not more) then restricting the carbs. It's not just your standard "run a few miles on the treadmill" cardio - it's running, jumping rope, circuit training, sparring, wrestling, tire flipping, etc...I leave that place looking like I just jumped in a pool.

Ya, I'm kinda looking forward to gaining some quality mass again though. I'm feeling very skinny now.

Al3X
08-17-2009, 11:48 AM
Great Job!

-How long did it take for you to lose the bw/bf% ?
-Last area to see change was your "love handles" I bet. When did you think you seen drastic changes?
- I'd like to find a place that does MMA here (Heidelberg, Germany) Where are you?

brihead301
08-17-2009, 12:00 PM
I'd say maybe 6 - 8 months. Ya, my lower stomach/love handle area holds fat the most. I started seeing "drastic changes" almost immediately when I started the MMA classes. I'm talking within a week or 2 I was noticing a difference, and people were starting to say things to me like "you've been workin out?" (even though I have been for YEARS before that).

I'm from USA in philadelphia, and they have MMA places all over the place. Search the net man, I'm sure you'll find something.

ZenMonkey
08-17-2009, 12:30 PM
Awesome work man!!!! Amazing progress! You da man, bri!

Cards
08-17-2009, 12:51 PM
great job man, looks like all the hardwork paid off.

brihead301
08-17-2009, 12:55 PM
Thanks guys!!! Now I'm not sure if I want to maintain this weight so I'm in my best fighting shape, or if I should try and gain some more muscle????

Decisions decisions...

given'er
08-17-2009, 05:10 PM
Nice work. Lookin good

WBBIRL
08-17-2009, 11:06 PM
Great work! You've really leaned out.

How tall are you, judging from how you look at that weight I'd say around 5'8 or something like that?


I would try like hell to lose about 10 more and then put on 20 pounds of muscle. That alone could take an entire year but you'd be huge and very intimidating in the ring.

Sidior
08-17-2009, 11:55 PM
Nice progress man. Leaning out really brought our your traps and chest.

impalatpi66
08-18-2009, 05:22 AM
nice progress, can you post what your daily meal plan is ?

brihead301
08-18-2009, 06:27 AM
Great work! You've really leaned out.

How tall are you, judging from how you look at that weight I'd say around 5'8 or something like that?


I would try like hell to lose about 10 more and then put on 20 pounds of muscle. That alone could take an entire year but you'd be huge and very intimidating in the ring.

I'm 5'11". I think to put on another 20 lbs. of pure muscle would take me like 3 years, lol.


Nice progress man. Leaning out really brought our your traps and chest.

Thanks bud!


nice progress, can you post what your daily meal plan is ?

7:30 am: 2 scoops whey + 2 cups of milk
12:00 pm: chicken and brocolli
5:00 pm: 3 eggs and cheese
7:30 pm: protien shake w/water

I munch on random snacks during the day too like candy, soft pretzels, cookies (just random junk food).

I eat low carb during the week, and on the weekends I don't worry about it. I eat pizza, taco bell, drink beer, etc....on the weekends.

My diet could be much better....

Al3X
08-18-2009, 01:17 PM
To advance your physique from it's current stage onto a 180lbs at 10% your diet will have to change.

I would say just try to clean up one meal at a time until your eating adequate healthy food. Try to lower your sodium intake as well.

Good luck in your current progress!

d0rkyd00d
08-18-2009, 01:20 PM
Hey Bri,

very nice transformation man, you look great. Must've been a huge confidence booster for you. If you cut the junk out, no doubt you'd be ripped as ****.

brihead301
08-18-2009, 01:47 PM
I can't seem to cut the junk out though. I like it too damn much, lol. Thanks again though guys...

Oh, and thanks Travis for embedding the pics for me!

mattburns
08-18-2009, 02:46 PM
Really impressive change Bri.

Well done mate.

LuNa
08-18-2009, 07:02 PM
This really motivates me to keep going with my cut! Great results!

brihead301
08-18-2009, 08:23 PM
Thanks ya'll!! I spent 3 years bulking up and gaining strength before I decided to shed the fat off. That was important.

Had I not bulked quite as dirty, I'd probably have more muscle right now. I pretty much ate like s*** all the time for years while I was gaining the weight and building strength. But looking big and jacked is not my main concern, so I'm happy with how I look now and the fact that I was able to maintain most of my strength.

WBBIRL
08-18-2009, 08:45 PM
It wouldn't take you three years....

Think about what you said when the poster asked you about how long it took you to cut. You told him that you had to step the **** up and do work (abridged version). That's what you have to do now if you want to gain that 20 pounds of muscle.

Train with the intensity in the weight room that you do when you condition for MMA. Look into the DC method of lifting.

If you put forth the effort that your obviously capable of then the only one stoping you is yourself.

SK123
08-19-2009, 02:22 AM
I guess u went thru' lot of mental challenge everyday...paid off...

brihead301
08-19-2009, 06:57 AM
It wouldn't take you three years....

Think about what you said when the poster asked you about how long it took you to cut. You told him that you had to step the **** up and do work (abridged version). That's what you have to do now if you want to gain that 20 pounds of muscle.

Train with the intensity in the weight room that you do when you condition for MMA. Look into the DC method of lifting.

If you put forth the effort that your obviously capable of then the only one stoping you is yourself.

I have always trained at 100% in the wight room. In fact, I'd say that I put more into lifting then the MMA. Although I do train VERY HARD for both. As for the 20 lbs. in 3 years.....Well, MAYBE if my diet was SPOT ON, than I'd be able to gain 8 - 10 lbs. in a year. I've been training for 3 years already, so I'm way past the point of newbie gains.

I don't mean to start an argument, I'm just trying to be realistic with my gaining potential. IMHO it's a s***load easier to lose fat then it is to gain muscle.

Now, if I was able to give 100% effort to my DIET I'd be a monster. That's the hardest part IMO.


I guess u went thru' lot of mental challenge everyday...paid off...

Nah not really. I love lifting!!! In the first picture I had already been seriously lifting for 3 years. I had a squat of 325 x 5, deadlift of 420, bench 260, etc....I was kinda strong. Losing the weight wasn't really that hard because I already was in the habit of lifting 3 days a week PLUS I already had a decent amount of muscle under the fat. Simply adding cardio and cleaning up my diet was all it took.

Al19067
08-27-2009, 06:37 AM
I'd say maybe 6 - 8 months. Ya, my lower stomach/love handle area holds fat the most. I started seeing "drastic changes" almost immediately when I started the MMA classes. I'm talking within a week or 2 I was noticing a difference, and people were starting to say things to me like "you've been workin out?" (even though I have been for YEARS before that).

I'm from USA in philadelphia, and they have MMA places all over the place. Search the net man, I'm sure you'll find something.

That's funny you from philly I'm right around that area too I use to do mma. At Daddis traing center off of broad street, you ever herd of it?

brihead301
08-27-2009, 12:07 PM
I think I did hear of that place before. I'm in NE philly though. I'm looking to start training at a place called Rocco's soon, because they have a great gym + classes (MMA, boxing, jujitsu, kickboxing, etc..) all in one.

Brian C
08-27-2009, 12:49 PM
I think I did hear of that place before. I'm in NE philly though. I'm looking to start training at a place called Rocco's soon, because they have a great gym + classes (MMA, boxing, jujitsu, kickboxing, etc..) all in one.

Ive been to Rocco's quite a lot. Great place. I (unfortunately) work out mostly at Worlds Gym on the Blvd. Also at Iron Sports Gym is Del County maybe twice a week. Your progress is very impressivr Bri.

Brian C
08-27-2009, 12:50 PM
That's funny you from philly I'm right around that area too I use to do mma. At Daddis traing center off of broad street, you ever herd of it?

Another great place. I trained there for about 3 months back when I used to fight.

impalatpi66
08-27-2009, 09:58 PM
what did you do for your stomach area, a lot of abs work outs?

brihead301
08-28-2009, 07:23 AM
Ya Bri, I'm looking forward to checkin out Rocco's. It's very close to my house. Plus the fact that they have a gym + it's an MMA school all in one for $100/month total is awesome!!


what did you do for your stomach area, a lot of abs work outs?

I do a lot of stuff that hits my abs. Basically every compound lift I do hits the core - OH press, squats (front squats especially), deadlifts, pullups/chinups, etc....

I also do 2 - 3 sets of some direct ab work at the end of my squat and deadlift days. I do weighted decline situps, dragon flags, hanging leg raises, etc....

In my MMA class they have us do a ton of pushups and bodyweight exercises too. We also do a lot of "6 minute ab" type routines.....

Really it just comes down to training your whole body and having low bf%.

Here's the latest pic:

http://img216.imageshack.us/img216/9799/176lbs82609.jpg

DLgain09
09-04-2009, 09:21 AM
Great job keep up the hard work

Adrian101
09-04-2009, 10:44 AM
how tall are you brihead?

brihead301
09-04-2009, 12:21 PM
Thanks guys.

I'm about 5'10" or 5'11"

Jasneil
09-04-2009, 12:23 PM
Lookin Good Brihead :O