Printable Page
Did you know?
Yigit hopes to motivate others with this emotional and tough transformation.
|
 |
| After being bullied for so long in school and not enjoying life I decided it was time for a change. Now after loosing almost 100 pounds I am a new person. Check it out! |
 |
Before:
255-60 lbs
BF: 33-40%
Waist: 46"
|
 |
After:
172 lbs
BF: 14.7%
Waist: 33"
|
Vital Stats
Name: Yigit Yilmaz
Email: admin@jewelconstruction.com
Age: 18
Location: Virginia
Pounds Lost: 88 lbs.
Why I Got Started
The main reason behind my weight loss was the opposite sex. I just wanted to be able to attract more girls. I had the funny personality but the body just made most girls put on a disgusted face. After all, I DID have a disgusting body. Most of the guys that had hot girlfriends were the athletes, so it just made sense to change my body.
 Click Image To Enlarge.
It Just Made Sense.
People act and treat you a whole different way when you have a better body. It's so much easier to attract the opposite sex and to get whatever you want. After 6 months, I started to care less and less about getting girls.
Don't get me wrong, I still care, but it's not my top priority now. People come and go. Your body and family will always be with you. Girls are just icing on the cake, you can live without them.
Click Image To Enlarge.
Your Body & Family Will Always Be With You.
If getting chicks was the only reason for my weight loss I would have failed miserably. The other reason was my family and health. When I went back home (Turkey), I disappointed my whole family. Everybody was lean and it was so embarrassing walking down the street because people just stare at you.
Click Image To Enlarge.
My Mother & I.
My grandmother started crying and telling me that I was going to have a heart attack and just die one day. This hurt me very deeply. I'll never forget her tears and the way she was worrying about me.
 Health:
In 10th grade, it took me 18 minutes to do the mile. I couldn't do one correct pushup/pullup, I broke 3 chairs, and tore 2 pants. The stairway to C-Hall was the stairway to hell. I was fat and morbidly obese.
Click Image To Enlarge.
I Was Fat & Morbidly Obese.
This was a scary thought, but somehow I wasn't scared. After all, I saw fat people all the time.
Self Esteem:
I can't tell you guys, how hard it is finding 46" pants, or a XXL shirt that is not a parachute. Shopping was made for skinny people, and all the magazines showed it. Everything I put on was so uncomfortable and it looked so bad.
Click Image To Enlarge.
Everything I Put On Was So Uncomfortable.
I couldn't wear what I wanted to wear, and I would get frustrated. I would take it out on myself and family. I was a pretty confident guy unless it came to 2 things; girls and exercise. When I heard those two things, my heart would pump like it was on Ephedra and my palms would get sweaty. It got really hot in the room. You get the idea.
My self-esteem is very high now. I lost a lot of pounds through hard work and dedication. If I can lose 100 pounds I can do anything. Most people sit on their butts and whine about why their new diet isn't working, or why their new ab-crunch machine didn't give the 8-pack they've been waiting to get. I go out and kick *ss.
Click Image To Enlarge.
My Self Esteem Is Very High Now.
How I Did It
The first step was when a neighbor gave me an elliptical machine, because he didn't "use it anymore." Weird thing is... it was brand-new. I got the message and got to work, I would do 30 minutes of cardio everyday. A few weeks later it broke down. My parents saw my dedication and decided to buy me a stationary bike. That also broke down in a few weeks.
This weight-loss thing was becoming too expensive, so I joined Gold's Gym in Alexandria, Virginia. At this point my life had changed. The staff was very helpful and understanding.
I lost 35 pounds in 3 months. When I went back to school, some of my friends didn't recognize me. I was showered with compliments and it really motivated me. I was on top of the world, and nobody could bring me down.
Click Image To Enlarge.
Nobody Could Bring Me Down.
At first, I cut back all the junk food/fast food, then I ate anything that was homemade. This was obviously a huge change and I lost weight but then I hit a plateau. I started cutting back on butter/bread/fatty meats/pretzels. I changed my workouts and I did some extra cardio. Then I hit another plateau. I didn't know what was going on.
I was eating pretty healthy, or I thought I was, and I wasn't losing weight. This is when I went on the Internet to search for answers. At first I was a big member of menshealth.com but then I switched to Bodybuilding.com a few months later. There is just way more information on this site. After all, weight loss is science.
Click Image To Enlarge.
Weight Loss Is Science.
To be successful in losing weight or gaining muscle you have to change your lifestyle. Let's face it, you will do things you haven't done before. Like, chugging a protein shake or reading the Nutrition Facts. This is why most people fail. They buy into all these magical diets that doesn't make them lose any weight and they become disappointed.
This crucial cycle repeats and repeats itself, finally the person just gives up. If you care about yourself, your family, and your friends, you will change the way you eat. This will have a positive effect on them. They will see you succeed and they will succeed with you.
Click Image To Enlarge.
If You Care, You'll Change.
Supplments
Sample Diet
My diet has changed greatly over the course due to the many plateaus. The diet below is what I eat now because it's better than what I was doing 6 months ago. Workout days, I eat around 2,300 calories and on cardio/off days, I eat 2,000. I eat every 2-3 hours. The better/cleaner you eat the better/faster results you will get. Diet IS the magic bullet.
Click Image To Enlarge.
Diet Is The Magic Bullet.
- Breakfast: oatmeal with whey mixed in or 2 servings of Fiber One with milk & whey or Go Lean Crunch with fat free milk. ~350-400 calories
.
- Meal: 150-200 calories of lean meat/fish and a piece of fruit. ~300 calories;
or peanut butter sandwich ~350 calories. (Yes, natural peanut butter and whole wheat bread... I had to throw that in for the people in the Nutrition Forum).
- Lunch/Pre-workout: oatmeal with whey or 2 small bananas (or apples) & protein shake. ~400 cals.
* I try to eat at least 1,000-1,100 cals before 2pm or I just stuff myself with food.
- Meal/Post Workout: protein shake and 2 small bananas (or apples) or any complex carbs. ~400 cals
- Meal: lean meats/veggies or almonds/peanuts and protein shake. ~350-400 cals.
- Bedtime: 2 servings of fat free (low sodium also) cottage cheese with blueberries/fruits and fish oil or nuts ~250 cals. I sometimes use fat free yogurt instead of cottage cheese, it's a great substitute.
- Drinks: water, green tea, diet tea and diet coke.
Some Suggestions:
I have a suggestion for all the people that are cutting; eat your fruits/veggies, drink your milk and please eat your whole wheat bread. There is nothing wrong with fruits.
I plan all my meals after my breakfast and pack my food to work. It takes about 20-25 minutes a day to organize and prepare all the food, but it's worth it.
Cheating:
| RELATED ARTICLE |
|
Cheating: Should You Do It?
Incorporate a cheat meal into your plan. Regardless of what kind of cheat day you have, it is necessary. Today I am going to share with you some ways of incorporating the cheat meal.
|
|
Cheats, a very big topic these days, is something I don't do anymore. Not until I am done and where I want to be in about 6-8 weeks, after that I am all up for it.
If you're going too refeed, I say do it at your maintenance level. Don't go overboard. If you're 7-10%, go ahead and cheat away. It's always fun; big lean dudes eat a dozen KK (Krispy Kreme) donuts and close the local all-you-can-eats.
With that said, I really don't have cheat "meals" because that would throw my whole day off. I don't sacrifice a whole day of training and dieting for a piece of cake. Some people can afford it and do it, but I choose not to.
Training
I want to emphasize something to people. It's not how much you WEIGH; it's the BODY FAT that matters. That's why scales aren't so reliable. It might be water/muscle that you gained a few days ago; don't sweat it... actually go ahead!
Click Image To Enlarge.
It's Not The Weight.
It's The Body Fat.
I also want to point out that you don't need to do cardio for more than 30 minutes (high intensity) or 45 minutes (low intensity). You'll just be burning muscle. Nobody wants to be a skinny-fat person.
This is my training routine right now (I do change it every few weeks). I lift for 50-70 minutes and my goal is to get down to 12-13% body fat. At this point then I will do a clean bulk until January 2006.
Day 1: Legs.
Day 2: Shoulders/Traps.
Day 3: Back/Biceps/Abs/Forearms.
Day 4: Chest/Triceps.
Click Image To Enlarge.
Ball Presses.
Day 5: Cardio.
- Stair Climber
- Bike
- Elliptical
- Treadmill
I do 45 minutes total.
Day 6: Rest/Cardio.
- Stair Climber
- Bike
- Elliptical
- Treadmill
45 minutes total
Day 7: Rest/Cardio.
- Stair Climber
- Bike
- Elliptical
- Treadmill
45 minutes Total
*I try to add in 20-45 minutes of cardio during Day 1-4.
On my cardio days, I go for at least 45 minutes.
Suggestions
The longer you wait, the longer you will remain fat/skinny. Go in the gym and change that. There is no reason why you shouldn't be in the best shape of your life. You will be able to enjoy life more, and you only get one chance at that.
Lifting weights should be a hobby and not your whole life, unless you're going to be a professional bodybuilder. Make sure to do other things with your life.
Click Image To Enlarge.
The Best Shape Of My Life.
- There are no shortcuts. I'm sorry, but if there were, everyone would be walking with an 8-pack and 19" arms
.
- Dieting is the key. You ARE what you eat. Think about it, healthy eaters = healthy; unhealthy eaters = fat/out of shape.
- You will hit plateaus. You will fail. You will have no energy. You will have a bad workout. You'll be in a crappy mood for few days. This is a test of your dedication. How hard do you want to work for your body? It's been said before, but if you give up, you will fall with the rest of them.
- Make your exercises fun. Nobody wants to go in a gym and train like a zombie. You will have no motivation or energy to do anything. Change it up, challenge yourself. Burn out. Workout with a friend. Keep your rest times 30-60 seconds for most exercises.
- Supplements: make sure to get whey/fish oil/multivitamin no matter what. Others are extra and they will provide no results if your diet/training is bad.
- Keep a positive attitude. This training/dieting already puts a toll to your body, make sure you always look at the bright side of things. You made a decision to change your body and lifestyle.
Click Image To Enlarge.
Keep A Positive Attitude!
Conclusion
Congratulations. You'll look better in 6 months than the guy who bullied you in 6th grade.
Click Image To Enlarge.
Congratulations!
I hope I have motivated someone today that will change their lives and motivate someone else. If you have any questions/comments, you can send a message to me on the boards: username is 'Adam444.'
You Could Be Our Next Transformation Of The Week!
Male Transformation Of The Week.
No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
|
Female Transformation Of The Week.
Through with giving excuses, these ladies have given themselves the bodies they always wanted!
|
Yigit Yilmaz
admin@jewelconstruction.com Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review  Back To Male Transformation Of The Week's Main Page
Back To The Articles Main Page.
Related Articles
Is Your Training The Pitts? Gain The Edge With Brad Pitt's Transformation Workout!
Transformation Of The Week - Mike Kijanski.
Male Transformation Of The Week - Holger Plaetschke.
|
|
