ProgressPics

"Sweat now. Glow later."

Information:

Name: Zandra Svensson

Age: 24 years

Goal: Lose Fat & Build Muscle

Height: 5'5"/165cm

Before weight: 187lbs/85kg

After weight: 143lbs/65kg

ΔWeight: -44lbs/-20kg

ΔTime: 1 year 

Questions:

- What's your story?

When I was 17 I worked out for about 30 hours/ week but then I hurt my knee and I could´t walk or run. The biggest mistake was that I ate just as much as before. Then the hole rehabilitation started and I started to work out again but I could´t run, swim och bicycling. So I gain weight. Then now at my 20s my knees are getting better so now I can run and jump and that has improved my work outs. Then last year when I saw some pictures off me I felt ashamed of myself so that was when I decided that I´m gonna start loosing weight. And now I have :)

- How did you diet?

I eat everything but in a small amount. I eat candy and cookies 2 days a week. I eat 5 times/day.

- How did you exercise?

I mix cardio and weight lifting. Tabata is a fun way to work out. I use the app "NTC" nike training circuit.

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"Half way towards my goal of losing over 300 lbs!"

Information:

Name: Rob G

Age: 38 years

Goal: Lose Fat & Build Muscle

Height: 6'5"/196cm

Before weight: 650lbs/295kg

After weight: 495lbs/225kg

ΔWeight: -155lbs/-70kg

ΔTime: 3 years

Questions:

- What's your story?

My name is Rob Graulau and I am morbidly obese. I have been overweight since a child and my highest adult weight has been 650 lbs. Through the use of social media I have garnered a tremendous amount of support and encouragement to stay focused on my journey. Once I achieve my goal, I want to pay it forward by sharing my story with others battling obesity.

- How did you diet?

I have tried every diet including lap-band surgery and failed. What has helped me is gong back to the fundamentals of watching my portions and calories, eating lean protiens, lots of veggies and limiting the carbs. I also eat 6 small meals per day to keep my metabolism moving.

- How did you exercise?

I started by walking my dog 500 yards and then steadily increasing my distance over time. I also do home exercises with resistance bands. I have some knee and ankle stabllity so I have made modifications along the way.

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"Finally joined the 100 club! Lost 100.8 lbs :)"

Information:

Name: Cassie

Age: 34 years

Goal: Lose Fat

Height: 5'6"/168cm

Before weight: 250lbs/113kg

After weight: 149lbs/68kg

ΔWeight: -101lbs/-45kg

ΔTime: 2 years 9 months

Questions:

- What's your story?

At the height of my weight issues, I weighed in at 250 lbs. I had always been thin growing up, and the weight gain had been a shock to me, and I was in a bit of denial that I had gained so much. Finally, I decided that I didn't want to live this way anymore. I admitted I had food issues and slowly started to change my lifestyle. I didn't just want to lose the weight - I wanted to live a different lifestyle.

- How did you diet?

Mainly portion control. I cut out a lot of processed foods and pop. I still ate my favorite things, but in moderation. About 6 months ago, my husband and I switched to a plant-based diet (vegan) and haven't looked back!

- How did you exercise?

Walking, skiing, golfing. Recently, I started doing Zumba and Xbox Fitness.

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"The results when you switch from french fries to bacon!"

Information:

Name: Allie

Age: 26 years

Goal: Lose Fat

Height: 5'5"/165cm

Before weight: 263lbs/119kg

After weight: 189lbs/86kg

ΔWeight: -74lbs/-33kg

ΔTime: 1 year 6 months

Questions:

- What's your story?

I am a girl who's lost over 70 pounds by doing keto! I would love to share with anyone who's interested ways I can help you achieve similar goals.

- How did you diet?

I eat under 20 NET (subtract the fiber) carbohydrates per day with moderate protein. This is a high fat diet. I eat 1200-1300 Calories per day.

- How did you exercise?

I haven't exercised much. You do what you can do. I do some cardio on my stationary bike at home.

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"When my b/f left I hit the gym!"

Information:

Name: Marie

Age: 25 years

Goal: Build Muscle & Lose Fat

Height: 5'8"/173cm

Before weight: 149lbs/68kg

After weight: 139lbs/63kg

ΔWeight: -10lbs/-5kg

ΔTime: 1 month

Questions:

- What's your story?

Unfortunately my b/f ended our relationship. I felt crushed. My goal was not to look a certain way, but just to feel a little better. In control of my life, and taking steps to improve myself.

- How did you diet?

I started off with an unintentional fast- couldn't bring myself to eat, lovesick. Lost 5 pounds right off the bat. (I know it's not really healthy, I don't recommend it, but its just what happened.) Since I had to force myself to eat I thought I might as well start to choose things that where good for me to stay healthy (it was a draining experience). So lots of fruit (apples and grapes where my friend), veggies, nuts, skinny yoghurt, cheese, and wholegrain products. About 1500 cal a day. I had a cheat day one time and ordered a pizza, but it got delivered to his address by accident, and it caused some unnecessary hardship, haha. So yeah... I decided to stick with the healthy stuff at that moment! haha. Oh, but I did drink a bunch of cappucinos, with a sugary sirup (like caramel or hazelnut), as a treat. They got me through a lot!

- How did you exercise?

I started playing soccer in an all girls team to work on those calves and get out the frustration, once a week. Added some simple exercise routines at home everyday, situps, pushups, etc, started with a low number and increased it as I went along, now I try to do 200 situps and about 80 pushups a day, I need to increase it more, but I get bored easily and it gets a little tedious (sorry!) And twice a week hit the gym, do 30 minutes of cardio and about 45 minutes of weights, with intervals, but its changing every time. Squats are my frienemy, started with just the bar, im at 100 lbs for sets of 8 now.

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"We sell our dreams and our potential. To escape through that buzz"

Information:

Name: -

Age: 32 years

Goal: Build Muscle

Height: 5'9"/175cm

Before weight: 118lbs/54kg

After weight: 155lbs/70kg

ΔWeight: +37lbs/+16kg

ΔTime: 2 years 2 months

Questions:

- What's your story?

I was addicted to drugs and alcohol for over a decade. I have been sober for 3 years now. Training gives me meaning and purpose and has been a huge part in keeping me happy and sober.

- How did you diet?

I am on a strict Paleo diet. I eat wild game as much as possible. Everything else is grass fed organic.

- How did you exercise?

I am Brazilian Jiu jitsu and mma fighter first. My strength and conditioning is mainly Olympic lifting combined with wide grip training for bench press and weighted pull ups.

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"1 year transformation, things can only get better from here!"

Information:

Name: Travis

Age: 22 years

Goal: Build Muscle & Lose Fat

Height: 5'10"/178cm

Before weight: 230lbs/104kg

After weight: 179lbs/81kg

ΔWeight: -51lbs/-23kg

ΔTime: 1 year

Questions:

- What's your story?

Back when I was younger I used to be extremely short for my age. It was a hard thing to deal with at times, always got made fun of cause I was the short kid. Then I eventually started to grow, but I also started to grow out as well. I couldn't do anything about my height but me being overweight was all my fault. So I decided to prove to myself that I can do anything i set my mind to.

- How did you diet?

Tried to eat very clean. Chicken, frozen bags of veggies, and brown rice was a typical meal. Once a week I would always have fresh fish. Mornings were usually scrambled eggs with spinach and tomato. If I didn't feel like cooking I'd take a protein shake. I aimed for 180 grams of protein and around 1800 calories.

- How did you exercise?

I go to the gym 6 times a week. Saturdays were my rest day and I'd also to a cheat meal on those days. My gym isn't a very advanced gym so I had to make due with what I had. Smith Machines, dumbells and cable Machines where all I really had. I usually lifted for 1 hour 30 min followed by 30 minutes of high intensity cardio.

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"Hard work 2011-2013."

Information:

Name: Emil Östensson

Age: 24 years

Goal: Build Muscle & Lose Fat

Height: 5'3"/164cm

Before weight: 185lbs/84kg

After weight: 148lbs/67kg

ΔWeight: -37lbs/-17 kg

ΔTime: 2 years 2 months

Questions:

- What's your story?

I had enough, I could not stand any more to be "fat" and over a night I transformed to a wourkout maniac and devoted to succeed no matter of what!

- How did you diet?

I were eating clean, stayed away from sugar and kept going with a high protein intake diet, every gram of I eat were wroted and recorded

- How did you exercise?

Weight training and alot of cardio!

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"Live to your standard, not theirs."

Information:

Name: Austin Light

Age: 24 years

Goal: Build Muscle & Lose Fat

Height: 6'3"/190cm

Before weight: 250lbs/113kg

After weight: 205lbs/93kg

ΔWeight: -45lbs/-20 kg

ΔTime: 3 months

Questions:

- What's your story?

I played (american) football in high school (offensive tackle) and I did weightlifting. After high school i didn't touch a weight for about 6 years. I was never really in shape. I always had a high Body fat % even when i was lifting back then and i never ran. I told someone i would run a 5k with them after never having ran probably more than a mile and that sparked me to get into the gym. Once i was in there it just kind of took over my life. It feels good to have something to be passionate about.

- How did you diet?

I eat a LOT of chicken rice and beans and drink a lot of water (cut alcohol down to once or twice a month on non training days). Usually goes 2 scoops of protein and protein bar for breakfast, 600 calories of Chicken rice and beans for lunch then again for dinner, 2 scoops of protein after gym, and a scoop of casein before bed.

- How did you exercise?

The biggest thing is I try to do a 1 second positive and 4 second negative for 6-8 reps and 6-9 sets. I try to hit between 21 and 24 sets total on about 3-4 different lifts. I try to get in 6 days a week lifting. Abs everyday. Monday Chest /Tuesday Bicep/ Wednesday Shoulder/ Thursday Tricep/ Friday Back/ Saturday Legs If I'm stalling on a cut I'll alternate every other day running for 2 miles or so.

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"Become the strongest you."

Information:

Name: Sebastian Björup

Age: 19 years

Goal: Build Muscle & Lose Fat

Height: 5'8"/177cm

Before weight: 201lbs/91kg

After weight: 214lbs/97kg

ΔWeight: +13bs/+6 kg

ΔTime: 4 years 3 months

Questions:

- What's your story?

I started to workout when i was 13-14 years old because I was fat and small. I wanted to be big and strong. So I began with bodybuilding and did it for some years, then I found out that bodybuilding is really boring and the progress is so slow. I have always loved to lift heavy so after the bodybuilding I started to lift more like a powerlifter. I did it for a while and today I try to learn weightlifting and crossfit. My goal now is to be as strong as I can and still be athletic.

- How did you diet?

I ate clean. Lots of protein and vegetables and less carbs. Really simple.

- How did you exercise?

Just like I wrote before, I tried bodybuilding, powerlifting, crossfit and weightlifting. I believe in variation and heavy weights. Don´t be afraid to try something new, it will only make your progress better and your physique more complete.

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"Skinny to shredded!"

Information:

Name: Anton Bolmstedt

Age: 19 years

Goal: Build Muscle

Height: 6'2"/184cm

Before weight: 154lbs/70kg

After weight: 187lbs/85kg

ΔWeight: +33bs/+15 kg

ΔTime: 2 years 11 months

Questions:

- What's your story?

I bought a gym membership and started working out a couple of days a week. It went surprisingly well, so I started working out even harder. Last year I competed in classic bodybuilding (after this photo was taken), and this year I will compete in Men's physique in Globen.

- How did you diet?

I ate lots of lean protein (chicken, Quark, fish, amino acids, whey protein), and healthy fats and carbs (nuts, salmon, rice sweet potatoes ect.) Just kept it clean.

- How did you exercise?

I lifted weights almost every day, with full priority in really flexing the muscle and feeling that pump.

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"Everyday is bicep day!"

Information:

Name: Joakim

Age: 20 years

Goal: Build Muscle

Height: 6'2"/187cm

Before weight: 165lbs/75kg

After weight: 194lbs/88kg

ΔWeight: +29bs/+13 kg

ΔTime: 3 years 6 months

Questions:

- What's your story?

Started crossfit after a couple of years of bodybulding.

- How did you diet?

4000-5000 kcal a day. I start my mornings with a looot of pasta.

- How did you exercise?

Crossfit and strength all day long!

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"Watch out!"

Information:

Name: -

Age: 31 years

Goal: Lose Fat

Height: 5'5"/165cm

Before weight: 160lbs/73kg

After weight: 146lbs/66kg

ΔWeight: -14bs/-7 kg

ΔTime: 10 months

Questions:

- What's your story?

My story...my mom tells me, "your getting kind of big, and your baby fat is not coming off"...err...but "I am nursing" I would say. Fine I'll try this Herbalife you speak off. I met Crystal who tells me, "at least use the product for nutrition, it won't affect your milk supply." So I did, every now and then...I lost 6 pounds.

- How did you diet?

I kept seeing success story after success story. I wanted that! So I committed. Began taking most of my products as directed, started working out, in 2 weeks I lost 2 pounds. Josh (HL coach) asks me, are you taking all your tablets? I say no, I want them to last me longer, hahaha! He looks at me seriously and asks, "would you put 3 wheels on your car? How far would you get?" My eating was better but could improve...

- How did you exercise?

I began to take my products as directed, cleaned my diet and kicked ass in my work outs (pain is temporary)...two weeks later, I lost 6 pounds! Total down 14 pounds! I still have a ways to go but at this rate, I am unstoppable! My entire outlook on nutrition has changed. And I am brining my family along with me. One person at a time. ...to be continued

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"Maybe not seem to be much for the world, but it´s more than much for me."

Information:

Name: Caroline Johnsen

Age: 20 years

Goal: Build Muscle & Lose Fat

Height: 5'2"/159cm

Before weight: 128lbs/58kg

After weight: 137lbs/62kg

ΔWeight: +9lbs/+4 kg

ΔTime: 2 years 5 months

Questions:

- What's your story?

I´ve been a gymnast since I was 8 years old. When I quit I didn´t train so much. Then 2012 I started to studie to become a personal trainer and began to train again, my goal then was to find my "old" muscles, even if I hadn´t loose that much.. I have continued on that road and nowadays I´m stronger than ever and my goal now is to loose a little more fat. I have never liked running but nowadays I like it alot and run so often I can! My journey maybe not seem that inspiring, but for me it means alot. I´ve reach my goal. I´m stronger than ever and I´m really happy over my body today and that makes me a stronger and happier person, both on the inside and outside.

- How did you diet?

I have never use any kind of diet, I eat everything. I just eat in moderately portions. I believe that it´s about finding a balance between what you eat and how much you exercise.

- How did you exercise?

I´ve haven´t found my thing until now(except the gymnastics) so until this year I´ve tried everything in the gym. Now I run and do functional workout where you work with all your body with low weights.

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"Love life!"

Information:

Name: Liz

Age: 32 years

Goal: Build Muscle

Height: 5'9"/175cm

Before weight: 172lbs/78kg

After weight:  148lbs/67kg

ΔWeight: -24lbs/-11 kg

ΔTime: 1 year 5 months

Questions:

- What's your story?

After a healthscare i decided to do something with my life. Been bulding muscle for the last 7 months. Time fora diet to see how much has changed!

- How did you diet?

Eat clean food.

- How did you exercise?

Weightlifting and more excercise.

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"From lazy partying student to contest ready bodybuilder in 9 months."

Information:

Name: Henri Kallastu

Age: 24 years

Goal: Build Muscle & Lose Fat

Height: 5'9"/177cm

Before weight: 207lbs/94kg

After weight:  150lbs/68kg

ΔWeight: -57bs/-26 kg

ΔTime: 9 months

Questions:

- What's your story?

Well i started to go to the University and there was a lot of partying, couple of times a week. So i lost the motivation to train (I did some weightlifting before) and started to eat crappy food and didn't work out for about 6 months. Then one day in October 2012 i looked my self in the mirror and realized that i wasn't happy about the way I looked.

- How did you diet?

My diet consisted of a variety of foods, I did not follow any of the "Trend diets". I ate Chicken, Salmon, Pork, Beef, Nuts, Eggs, And alot of wholegrain carbs like: Bulgur, Coscos, Oats and so on. I ended each day with a big bowl of quark (500g) and 100g berries and 30g of oats just before i went to bed. I followed a Intermittend fasting scheduel of 16h of fasting and 8 hour eating window. So i fasted from 20:00pm to 12:00am each day.

- How did you exercise?

I did weightlifting 3 times a week with a 3-splitt of: Push, Pull and Legs. Every morning about 1h after i woke up and drank a cup of te i did a 1hour walk. Each day i had a goal of walking 10000steps what ever weather it was (NO EXCUSES!). The last couple of months i steped it up to 15000steps each day, last 2 months it was 20000steps a day, and the week before the contest i did i walked 25000steps each day (That's about 4hours of walking).

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"It's your body, take control of it!"

Information:

Name: Rickard Sevandersson

Age: 22 years

Goal: Lose Fat

Height: 6'3"/192cm

Before weight: 201lbs/91kg

After weight:  176lbs/80kg

ΔWeight: -25bs/-11 kg

ΔTime: 2 months

Questions:

- What's your story?

Started lifting weights when i stoped playing soccer and fell in love with it instantly.

- How did you diet?

Fast protein during the day with broccoli, before bed casein protein. Around 20g fat, 90-110g carbs and 220-310g protein per day.

- How did you exercise?

Before breakfast 50min on the threadmill 12 km/h. In the afternoon regular gym training with heavy weights.

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