Transformation: Cody Armstrong Shed an Incredible 104 Pounds!

Transformation: Cody Armstrong Shed an Incredible 104 Pounds!

Transformation Stats
30% + body fat
10.5% body fat

I have tracked all my weight with a dry weigh-in every Monday and tracked every day via Myfitnesspal. Also, I created my own meal plan and exercise program. I used Tiger Fitness and Marc Lobliner's YouTube channel as the major guides for my journey. I still have 3.9% to go to hit 8%.

What Was Your Life Like Before Your Transformation?

I had major marital issues due to laziness and playing video games. I was into fitness in my early 20's, which I'm 32 now and that was no longer the case. I gained a lot of weight and was very happy.

I developed sleep apnea and would be short of breath just from walking up the stairs. My back hurt often just from walking. So I created my plan and made goals and reached them.

My results drove me to continue to improve. I went from a size 42 pants to currently a size 32, which is getting loose.

My turning point was standing on the scale at the doctor's office at 275lbs. I felt sick. A few days later I was at the dining room table, which is a very nice set, and I leaned back and snapped the back off like brittle wood. I broke down in tears and said fuck it I have to do something. I have never looked back.
Cody Armstrong

What Were Your Major Struggles or Challenges?

I have been so motivated and driven nothing has stood in my way. Meal planning and exercising adherence has been easy.

What Was Your Workout and Cardio Plan During Your Transformation?

I start at 4 am Monday-Friday with core for about 20 minutes and then lifting for 40 minutes and then cardio for one hour. I started with an upper-lower 5-day split and then went to a "bro" split:
  • Monday - Chest
  • Tuesday - Back
  • Wednesday - Shoulders
  • Thursday - Legs
  • Friday - Biceps, and Triceps
  • Saturday - Just cardio. I do core and cardio each day with lifting and on Saturday.
  • Sunday is my off day
What Was Your Eating Plan During Your Transformation?

I adhere to a 6 meal a day plan and my calories fluctuated to continue my fat loss.

I do 1-1.1g of protein per pound of body weight, but when I started I went off of lean mass or else my calories would have been way too much. I stayed 40-50g of fat per day and filled the rest in with carbs.

To continue my results I fluctuated carbs and calories as my go-to variable.

  • MTS Whey
  • Chicken
  • Oatmeal
  • Peas
  • Broccoli
  • Egg Whites
  • Blueberries
  • Apples
  • Irvine Crunch Bars
  • Mission 1 Bars
  • Adams Peanut Butter
Detail Your Supplement Plan During Your Transformation

Supplements used:
Before Tiger Fitness:
  • Optimum Nutrition Protein ISO
  • GNC Mega Men Vitamins
What Were Your Major Accomplishments or Milestones?
100lbs is my biggest accomplishment and it took me 8 months and 5 days.

Detail Your 3 Biggest Mistakes

The first mistake was starting calories too low at 1,000 a day. I spoke to my wife's aunt, who is a registered dietitian. She gave me better advice to go off of. Also, an awesome competitor (Melissa) at a local GNC store woke me up to the fact I was doing more damage than
good at that calorie level.

2nd mistake was starting cardio too high, which took away from my variables. Learned this from Marc Lobliner on his YouTube channel.

Those are the only mistakes I feel I have made.

3 Biggest Things You Learned During Your Transformation?
  • How to "diet" and really making it a lifestyle.
  • How to meal plan and prep.
  • Most importantly, my own ability to be a better me. Thank you Marc Lobliner and Tiger Fitness.
Final Words of Advice for Others Looking to Make a Change?

My piece of advice is: Everyone is capable of achieving great things, just get and stay mentally tough and do it!

Thank you Tiger Fitness for helping me achieve my goals, though I still have 6-8 more pounds to complete my first goal. And I know you guys will be there for the start of my next goal, which is packing on lean mass.
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jeff gray - January 11, 2019

crazy high cardio and low calories never a good way to go, way to recognize your mistakes and correcting them, get it!

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