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    FLEXCHEF   1,922
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1,000-2,499 SparkPoints
 
 
My 6 week cut results. Sorry about the poor picture quality.

Tuesday, July 13, 2010

So for all you people who new about my 6 week cut here are the pics and final results. I had mentioned my metabolism is rather fast and my body changes rather fast because of it. If I take a break from working out my body shows it pretty fast. You will see a huge difference from the last picture I posted which was about 3 weeks prior to my cut. Prior to my cut I got back to a regular schedule in the gym and was loving it, but then I got the flu and my kids got the flu and 3 weeks went by with minimal training and horrible eating. So the before pic I posted here was a result of those 3 weeks. You will see a huge difference from me at 240 in my last picture posted with my daughter to me at 244 starting my 6 weeks cut.

My calorie range was about 2600-3200 with a goal of about 250-330 grams of protein, carbs 250-175 gram, fats 48-85 grams a day.

I will be the first to admit I was not 100% clean on my diet, I did have a b-day, fathers day, 4 of July, and a lot of other excuses I dont feel like typing but the point is I followed a few basic principles of controlling blood sugar, protein at each meal, healthier carbohydrate choices, and eating 6 meals a day with plenty of water.

In my first week alone I dropped 10lbs which doesnt mean anything but gives you an idea of how much water a body can hold. My final weight in for all your scale addicts was 227 so my final total in lost lbs was 17, I originally thought it was 14 sorry bad math.

The biggest point I wanted to make with this cut was not that I could do it but how powerful food is. I purposely didn't do one ounce of cardio, to show how much food can effect your metabolism.

Not bad for 6 weeks.
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  Member Comments About This Blog Post:

IRNGIRL 1/10/2011 6:45PM

    6 weeks...thats great! I have my first figure comp in June so I've already started eating clean and doing waaaay less cardio. Which is strange(almost guilty) for me after training for distance races.

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KELLEA927 9/13/2010 3:56PM

    Wow amazing results! What kind of stength routine did you follow?? I'm trying to focus more on weights now as well and eating clean!!

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HISARTIST 8/27/2010 11:46PM

    Thank you for showing what can be done, just with the energy you take in, and not necessarily with the energy you put out. I'm starting to see that...very little cardio, heavy weights and relatively careful eating. If I can keep this up, I can't wait to see what happens. Fat loss, muscle gain, and a nice shape...what more can we ask for??

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APMAC_D 8/5/2010 2:24PM

    Wow that's incredible WAY TO GO!!!!

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LADYBUGRUNNER 7/29/2010 4:27PM

    Dang, you look Awesome!!!!

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MICHELLE4031 7/15/2010 4:23PM

  Wow!! Ruben, great job! emoticon
Glad to hear you are human and had some moments of weakness, whereas you didn't eat clean a 100% of the time. Whew!!
I just can't get over that you didn't do any cardio at all. It makes re-evaluate my dedication to Spin Class / 4-5 days a week.
However, you are blessed with a high metabolism and can quickly get the results you desire.
Nevertheless, I am encouraged.
Again, Great Job! emoticon

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TWALKER0475 7/15/2010 11:27AM

    Amazing results in only 6 weeks!

I had the formula backwards for so many years, thinking if I just upped my cardio I could erase my food sins...it wasn't until I cleaned up my diet that I was able to lose 40 lbs!

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RACHEL_MAC 7/15/2010 10:43AM

    PHEW! Finally telling the Spark Community at large that it's ALL DIET!!!!!! When you gave me a single day's meal plan, I saw such huge differences in just a few days. Amazing work, Ruben :)

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JOYINRUNNING08 7/15/2010 10:38AM

    That's awesome. I guess it really shows what particular attention to your diet does for your body.

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DROPPINOS 7/15/2010 7:19AM

    awesome results & no cardio wow

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MR_NITRO 7/15/2010 3:49AM

  everyone thinks im nuts when I tell them I don't do cardio. if I wan't to lose fat, I adjust my diet.

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SEXYANGELINLOVE 7/15/2010 2:59AM

    WOW awesome results... I only Wish that Us women can lose as quick as you guys...

I have lost 50 lbs in 10 month and I am 28 lbs away form my goal (Dream Weight)... But I guess it will be a long 30 lbs since I am a VERY slow looser...

You are such and inspiration...

JOhanni

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STEELE15 7/15/2010 12:36AM

    Dang Ruben looking great! just inspiration to keep doing what I'm doing.

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SHAKENBAKE 7/14/2010 11:37PM

    Your amazing....I think you should share at least a day of your diet!! Oh and of course more recipes!! :)

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RUBIA_LIZ 7/14/2010 10:17PM

    Wow amigo, fantastic! You keep telling us all how to eat and this is just proof that we really, REALLY need to follow your advice to the T!! I used to have a hummingbird metabolism until the age of 40, then it turned into a turtle! So the diet is more important than ever for me. I'm with FITPRIS though, I love my cardio and am now addicted to it! Thanks for doing this and for posting the results. Va va VOOM!!!

emoticon

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KELLYFIT4U 7/14/2010 10:11PM

    Wow those are some emoticon results! Food definitely makes a huge difference and man I'm sooo jealous no cardio all though I do like jamming to my IPOD on my runs.

emoticon job! Can't wait to post some updated bikini pictures myself soon. Working on getting my birthday bloat off.

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KRISTINARAINES 7/14/2010 5:31PM

  You look awesome!!!

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MUSICLVR2675 7/14/2010 1:19PM

    Wow! Great job!! I've always maintained my small "size" through good eating habits but I'll never tone up the way I want without working out and that's what my challenge is. I'm really curious to know how you were able to get so much protein in. I have a hard time getting my ratio right. I always seem to get more carbs than protein :( I need your advice Mr. Chef!!

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FITPRIS 7/14/2010 1:15PM

    It really is all about the food! I still love my cardio though!

You look awesome!

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FIT-DESIGNDIVA 7/14/2010 11:59AM

    Awesome job Ruben! I know all of us women are jealous about the results you have gotten with out the cardio!

Food IS a powerful thing. Eating the right foods makes all the difference! Looking at your pictures should make everyone think twice about picking up that cookie! haha

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TRAINER_T 7/14/2010 11:41AM

    I just love the outcome, and I agree its in the foods. Well don't have to tell you that bc your a chef! emoticon

But I fall into the excuse category too bc of my Bday and 4th of July but I did not gain any weight, just BF! Sigh.....big sigh.....wrong food choices.

I find it interesting how men can avoid cardio, yet us women always need that for the egde. Right now I have curbed cardio and upped the ST lets see where this takes me. (btw my knees are in LOVE with me)

Also thanks for the Sweet potato advice you gave Rachel_Mac Im doing more too but creating some odd concoctions (see my blog)
emoticon for helping me so very much......

And you look emoticon my friend, no laughing here!

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MASONK 7/14/2010 10:54AM

    No cardio, WOW!

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ARMSPORTS 7/14/2010 9:21AM

    Hey, nice job with the program! Do you know what the specific body composition shifts were during this period? It is interesting to see that you were able to retain so much muscle mass on what amounts to a relatively low caloric intake for a big guy (especially considering your fast metabolism). It is a strong testament to 1) the significance of diet in promoting fat loss compared to cardio and, 2) the fact that having extra muscle really helps you to lose fat quickly provided the diet is in order.

Again, great job. I remember how hard it is to remain focused and energized with little ones around. My kids are 18 and 15 now so I can't use that excuse!

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IAMFIRMIN 7/14/2010 5:35AM

    RUBEN.. I WISH I DIDNT HAVE TO DO CARDIO..
BUT DIET ALONE DOESNT WORK FOR ME..


YOU LOOK WONDERFUL

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BNSPIRD 7/14/2010 12:55AM

    wow! thanks for sharing this! I have been and am still working on eating more and more clean.

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BIKERCHICK74 7/14/2010 12:08AM

    Great Results..But how do you eat some much protein??? WHAT do you eat???
THank YOU!!!!

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JAVALOVERTOO 7/13/2010 11:27PM

    Nice job! I need to get the food in line...

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FLEXCHEF 7/13/2010 11:19PM

    Nancy the pics are in order by weeks from the before on the 24th of May until the 9th of July. 6 weeks ended on the 5th but there was no way in he$$ I was posting a picture of me on the 5th of July, I am human.

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THEBOOKBINDER 7/13/2010 11:11PM

    Can I just say Holly Crap. WOW Awesome!

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DREMARGRL 7/13/2010 11:02PM

    Fabulous, Ruben. I've been slacking for a few months. I won't list my excuses either, but I truly know how stressful it is to have sick babies. My body doesn't feel like mine unless it's fit! So.....I about have my head ready again. That's where it always begins, right? Incredible that you did this without cardio. You've done it again! emoticon I've missed you, too, my friend. Have a good night...XO MaryAnn emoticon emoticon emoticon

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NANCYANNE55 7/13/2010 10:28PM

    Very good! I knew you'd show great results, that's a lot of the reason why I challenged you. I had another reason too, but I'll be secretive about it..... LOL!

Do you know what your total bf% down was?

I just wish you would've put dates on the pics (it's too hard to figure it out, going up and down) and flexed.......

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RAEVENSWING 7/13/2010 9:48PM

    emoticon Ruben that's amazing, especially with no cardio!
As always you are an inspiration!

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RENA1965 7/13/2010 9:42PM

    nice photos..

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NEWNARAYAN 7/13/2010 8:52PM

    niiiiiiiiiiiiiiiiice!!

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PAULAMARIEF 7/13/2010 8:48PM

    Hey you, thanks so much for sharing. I kind of knew you were doing this. I follow my Friend Feed to all your comments ;) So you know my little secret. You can still look cut without cardio! I'm not recommending it, really I'm not! But I've seen it and have been walking proof of it. Eating right is so important.

Thank you for being our Flexchef.

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TIREDOFWORKING 7/13/2010 8:46PM

    Awesome results!

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TXHRT4U 7/13/2010 8:45PM

    Ruben, your blogs have been inspiring and motivational. This one just added one more on that list. Even with everything that life hit you with during the 6 wks, your results are great! Your main point is the same point I drive in my P90X group. Some people catch on, some don't. Thx for sharing.

emoticon

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DS9KIE 7/13/2010 8:24PM

    emoticon

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GONABFIT 7/13/2010 8:15PM

    WHOA! Amazing definition!

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FITCHICK421 7/13/2010 7:35PM

  Amazing transformation. Very impressive. And imagine after adding cardio. Graet job!

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TABS17 7/13/2010 7:22PM

    The One Giant Ab in the Before shot...LOL! that's funny...amazing results superstar!!!! Now if only I could do that without any cardio...... dream on!!!

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JUSTKRISTI 7/13/2010 7:16PM

    Ruben...That is REMARKABLE! Not one ounce of cardio? Really?! AMAZING!
Thank you for sharing emoticon
You're the emoticon

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FIT_ARTIST 7/13/2010 7:11PM

    emoticon

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GOGOSHIRE 7/13/2010 7:05PM

    AWESOME. You look great!

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VALERIEFESTING 7/13/2010 6:45PM

    Great progress!
emoticon emoticon

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PINKJELLY24 7/13/2010 6:39PM

    Wow! You look amazing! I need to make a program like that for myself, I've got 6 weeks to my bday....sounds like I need to ramp it up!

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BEKAH_IS_FIT 7/13/2010 6:32PM

    Your camera caught my camera's disease. Lol!

Thanks for the pics - awesome progress!

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JREA24 7/13/2010 6:29PM

    Nice.

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TIAGAYEPFA 7/13/2010 6:23PM

    Wow, not that I'm not a big Ruben Believer already but it's very powerful to see it on YOU! Thanks for sharing! - Tia

emoticon

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FLEXCHEF 7/13/2010 6:23PM

    Yeh what about that one giant ab before shot? WOW!

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