Andrew Cut An Amazing 60 Pounds To Take Control Of His Health For Good!

Andrew went from a 'round' little kid to a severely overweight adult. After a wake-up call about his overall health, Andrew decided it was time for a change. Find out how Andrew cut an amazing 60 pounds!

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Vital Stats
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Name: Andrew Ruebensaal

Email: andrewruebensaal@live.com

Andrew Ruebensaal Andrew Ruebensaal

Before:

Age:
17
Height:
5'8"
Weight:
240 lbs
Body Fat:
38%
Waist:
40"
Thighs:
28"

After:

Age:
22
Height:
5'9"
Weight:
180 lbs
Body Fat:
7.5%
Waist:
32"
Thighs:
24"

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Why I Got Started
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I was obese from age 7-17 and it affected my social interactions, relationships with women (non existent because I was a heifer), ability to play sports and my confidence. Being ridiculed for having bigger boobs than most girls your age gets to you after awhile; it was time for a change.

Additionally, diabetes, cardiovascular disease, and a number of diet induced diseases were common in my family. One day I "woke up" and realized if I wanted to live past 60 and see any grandchildren, I had to make some drastic lifestyle changes.

I had To Make Some Drastic Lifestyle Changes I had To Make Some Drastic Lifestyle Changes
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I Had To Make Some Drastic Lifestyle Changes.

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How I Did It
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Despite my round and heavy frame, I worked out for football and baseball since the age of 14. The weight room was very familiar, but portion control wasn't. At the time my family owned an ice cream shop, which wasn't much help either. My brother was in great shape and mentioned Bodybuilding.com for diet/exercise advice. That in combination with my own research gave me the knowledge to cut calories, understand the source of carbohydrates, protein, fat and begin my transformation.

After 1 year of diet and exercise, I was down to 190 pounds and about 18% body fat. Shortly thereafter I shipped off to college and met beer. My weight went back up to 210 pounds and I became disgusted when I let my hard work go to waste.

That is when I changed my course of study to Human Nutrition with a concentration in Dietetics. This gave me a wealth of knowledge and helped me understand the affects different foods have on the body. Now my weight floats around 178-182 pounds and has for the past 9 months.

My Weight Floats Around 178-182 Pounds And Has For The Past 9 Months
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My Weight Floats Around 178-182 Pounds And Has For The Past 9 Months.

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Supplements
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Note: Supplement dosages and schedule listed below in Diet section.

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Diet
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Meal 1:

Meal 2:

Meal 3:

Meal 4: Post Workout

Meal 5:

Meal 6:

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Training
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TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Day 1: Chest/Biceps

Day 2: Cardio/Abs

Day 3: Back/Legs

Day 4: Cardio

  • Racquetball: 60-90 mins

Day 5: Shoulders/Triceps

Day 6: Cardio/Abs

Day 7: Rest

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Suggestions For Others
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Do not weigh yourself daily. Body composition changes often when weight training/cutting fat and the scale may not adequately measure your success. Have a certified trainer use calipers (measuring at least 5 points) to determine body fat and progress.

Do not view your eating patterns as a "diet," it needs to become a lifestyle. The word "diet" has a negative connotation and often means temporary. If you wish to maintain your physique, you need to adopt healthy eating habits for life.

Enjoy things that aren't particularly healthy/lean in moderation. We are all human and need to enjoy life's simple pleasures every so often, reward yourself for your hard work.

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