Body Transformation: A Veteran's Battleground

Elmer struggled to adjust after he left the Army. The military structure he needed was gone. He replaced it with weightlifting and made a remarkable transformation!
Name: Elmer Welling
Email: elmerwelling@yahoo.com
BodySpace: elmerwelling

Elmer Welling Elmer Welling
AGE 42
HEIGHT
5'9.5"
WEIGHT
230 lbs
BODY FAT
35.4%
WAIST
46"
AGE 42
HEIGHT
5'9.5"
WEIGHT
191 lbs
BODY FAT
17.4%
WAIST
37"

Why I Got Started

After completing my service with the Army in October of 2004 (One tour to Iraq April 2003 to April 2004) I hopped from job to job aimlessly and only hit the gym occasionally, never accomplishing anything.

The loss of the camaraderie, discipline, and lifestyle took its toll on me emotionally. I avoided my emotions by consuming large quantities of food (the worse it was for me the more I ate). Alcohol and drugs became occasional but devastating binges. At times I would spend an entire week straight in bed.

In December of 2009 I was hospitalized and diagnosed with a major depressive disorder. In April of 2010 I was placed on a disability pension (not working for the first time in my life made the depression worse). Having no emotional support from my family (except an occasional telephone conversation with my brother) I continued to wander aimlessly through life.

In late October 2010 a switch clicked in my head, bringing my passion for working out back and on November 1st 2011 I began to record my journey back to health and wellness (physically and mentally). My return to the gym has saved my life.

Military structure worked for Elmer, but once he retired, it became hard to adjust. Fresh dedication to fitness revived his life.

How I Did It

My first 2 months were focused on dropping fat. I walked to the gym to burn extra calories and performed cardio before and after my workout. Monday was weigh-in day. I had (and still have) a dry-erase board in the bathroom.

I set goals and recorded my weight as well as the measurements of my neck, chest, belly (at the navel), arms, thigh and calf. Tracking my progress allowed me to adjust my cardio and/or my strength training as needed. Seeing the gains I was making and achieving weekly goals motivated me to keep going.

The second two months I continued to walk to the gym but only performed one cardio session prior to the workout.

My diet was/is the strictest it had ever been in my life. I measured every portion of food that went in my body and I ate at regular intervals.

I also used a nutrition app on my phone to record calories in and out as well as total protein, carbs and fat. I have dropped 9" from my belly while maintaining the size on my arms, legs, calves and chest.

Supplements

Pre Workout, Post Workout & Before Bed

Diet

Meal 1: Pre Workout
Meal 2: Post Workout
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7

Training

Day 1: Chest/Abs/Back
Day 2: Shoulders/Traps/Calves
Day 3: Rest
Day 4: Arms/Abs
Day 5: Legs
Day 6: Rest
Day 7: Repeat Day 1

Suggestions For Others

The keys to my success to this point have been:

  • Setting goals in writing and recording the progress at regular intervals. Adjusting my diet and routine to achieve those goals.
  • The use of a smart phone app to count calories, carbs, fat and protein (I recommend MyFitnessPal). This helped me stay on track when forced to break routine and eat at a restaurant or attend a function.
  • Walking to and from the gym. Walking not only burned extra calories, but also provided a nice warm-up and furnished time to clear my head (not to mention I saved on all that expensive gas).

Dropping nearly 40lbs I feel great physically and mentally. I look forward to working out and hitting those goals. Get Lean, Get Big, Get Healthy!

Please remember, depression is a serious illness that can lead to overeating, alcoholism or drug abuse. Just because you don't see a physical injury or illness it does not mean someone is not hurt mentally. If a friend or family member is suffering from depression do not turn your back on them. When they are at their worst, they need you the most.

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Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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heavydutydadup

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heavydutydadup

great job man, you look awesome!!!

Apr 19, 2012 5:59pm | report
 
huddv5

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huddv5

well done buddy, admire your strength of mind.

Apr 20, 2012 3:04am | report
 
danjh2705

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danjh2705

You have shown that courage is not just for the battlefield. Well done man, keep it up!

Apr 20, 2012 5:43am | report
 
shanytc

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shanytc

Good stuff ! Congrats buddy!!!!

Apr 20, 2012 10:51am | report
 
MLizmore

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MLizmore

Holy ****! Great transformation!!!

Apr 20, 2012 12:55pm | report
 
bookmanu

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bookmanu

Congrats on your transformation. Keep it up!

Apr 20, 2012 5:08pm | report
 
ssg23

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ssg23

This guy is speaking completely what I am currently going through. I'm glad he found that the gym brought back the discipline and stability for him; its doing the very same for me. Excellent!

May 16, 2012 11:29pm | report
 
A_Grooms

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A_Grooms

Good stuff man, and thank you for your sacrifices made to our country

May 19, 2012 6:59am | report
 
Jim Davis

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Jim Davis

Congrats brother vet! Well done!

May 22, 2012 1:59pm | report
 
bdw062590

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bdw062590

You are admirable for not only your service but your dedication to yourself. What an amazing transformation physically, mentally and emotionally.

Great job.

Jan 15, 2014 8:36am | report
 
Showing 1 - 10 of 10 Comments

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