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Body Transformation: Larry Lost 111 Pounds In 360 Days!

Larry's diet plan was so dialed that he lost four pounds per week for 12 weeks. He lost the remaining fat training for a half Ironman that he later dominated!
Name: Larry Fisher
Email: lfisher@edisonchargers.org
BodySpace: Quasimodo63

Larry Fisher Larry Fisher
AGE 39
HEIGHT
6'0"
WEIGHT
303 lbs
BODY FAT
40%
AGE 40
HEIGHT
6'0"
WEIGHT
192 lbs
BODY FAT
14.9%

Post To Fitboard
Why I Decided to Transform

On January 2, 2012, I weighed 303 pounds. My blood pressure was 174/115. My resting heart rate was in the 90s. And, I had asthma. I got winded walking up steps and got light-headed any time I exerted myself. I hadn't exercised in nearly three years and hadn't lifted weights regularly in 10. I ate whatever I wanted and drank a 12-pack of beer every day.

I was a husband and a father of four beautiful kids. I wanted to be a healthy role model and have energy to keep up with them. Honestly, it took a long time to admit, but I wanted to make sure I didn't die from a stroke or heart attack while they were still young. I was backed into a corner and had to make monumental lifestyle changes.

How I Accomplished My Goals

When I started my transformation, I was morbidly obese, so I measured progress on the scale. My primary concern at the beginning was to get the weight off as quickly as possible within reasonable limits. I started with small changes and added more over time.

The first week, I stopped drinking alcohol and cut out junk food. After the second week, I started counting calories. In the first two weeks, I lost 15 pounds due to water weight and my body being shocked with quality nutrition. I ate 2,000 calories per day and ate six small meals per day ranging from 200-400 calories, each including protein. I ate lean meats like tuna and chicken, whole wheat products, fruits and vegetables, protein bars and shakes, and low-fat dairy (like yogurt and cottage cheese). I lost about four pounds per week eating like this for 12 weeks.

I was down 60 pounds. I lost the next 40 pounds in about 12 weeks by training for a half Ironman (one-mile swim, 56-mile bike ride, and 13-mile run). I ate a little more, but because I did so much cardio, the weight fell off. I also started lifting three times per week for 30 minutes, consisting of full-body circuits. My rest periods were short and the rep range was 8-10. I knew there was muscle somewhere under my fat and I didn't want to lose any that I had.

After completing the half Ironman in July 2012, I trained and completed another half marathon in November. Training for endurance events ensured that I got all the cardio I needed. My body weight was in a healthy range for the first time in years and I focused on lifting weights. I broke my workouts into two upper and lower-body days per week.

In November, I was down to 188 pounds and still carried around a little fat. I started to gain quality muscle weight on a clean bulk diet and followed Jim Stoppani's Shortcut to Size on Bodybuilding.com. I have loose skin issues and thought gaining muscle would help in the long run.

On Jim's program, I gained muscle and weighed 205 pounds. I'm currently trying to finish cutting the rest of my stubborn body fat on my stomach. I'm lifting six days per week and perform morning high-intensity cardio for 20 minutes and low-intensity cardio for 20 minutes at night.

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Supplements that Helped Me Through the Journey
Post-workout
Diet Plan that Guided My Transformation
Meal 1: Pre-workout
Meal 2: Post-workout
Meal 3
Meal 4
Meal 6
Training Regimen that Kept Me on Track

I train six days per week and hit each body part once per week. My workouts are all less than 45 minutes. I keep rest periods to a minute to accelerate fat loss. I also throw in rest-pause sets and dropsets to stimulate muscle growth. Most sets are performed to failure. I change up my program every few weeks to keep my muscles guessing.

Day 1: Chest/Abs
Day 2: Quads
Day 3: Back
Day 4: Shoulders
Day 5: Biceps/Triceps
Day 6: Hamstrings/Calves
Day 7: Rest

What Aspect Challenged Me the Most

I was been able to make a successful lifestyle change. The diet, cardio, and lifting are second nature to me. My biggest challenge was getting others to understand my new way of life. Many of my friends miss "Party Larry" and want him back.

Over time, people around me became more accepting, but people still try to get me down to the bar for beer and wings. Unfortunately, I had to distance myself from people who don't want to accept the way I live now.

My Future Fitness Plans

I don't have any specific fitness plans for the future. I'm going to find activities and goals that I get excited about. I will continue to live a healthy lifestyle.

Suggestions for Aspiring Transformers

For aspiring transformers: If I can do it, so can you. I had dangerously high blood pressure and asthma when I started my journey and couldn't jog a mile. My first weight training session lasted 13 minutes. You can do it if you create a plan, write out small and achievable goals, and get into fitness for the long haul.

It's cool that I can wear size 33 pants and have veins sticking out of my biceps, but there are many more important things I gained. I have self-confidence, energy, and an appreciation for the small things in life. My children look to me as a role model. My 8-year-old son asks me all the time if his food is healthy or not.

Once fitness becomes part of your daily life it gets easier. I can honestly say that my first mile jog was a hell of a lot harder than my 3-mile run and 50-minute shoulder workout at 4:30 this morning. I created a habit, and so can you. A healthy transformation is worth it.

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com has been a big help. The first thing I did when I started hitting the weights hard was to buy basic supplements from the site and read featured daily articles at lunch. This helped me stay away from doughnuts in the teachers' lounge.

I jump on the forums for a few minutes before working out for motivation. My favorites are the "Post Your Pictures" forum and the "Over 35 Forum."

Larry's Top 5 Gym Tracks

  • "Eye of the Tiger" by Survivor
  • "Shook Me All Night Long" by AC/DC
  • "Back In Black" by AC/DC
  • "Welcome To The Jungle" by Guns and Roses
  • "Jail Break" by AC/DC

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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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Showing 1 - 25 of 44 Comments

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krtaylor1969

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krtaylor1969

Best quote: "It's cool that I can wear size 33 pants and have veins sticking out of my biceps, but there are many more important things I gained."

Thanks for the motivation - hope to see similar results myself.

May 2, 2013 6:08pm | report
 
joserbeingjoser

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joserbeingjoser

what are you going to do about the extra skin

May 2, 2013 7:00pm | report
 
Quasimodo63

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Quasimodo63

Either nothing or surgery. Fortunately it is only my lower stomach, but it's never going to fully fix itself.

May 2, 2013 7:14pm | report
MATTR35S

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MATTR35S

I'm trying not to let the fear of loose skin deter my efforts. I have stretch marks from gaining nearly 80 unhealthy lbs in a short time. I reached 275 lbs at my largest. I am down to 245 and encouraged by your progress and photos. Shredded with a little loose skin is far superior to obese and unhealthy. You're the man!

May 3, 2013 3:16pm | report
sxyfitmomwife

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sxyfitmomwife

Very Proud of you Qausi!! great job

May 2, 2013 7:06pm | report
 
cdmagee

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cdmagee

Fantastic work you done, really Inspired by your story. Thanks for sharing !!

May 2, 2013 7:37pm | report
 
soheil25

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soheil25

good job but more like 11-12% bf

May 2, 2013 8:04pm | report
 
DurtyBulk

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DurtyBulk

Go to his page and look at his most recent pics. This dude got shredded. He's def 7% bod pod tested. Great job Quasi.

May 2, 2013 10:35pm | report
Samsdaddy0525

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Samsdaddy0525

How about just saying good job and leaving it at that??? Instead, you made a judgment on the man and were wrong!

This is a site about inspiring and encouraging others...bottom line!

Great job Quasi! It is like looking at two totally different people.

May 3, 2013 8:13am | report
cmerc1227

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cmerc1227

awesome larry and love your top 5 tracks! you are a great motivator and inspiration brotha!

May 2, 2013 10:37pm | report
 
chumar47

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chumar47

gud work dear very inspiring

May 2, 2013 10:53pm | report
 
bjmass

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bjmass

Amazing job man!!!

I also love your taste in music!!

May 3, 2013 1:19am | report
 
NeedToFlexMore

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NeedToFlexMore

I'm proud of you Larry! Way to go!!!

May 3, 2013 4:14am | report
 
heeq

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heeq

Awesome power of will, discipline, focus..

Have to move away from friends and sometimes from family is the worst part, I think..
I've had too!

May 3, 2013 5:56am | report
 
prettyboy811

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prettyboy811

Great transformation! Keep up the hard work and dedication!

May 3, 2013 7:51am | report
 
mluch1024

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mluch1024

Great story and transformation. I am on a very similiar diet and workout plan and this has helped to validate what I'm working for.

May 3, 2013 8:09am | report
 
wmjremski

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wmjremski

Good work on the transform. I have a long way to go myself and it helps to read about other people who have had success.

May 3, 2013 9:09am | report
 
travisdyer

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travisdyer

Great job! so inspirational

May 3, 2013 9:33am | report
 
plmcute8402

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plmcute8402

AWESOME JOB!

May 3, 2013 11:38am | report
 
POrtergolf

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POrtergolf

My man Quas! Crushing it!

So glad they highlighted you Larry, your accomplishments deserve to be recognized.

May 3, 2013 12:11pm | report
 
skiper

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skiper

effort and dedication that's fine, my most sincere greeting, chapo!

May 3, 2013 12:18pm | report
 
watermage

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watermage

Very inspiring story! Keep up the good work, man. You are a role model to all here.

*Thumbs up!*

May 3, 2013 12:22pm | report
 
mmiltonp

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mmiltonp

"My 8-year-old son asks me all the time if his food is healthy or not." love this man, I have kids too and and to be a role model for them is an honor and responsibility, props to you brother!

May 3, 2013 1:32pm | report
 
Bubbleboy54

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Bubbleboy54

Larry...absolutely awesome story. I am so glad you stayed with this and are inspiring and dedicated for my benefit and of coarse many many other!!! You are the man!!! my friend.

May 3, 2013 2:01pm | report
 
Quasimodo63

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Quasimodo63

Thanks everyone for the words of support, especially the Dymatize crew: Bubbleboy, Flex, Porter, sexyfitmomma, cmerc, and dirty. I feel like we have been great friends for a long time, and I've only known you all online for 3 months

May 3, 2013 3:18pm | report
Showing 1 - 25 of 44 Comments

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