WEIGHT 267 lbs
BODY FAT 25%
WEIGHT 208 lbs
BODY FAT 8%
As I walked past a mirror on December 28, 2010, I stopped and looked closely at myself. I was disgusted. I let myself go and didn't even recognize myself. I was in pretty good shape for a good part of my adult life, but after dealing with alcoholism and going through rehab twice I started eating a lot. I left one addiction for another.
For more than two years I packed on 50-plus pounds. I wanted to change my mind, body, and life. I went to the gym and started to get my life back in order.
I accomplished my goals because I made them a priority. I put my diet, exercise program, and motivation before all other activities. I strived to be healthier.
I firmly believe you can't just step gently into this type of program; you must jump in with both feet. I was my biggest critic and made sure I didn't settle no matter what. I was determined to accomplish a goal and move on to bigger goals. I was 110 percent committed.
I followed a standard bodybuilding style diet for 12 weeks from December 2010 to April 2011 (40 percent protein, 40 percent carbs, and 10 percent fat). I ate every 2 1/2-3 hours and targeted 1800-2000 calories per day. I made sure to hit my macros and the rest took care of itself. I had no cheat meals during this diet for 12 weeks.
I'm currently a diehard intermittent faster. I eat all of my calories in a 4-6 hour window at the end of each day. Like my previous bodybuilding style diet, I aim to hit my macros every day and the rest takes care of itself.
I do have an occasional cheat meal, but it's not a cheat day. This diet takes a ton of discipline and totally debunks conventional nutritional wisdom, but it works for me.
- Avoid simple carbs
- Avoid trans fats
- Egg whites
- Greek yogurt
- Cottage cheese
- Lean beef
- Lean pork
- Sweet potato
- Whole grain cereal
- Almond milk
- Natural peanut butter
- Protein powder
I do cardio every day between for 45-60 minutes without my heart rate getting above 135-140 BPM.
The hardest part was finding ways to keep motivated through plateaus. I had to play mind games with myself. The best way for me to work through any doubt was to look for a guy in the gym that I wanted to look like and train like him. After all, he looks the way he does for a reason.
I'm thinking about doing a show in the spring, but I'm not sure if it will be bodybuilding or physique.
- Do it for yourself. When it becomes about someone or something else, you lose focus of what's important.
- Diet is key. It doesn't need to be perfect, but it has to be 80 percent perfect.
- Keep switching your regimen. The body is smart and it will adapt.
- Plan. Winging it won't get it done.
- Measure out your food. Most people under estimate what they consume and over estimate what they burn.
The forums are full of great knowledge. The site offers everything you need for supplements and the articles are inspiring and motivational.
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