Sameer Sontakey Shed 65 Pounds To Gain His Self-Confidence Back!

Throughout middle school and high school, Sameer was never happy with his physique. So at the end of college, he decided it was time to change. Read on to learn how he shed 65 pounds right here!


Vital Stats

Name: Sameer Sontakey
Email:
sontakey@gmail.com
BodySpace:
sontakey

Before:
Age:
21
Height:
5'6"
Weight:
220 lbs
Body Fat: 25%
Waist: 44"

After:
Age:
23
Height:
5'6"
Weight:
155 lbs
Body Fat: 10.3%
Waist: 33.5"


Why I Got Started

Ever since middle school I was generally unhappy with how I appeared. I became a cynical and angry person with low confidence, self-esteem and perceived self-worth. By my last year in college, I decided I wanted to make a change.

By My Last Year In College, I Decided That I Wanted To Make A Change.
Enlarge Click Image To Enlarge.
By My Last Year In College, I Decided
That I Wanted To Make A Change.


How I Did It

I decided during my last year in college I wanted to do something about my appearance. It definitely helped to have friends with similar goals.

We would go as a group to the college gym and work out at least 4 times per week at midnight. Being consistent about working out and dieting helped me see a massive difference within a single month.

I was able to lose 20 pounds in the first month! After seeing these results, I became even more motivated. People would notice my transformation and compliment me on it and that helped a lot as well.

Being Consistent About Working Out And Dieting Helped Me See A Massive Difference Within A Single Month.
Enlarge Click Image To Enlarge.
Being Consistent About Working Out And Dieting
Helped Me See A Massive Difference Within A Single Month.


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Diet

I made sure to cut my bad eating habits I had been accustomed to. I gave up on eating large and greasy meals and even gave up drinking soda of any kind and replaced it with lots of water.

Most days I would eat a lot of salad with low fat dressing and a healthy sandwich. This alone helped me lose 20 pounds within my first month.


Training

At the time, I did not properly split my routine into body parts. I basically did these exercises (based on what I felt like doing) at least 4 times per week:

Full Body: 4 Times Per Week


Suggestions For Others

Be patient and persistent! You cannot expect results overnight. Also, make sure you weigh yourself at the same time of day to see a more accurate weight change. If it helps, take before and after pictures as well.

Be Patient And Persistent!
Enlarge Click Image To Enlarge.
Be Patient And Persistent!