Peter Dropped 150 Pounds And Became A New Man!

After a hard night out with his mates, Peter kicked his fast-food and excessive-drinking habits once and for all. Today, he's 150 pounds lighter and never looking back!

In what seems to be a lifetime ago now, the ideal meal for 44-year-old Peter Crawford looked like a slightly abridged version of the entire McDonald's menu: a large order of Chicken McNuggets, followed up by at least one Quarter Pounder, large fries, and yet another cheeseburger for dessert. Oh, and don't forget the beer. Lots and lots of beer.

"I would drink beers excessively, then eat junk food to try and make myself feel better while nursing a hangover," Peter remembers.

Then, three years ago, he attended a friend's funeral that ended with Peter spiraling down yet another bender. The next morning, woozy and hung over, his mental light bulb suddenly pierced the haze.

He realized he could no longer afford to keep up with this toxic lifestyle. It was time to reclaim the reins of his own health.

Amazing transformation, Peter! What went through your head when you started?

It doesn't take a dietitian to figure out that my lifestyle before my transformation was seriously unhealthy. For me, beer was as important a food group as Chinese takeout and McDonalds. I ate those foods in large portions at least 3-4 times a week—who knows, I lost count, but it was darn frequent. My McDonalds' meals were chicken nuggets, quarter-pounder cheeseburgers, fries, and of course, to make sure I watched my figure, a Diet Coke.

The cherry on top of my poor eating habits was that I did zero exercise.

When I went to a friend's funeral three years ago, I told myself I wasn't going to stay long at the wake. Well, I ended up drinking with friends most of the night—to mourn, but mostly just to drink. When I woke the next day, something had come over me. I just said, "That's it, no more drinking. I'm going to lose weight, and I'm going to get fit!"

I think I'd always wanted this. But this time, I realized that if I didn't do something about my weight and unhealthy habits, the only thing that was coming my way was death! It was a harsh but true reality. After all, I weighed 392 pounds then, and if I had carried on, I could have been over 400 pounds easily.

Many people have been in that spot. How did you get over the first block?

The first thing I did was stop drinking. I used to kid myself that it wasn't the drink but just the vicious cycle that surrounded it: drink, eat junk food, drink more, and repeat. Looking back now, it was probably both. The drinking triggered that cycle, but it certainly didn't help my waistline or health on its own.

Before 392 lbs.
After 205 lbs.
Age: 41
Height: 5'11"
Weight: 392 lbs.
Body Fat: 40+%
Age: 44
Height: 5'11"
Weight: 205 lbs.
Body Fat: 15%

Next, I focused on exercise. Nothing drastic: just walking to start with, because I was so big that I couldn't do much else without lots of joint pain. Gradually, as the weight started coming off, I increased my exercise to cycling and swimming. To be honest, the first 112 pounds came off fairly easily, so seeing this success kept my motivation high.

Once I started to see results in my body, I quickly became hooked on the gym! I can still remember seeing the first sign of some abs. That was such a pivotal moment for me. I loved it!

Weight-loss plateaus inevitably happen to everyone. What did you do to overcome stalls in your progress?

When it became much harder to lose weight, I had to get really strict about diet and ramp up the exercise. Diet was far and away the most challenging thing to stick with. Having meals prepared in advance really helped. I found that if I hadn't prepared anything, I'd ended up eating rubbish and losing track! It turns out everyone is right: Good nutrition is really crucial.

Eventually, when I got to 224 pounds, I just couldn't budge the scales, and I ended up back at 264 pounds. How'd I get past this? I started cycling. I really enjoyed my time on the bike, as cycling was a huge part of my weight-loss success.




I also kept myself going by drawing a lot of inspiration from photos. I looked back at how big I used to be and the changes I'd made month by month. When I saw the tremendous progress I'd made and knew I had done this through my own hard work and determination, it was a great tug at my heartstrings—and the right motivation to keep me from giving up.

What are some of the most important lessons you've learned from your journey?

My mindset is so different now. I'm so focused on improving my body and mind through achieving results in the gym. I just love seeing new muscles and gains. It's awesome!

I'd lost several dozen pounds on my own, and when I joined a club called Slimming World, I lost yet a few dozen more. They promote eating lots of fruits and vegetables, but not depriving yourself totally of treats. That was a great mindset and really helped me get back on track with improving my life.

My mindset is so different now. I'm so focused on improving my body and mind through achieving results in the gym.

All of it together helped drill into me that it's not just a diet change; it's a lifestyle change.

That was probably the most important lesson that I have learned from my journey. It's all about getting away from the crash diets and looking at this whole journey as changing your lifestyle. This really stuck, as I'd tried—and failed—many of the fad diets in the past because I never saw them as a long-term lifestyle change.

Plus, I never understood the virtue of patience either. I wanted results fast. Who doesn't?

Great advice! Any particular nuggets of wisdom for someone who has been inspired by your story to go on their own?

If you eat healthy and exercise, the weight will come off—eventually. Be patient. What does it matter if it takes two years? Getting away from the pressure of telling myself "I need to lose X amount of weight before some imaginary deadline" was hugely important to me.

Also remember that success is all about making small changes to your lifestyle. It's not easy, and it's going to hurt along the way, but I didn't lose all this weight and say, "Well, that's it, I'm done!" It's an unending journey.

No matter how difficult it gets, the journey is so worth it!

But no matter how difficult it gets, the journey is so worth it! My life is so different now. I'm full of energy. I love going into any shop to buy clothing that's not a size 4XL. Everything that I've learned on this journey has totally transferred not only to my body but to my entire life!

Any exciting fitness-related plans in your future?

I've started a 12-week training plan with a local bodybuilder and trainer named Max O'Connor. Competition is a blip on my radar, but I'll see what progress I make. Diet and motivational coaching is also something I would like to get into. I want to inspire others to achieve their weight loss goals.

What supplements do you take?

Throughout my journey, I have tried various supplements, but have found real progress with these.


What does your diet look like these days?

Meal 1

Eggs: 3


Egg whites: 2


Oatmeal: 50 g


Milk: 1 cup


Banana: 1 medium


Meal 2

String cheese: 1 stick


Protein shake: 1 serving


Meal 3

Tuna: 300 g


Green salad: 1-2 cups


Meal 4

Apple: 1 medium


Protein shake: 1 serving


Meal 5

Steak: 6-10 oz.


Brown rice: 1 cup


Broccoli: 1 cup


Meal 6

What training regimen kept you on track?

Day 1: Shoulders
1

Military Press

4 sets of 12 reps
Standing Military Press Standing Military Press

Superset
2

Side Lateral Raise

4 sets of 20 reps
Side Lateral Raise Side Lateral Raise

Upright Row

4 sets of 20 reps
Upright Barbell Row Upright Barbell Row

Superset
3

Seated Rear-Delt Raise

4 sets of 12 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

Front Plate Raise

4 sets of 12 reps
Front Plate Raise Front Plate Raise

4

Dumbbell Shrug

4 sets of 12 reps
Dumbbell Shrug Dumbbell Shrug

5

Cardio

30 min.
Jogging-Treadmill Jogging-Treadmill

Day 2: Arms
Superset
1

EZ-Bar Curl

4 sets of 20 reps
EZ-Bar Curl EZ-Bar Curl

Skullcrusher

4 sets of 20 reps
Lying Triceps Press Lying Triceps Press

Superset
2

Hammer Curl

4 sets of 20 reps
Hammer Curls Hammer Curls

Triceps Push-down

4 sets of 20 reps
Triceps Pushdown Triceps Pushdown

Superset
3

Machine Bicep Curl

4 sets of 12 reps
Machine Bicep Curl Machine Bicep Curl
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

4

EZ-bar reverse curl

1 set of 15 reps
Reverse Barbell Curl Reverse Barbell Curl

5

Barbell Curl

1 set of 25 reps
Barbell Curl Barbell Curl

6

Close-grip push-up

1 set of 25 reps
Pushups (Close and Wide Hand Positions) Pushups (Close and Wide Hand Positions)

Day 3: Legs
1

Leg Extension

3 sets of 20 reps
Leg Extensions Leg Extensions

2

Leg Press

5 sets of 15 reps
Leg Press Leg Press

3

Barbell Squat

5 sets of 10 reps
Barbell Squat Barbell Squat

4

Calf Raise

6 sets of 20 reps, alternating standing and seated
Standing Barbell Calf Raise Standing Barbell Calf Raise

Day 4: Chest
1
Dumbbell Bench Press Dumbbell Bench Press

2
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

3

Cable Cross-over

5 sets of 15 reps
Cable Crossover Cable Crossover

Superset
4

Seated Chest Press

4 sets of 20 reps
Leverage Chest Press Leverage Chest Press

Hammer Curl

4 sets of 20 reps
Hammer Curls Hammer Curls

5

Machine Chest Press

4 sets to failure
Machine Bench Press Machine Bench Press

6

Cardio

30 min.
Jogging-Treadmill Jogging-Treadmill

Day 5: Back
Superset
1

Bent-Over Barbell Row

4 sets of 12 reps
Bent Over Barbell Row Bent Over Barbell Row

Machine T-Bar Row

4 sets of 12 reps
Lying T-Bar Row Lying T-Bar Row

Superset
2

Wide-Grip Lat Pull-down

4 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Seated Row

4 sets of 12 reps
Seated Cable Rows Seated Cable Rows

Superset
3

Close-Grip Lat Pull-down

4 sets of 12 reps
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

Seated Row

4 sets of 12 reps
Seated Cable Rows Seated Cable Rows

4

Stiff-Legged Deadlift

5 sets of 10 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Day 6 and 7: Rest


Peter's Favorite Gym Tracks

NWA
"Straight Outta Compton"
Eminem
"Lose Yourself"
ACDC
"Back in Black"
Survivor
"Eye of the Tiger"
NWA
"Straight Outta Compton"
Eminem
"Lose Yourself"
ACDC
"Back in Black"
Survivor
"Eye of the Tiger"


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