After graduating college, Tim's desk job caused him to put on some excess weight. At the end of 2007, he decided it was time to cut down for the new year. Read on to learn how he dropped 79 pounds and 14% body fat!
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Before:
295 lbs
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After:
216 lbs
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Vital Stats
Name: Tim Hearne
BodySpace: Timmytim97
Before: February 2008
Age: 23
Height: 6'0"
Weight: 295 lbs
Body Fat: 30%
Waist: 42"
After: November 2008
Age: 24
Height: 6'0"
Weight: 216 lbs
Body Fat: 16%
Waist: 34.5"
Why I Got Started
After graduating from college in May of 2007, I started a desk job which caused my weight to slowly creep up on me. I've played football most of my life, so I've always been big (graduated at 6-foot-0 at 270 pounds) but over the course of the year, my body recomped from a stocky 270 pounds to a fat 295. I decided to come up with a plan to cut down for 2008.
  Click Image To Enlarge.
I Decided To Come Up With A
Plan To Cut Down For 2008.
How I Did It
Beginning in Janurary of 2008 I went back to hitting the weight hard with minimal cardio (10-15 minutes daily) to allow my body to build some strength and muscle back. In late February, I was back to within 10-15 pounds of my one rep max for my core lifts.
At that point I began to increase the cardio (30-60 minutes daily) while still maintaining my weightlifting workout. This allowed me to hold onto as much muscle as possible because I was still working my muscles enough that my body needed to repair them instead of using them for fuel.
 Click Image To Enlarge.
I Went Back To Hitting The Weight Hard.
My diet wasn't strict other than trying to eat 500-800 below my maintenance calorie level and having my last real meal before 7 p.m. My workouts are after dinner so even with low daily calories I still had energy for the gym because I had just eaten not too long before.
Supplements
Diet
Breakfast:
Lunch:
Dinner:
Weekends:
- No restrictions but tried to stay within calorie limits (no more than 500 above maintenance).
 Click Image To Enlarge.
Tim Hearne.
Training
Suggestions For Others
I think one mistake heavier people make when starting out is incorporating a bunch of shakes or supplements in their diet instead of solid foods. Use your built up fat stores as energy for the first few months of your weight loss journey.
Click Image To Enlarge.
Use Your Built Up Fat Stores As Energy.
You will know when it's time to start introducing other aspects into your training program. Also, you don't need to be extremely strict with yor diet, you just need to learn portion control.
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