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Dedication and consistency will get you where you need to go. The hard part for anyone is doing this over the long term.
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| The reason Jesse decided to change his body was because he just felt unhealthy and sick of being overweight. He was tired of it and decided to make a dramatic change. See what he did to lose 100 Lbs in just 18 months! |
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Before:
268 Lbs
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After:
168 Lbs.
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In the (before) pic I am the one on the right in the gray shirt and in the second pic (after) I am the one in the orange suit on the right. In the first pic I was 268 lbs at 5'7". In the second pic I was down to 168 lbs. I had lost 100 lbs in 18 months.
Why I Got Started
The reason I decided to change my body was because I just felt unhealthy and sick of being overweight. I was overweight all my life and I just wanted to make the change towards a healthier lifestyle. When I got started I was 268 lbs at 28% bodyfat or so. When I was finished for my show I was about 7-8% bodyfat at 168 lbs.
 
 Click To Enlarge.
From 28% Bodyfat to 7-8%.
I went from a size 44 pants to a 32 comfortably, and can squeeze into a 30 if I have to.
How I Did It
How I did it was eating right, being very aware of the amount of calories and types of food I was taking in, with a consistent cardio and workout schedule.
Supplements
Supplements I took were:
Sample Diet
 Breakfast Before Working Out:
- 2 scoops protein in a shake with creatine and glutamine.
Workout & Post Workout Meal:
- 5 egg whites
- 1 whole egg
- 1/2 cup oatmeal
- animal pak
- fish oil
- flax oil
- aminos
Next Meal:
- 2 scoops protein in a shake.
Next Meal:
- 10 oz chicken
- 1 cup broccoli
- 1 cup green beans
- 1/2 cup brown rice
- Fish oil
- Flax oil
- Aminos
Next Meal:
- Protein shake with 2 scoops of whey.
Next Meal:
- 10 oz of chicken
- 1 cup mixed salad greens
- 2 cup baby spinach leaves
- Fish oil
- Flax oil
- Aminos
Last Meal:
- 2 scoops of protein in a shake.
- ZMA
- Animal pak
As the show got closer I cut out oatmeal and rice from meals. This sample diet is from about 4 months out from my show. Before that when I was just getting started I cut out junk food.
This was my first plan of attack. After that I slowly cut out bad carbs like white breads, rice, pastas and replaced them with brown rice and oatmeal (good carbs).
I ate a lot chicken, steak and tuna, a lot veggies broccoli green beans things like that I ate some fruit and yogurt. I eventually cut out dairy completely from my diet about 8 months out from the show. Closer I got about 5-6 months I cut out sodium besides what was in the eggs I was eating which was natural sodium.
Workout Routine
You can see my workout below. I lifted 3 days on and one day off. My first am workout started around 6-6:30 am every morning and my pm workout started around 3-4 pm. It usually took me about 2-2 1/2 hrs to complete including cardio.
Also as time went on I would make cardio harder by doing intervals. I would go 85-90% for a minute then 65-75% for 2 mins. I would continue this to keep my heart rate up higher.
I would switch machines all the time to keep my body guessing and not getting use to any one machine so some days I would use the elliptical, treadmill or the cybex cross trainer. I really didn't do any bike because I never feel that good of a workout from those. I would do the treadmill on an incline.
Here Is My Workout:
Day 1:
Day 2:
Day 3:
Day 4:
Day 5:
Day 6:
Day 7
Day 8
Day 9
Suggestions For Others
Suggestions I would have for others is tell people your goals. The more people you tell the more people will ask how things are going and then you can share your small successes along the way. This will also keep you motivated to do good so you won't have to tell people you aren't reaching your goals.
 
Click To Enlarge.
Share Your Successes!
Another suggestion is to tackle the small goals before the large ones. I never once set out at the beginning trying to lose 100 lbs. I wanted to lose 15 at first and once I got there I set another small goal of 10.
When I first started I set goals small such as getting to the gym at a certain time. The more small goals you set will help raise you confidence so are able to start setting larger goals without any trouble.
Don't try to be an over achiever and set goals that are unrealistic so you are not setting yourself up for failure. Also try to drink no calorie or low calorie drinks; get the calories in your food not liquids.
Also if you must have something and you are going to cheat make sure it's moderate like a bite or spoonful just to kill the craving, not a whole serving of something.
Conclusion
In conclusion I believe it is important to set small goals. You may never know where the little things will take you. It took me 18 months to lose 100 lbs.
Patience and persistence with hard work and dedication can get you anywhere you want to be in life, whether losing weight or gaining muscle. Anything is possible, you just need to back up your goal with an action. Don't just talk about it... do it!
Click To Enlarge.
Don't Just Talk About It... Do It!
In completing my goal I had an amazing support system as well and when times were hard or even seemed like I was doomed to fail or quit, then my friends and family always had good words to keep me going.
I would foremost like to thank my mom for all the help. I love you as well. The same goes to my best friends Drew and Bri (trainer and best bodybuilder).
I would personally like to thank all of my other friends for supporting me. So all said and done at my first show I got 5th out of 6 at the OCB Battle for the Sword show in Pittsburgh, Pa on October 1st.
I plan on doing it again next year. Thanks everyone once again and good luck. If I help motivate one person out there to reach their goal that would be awesome, thank you!
You Could Be Our Next Transformation Of The Week!
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Jesse McCabe
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