Name: Dave Kingore
Weight: 424 lbs
Blood Pressure: 185/85
Blood Pressure: 130/70
Why I Got Started
I started thinking about being 40. I realized that time was moving on, whether I changed myself or not. I didn't want to be 50 and in terrible shape.
Also I got divorced a year earlier and knew the field of potential mates would be narrowed considerably if I didn't make a change. I am now 165 pounds lighter and have a super new girlfriend. Life is good!
How I Did It
I have to say faith in God was number one. I am not a "holy roller" or anything, but did get a lot of strength and motivation from the Big Guy upstairs.
At first I just kept telling myself if I keep it up it will payoff. Also, I didn't beat myself up. If I strayed from my eating plan by going to a Chinese buffet or having ice cream, I reminded myself I was OK if I just got right back on my plan.
So, the next day after an ice cream binge I would get right back on my eating plan and not let it send me into a shame eating cycle. People aren't perfect, and it's OK to slip as long as you get back with the program.
Actually, for me it's easy that way because I am not totally depriving myself of something I want. I find that if you never eat something that you really like, in the long run you can fall off the wagon completely because you feel too deprived.
I also found great inspiration from the movie Southpaw which is about the Irish boxer Francis Barrett. He is a personal hero of mine and his tenacity and dedication has always been an example of how things should be done.
- 8 oz. Egg Whites International
I pretty much eat this way all week. I will substitute items occasionally. For example, on weekends I will have scrambled egg whites with lean ham for breakfast and roasted chicken for dinner.
Karate: I spar kickboxing twice per week, Tuesday and Thursday nights. We usually go about 8 rounds, which equals about 45 minutes of intense cardio. I train at Katzer's Bushidokan in Raytown MO.
Weight Training: I do a full body workout three times per week. All are 3 sets, 10/8/6 reps with progressive weight.
- Dumbbell Shrugs
- Military Press
- Bench Press
- Concentration Curls
- Tricep Pushdowns
- Lat Pulldown
- Barbell Deadlift
- Barbell Squats
- Calf Raise
- Oblique Crunches
I have seen my weight totals go up nicely over the last year. I am thinking about going to a split routine, but am not sure. I am going to keep my present workout (with ongoing tweaks) for the present.
I am always going for more weight, trying to inch my totals up anytime I can. I figure the only way to build beef is by moving some iron.
After losing all the weight, I really need skin reduction surgery but am not sure if I will be able to afford it. So, I am trying to bulk up with quality muscle to fill out my skin a bit better.
There is nothing I can really do about the saggy skin in areas like the stomach, so I just do the best I can and live with what I have to work with. All in all I am happy with the gains I am making.
Suggestions For Others
Basically just do something. For folks who are really overweight like I was, I would say do whatever you can. If it's walking around the block once, do that. But the key is keep doing it. Don't do it once and then stop.
Do your walk everyday. After a couple of weeks, try two blocks. Then when that's easy, go for three and so on. Pretty soon you will see results, and the more you do the more you can do. This is the best motivator I think.
When you feel like you are physically able, start doing some weight training. As we all know, that helps the fat loss. Increasing muscle mass speeds up your metabolism, as the new muscle needs calories to feed it.
As far as diet goes, just cut out one thing. If you stop at the gas station for a Snickers bar every morning on the way to work, just cut that out. Then try to remove another other bad eating habit.
If you have to have a pizza, get a thin crust cheese. This allows you your pizza, but you don't have all the calories from the thick pan crust and all the fatty meats people usually put on pizza. In other words, take baby steps!
You didn't put on the weight in one month and you won't take it off that way either. Every heavy person knows where the calories come from ... just don't try to go too dramatic too fast.
I told my doctor that I needed to lose 150-plus pounds, and he said no, you need to lose 10 pounds. Do that, and then lose another 10 pounds and so on. Rome wasn't built in a day!