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Before:
305 lbs |
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After:
200 lbs |
Vital Stats
Name: Brian Jones
E-Mail: jonesydog@msn.com
BodySpace: Skykingjonesydo
Before:
Weight: 305 Lbs.
Body Fat: 46%
Waist Size: 50"
Extremely high blood pressure, pulse and cholesterol and was on 4 different blood pressure meds, cholesterol meds and had to sleep with a CPAP machine at night to force air into me because of sleep apnea due to my morbid obesity.
After:
Weight: 200 Lbs. (was as low as 195, but putting on muscle mass now)
Body Fat: 19%
Waist Size: 34"
I am off all my medications and my CPAP machine. My blood pressure is very low, (normal low), as well as my pulse which used to run 100 or above even at rest, now 50-60.
How I Did It
I got started on the suggestion of my sleep apnea doctor who recommended I try Medifast.
I lost 40-50 pounds on that in the first 6 weeks, then after 2 courses of the Medifast to strip off all the fat, I started doing it on my own eating every 2-3 hours.
Sample Diet Plan
I ate high protein and only low glycemic index carbs such as broccoli, cauliflower, green leafy lettuce, brussel sprouts, brown rice, green peppers, etc. I cut out all bad carbs and everything white including milk. I don't touch anything with sugars or flour in it.
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Supplements I Used
The only supplements I take are multivitamins and whey protein after every workout and once more in the evening.
Click To Enlarge.
14 Months After The Before Picture.
Sample Training
I'm an old man, 48, so I do one body part a day.
Day 1: Arms
4-5 sets for both Bi's and Tri's with as much weight as I can do for 8-10 reps.
Day 2: Legs
Same with reps and weight.
Day 3: Chest
Day 4: Back
Day 5: Shoulders
Then take a day or 2 off to recover and start all over again. I also do 30 min. cardio at the end of each workout on either elliptical or stair master keeping my pulse at around 130-140 for 30 min.
Suggestions For Others
My suggestion for others would be to give it at least a month as that is the hardest part; try not to cheat. Then after that month when your clothes start hanging off of you, you look better in the mirror, feel better, have more energy... at that point it becomes addictive and you feel you have to get to the gym and watch what you eat.
Another big thing I have noticed is the difference in respect you get from people being a fat slob at 305 pounds vs. lean and in shape at 200.
Good luck and stick with it!
