 |
Before:
212 lbs
|
 |
After:
158 lbs
|
Vital Stats
Name: Mark Cronkhite
Email: macronkhite@yahoo.com
Height: 5'6"
Weight Before: 212lbs
Bodyfat Before: 26%
Pant Size Before: 38
Shirt Size Before: XXL
Weight After: 158lbs
Bodyfat After: 5.0%
Pant Size After: 28
Shirt Size After: M/L
Why I Got Started
I got started because I was at the beach with family and friends, when they took the digital camera out and started taking photos I realized how bad I looked and thought about how I used to look four years earlier. While thinking about these photos, I also started realizing how I had let my health go and how I was feeling more and more depressed and socially withdrawn from many of the activities that I used to do.
Now when I was at the beach, when I would go, I would not take off my shirt and was always self-conscious of my body. As from my before pictures, you can guess why. It sparked me into action and I have changed my life forever.
How I Did It
I took the knowledge that I had from competing in bodybuilding shows five years earlier and modified the diet to a livable lifestyle that comprised of moderate protein intake, low glycemic carbs, and low to moderate healthy fats. I ate every three hours and tried to consume equal amounts of food at each meal. I also drank a gallon of water per day.
I used the zigzag method of dieting in which I ate a different amount of calories each day, keeping my body from entering a preservation mode.
Click Image To Enlarge.
Mark Cronkhite.
I had one day a week that I ate whatever I wanted so not to feel that I was missing out on anything. My goal was to create a lifestyle and not a diet of my new program. In the past I was lean for a few weeks at a time, now I am lean all the time and feel much better about myself.
Once a month I would test my body fat with Lange calipers with a 9-point scale and measurements of my body. I also took pictures every so often to look at how much change had been made. Since I saw myself everyday, it would help to keep me motivated. I would then be able to set and follow goals for what I thought I could achieve in the next month. I only weighed myself once a month, using the mirror and my clothes to inform me of my progress.
| RELATED ARTICLE |
 |
Body-Fat Calipers Video Guides!
Body-fat measurement calipers are readily available today and because of technological improvements have become more accurate.
[ Click here to learn more. ] |
|
Supplements
The main supplements I took were:
I tried to keep my costs low and to use real food to make my diet work. I did however use Pure Pro Protein Bars for when I knew I was going to have a long day at the office or was on the road for extended periods.
Towards the end of my diet, I started taking NO-Explode at 4:30am before I leave to train at the gym at 5:15am. My first meal of the day is around 6:30am.
A Sample Week Of My Diet
Day 1:
Breakfast:
- 10 egg whites mixed with 1 serving of peanut butter
- 1/2 cup oatmeal
- 1/2 grapefruit
Midmorning:
Lunch:
- 1 cup whole grain rice
- 2 - 4oz chicken breasts
- 1/2 cup vegetables
Mid Afternoon:
- 1 cup fat free cottage cheese
- 1/2 cup of sliced pineapple
Dinner:
- 8 oz ultra lean Beef
- 1 med Sweet Potato
- 1 cup vegetables
Bedtime:
- 1 serving of peanut butter
Day 2:
Breakfast:
- 10 egg whites mixed with 1 serving of peanut butter
- 1/2 cup oatmeal
- 1/2 grapefruit
Midmorning:
- 1 serving of fat free yogurt
- 1 serving of mixed nuts
Lunch:
- 1 sweet potato
- 1- 6 oz can of tuna
- 1/2 cup vegetables
Mid Afternoon:
Dinner:
- 8 oz lean chicken
- 1 med Sweet Potato
- 1 cup vegetables
Bedtime:
- 1 serving of peanut butter
Day 3: (Travel Day)
Breakfast: 5:30am
- 10 egg whites mixed with 1 serving of peanut butter
- 2 slices of whole wheat toast
- 1/2 grapefruit
Midmorning:
Lunch:
- 1 Grilled chicken breast mixed with 1 cup whole grain rice
Mid Afternoon:
Dinner:
- 8 oz ultra lean ground beef mixed with mix sauce
- 2 slices of whole wheat bread
- 1 cup vegetables
Bedtime:
- 1 serving of peanut butter
Day 4:
Breakfast:
- 10 egg whites 3 yokes
- 1/2 cup oatmeal
- 1/2 grapefruit
Midmorning:
- Fat free yogurt
- 1 serving mixed nuts
Lunch:
- 1 cup whole grain rice
- 2 - 4oz chicken breasts
- 1/2 cup vegetables
Mid Afternoon:
Dinner:
- 8 oz Chicken breasts
- 2 low carb fajita shells
- Fat free sour cream
- 1/3 cup shredded low fat cheese
- 1 cup grilled vegetables
Bedtime:
- 1 serving of peanut butter
Day 5:
Breakfast:
- 10 egg whites mixed with 1 serving of peanut butter
- 1/2 cup oatmeal
- 1/2 grapefruit
Midmorning:
Lunch:
- 1 cup whole grain rice
- 2 - 4oz chicken breasts
- 1/2 cup vegetables
Mid Afternoon:
- 1 cup cottage cheese
- 1/2 cup of sliced pineapple
Dinner:
- 8 oz Ultra lean Beef
- 1 med Sweet Potato
- 1 cup vegetables
Bedtime:
- 1 serving of peanut butter
Day 6:
Breakfast:
- 10 egg whites mixed with 1 serving of peanut butter
- 1/2 cup oatmeal
- 1/2 grapefruit
Midmorning:
- 1 cup yogurt
- 1 serving of fruit
Lunch:
- 2 slices of whole grain bread
- Grilled chicken breast with Portabella Mushrooms
Mid Afternoon:
- 1 cup cottage cheese
- 1/2 cup of sliced pineapple
Dinner:
- 8 oz chicken
- 1 med sweet potato
- 1 cup vegetables
Bedtime:
- 1 serving of peanut butter
Day 7:
Eat Day - This day has many of the same meals but if I were craving something all week like pizza or a beer, I would have what I wanted for a meal or two and then follow the same meals that I ate during the week. I found that it cured my cravings and kept the weight coming off.
| RELATED ARTICLE |
 |
Cheating: Should You Do It?
Incorporate a cheat meal into your plan. Regardless of what kind of cheat day you have, it is necessary. Today I am going to share with you some ways of incorporating the cheat meal. Learn more here!
[ Click here to learn more. ] |
|
Sample Week Of Training
Day One:
Day Two:
Day Three:
Day Four:
Day Five:
Day Six & Seven:
Rest
Cardio if I was feeling like I needed something to do. Otherwise, I tried to just stay active with friends.
Suggestions For Others
I found that by writing down what I ate helped me understand that I was eating much more than I thought I was. It also made me couscous of making sure that I was eating at the right times. I also recommend setting yourself up a plan and sticking with it for at least six weeks. This includes diet. I think so many people expect results overnight, change too much, and never see what they could have achieved.
The two sayings I put on my refrigerator along with my before pictures is this:
It takes 21 days of dieting to see 1 day of results. (This makes sure that I am more patient.)
Nothing tastes better than being thin! (This is what I remember when I am losing motivation. I think of all the benefits I enjoy by staying at my ideal weight.)
Good luck! I am always willing to help others, if interested in more details about how I did this you may contact me at macronkhite@yahoo.com.
