Male Transformation Of The Week - Mark Cronkhite.

After realizing how far I had let my body decline I decided to make a life change. See how I lost 54 pounds and more than 20% body fat! Read on for the details.
Before Before:
212 lbs
After 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photos, I also started realizing how I had let my health go and how I was feeling more and more depressed and socially withdrawn from many of the activities that I used to do.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 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.

Before After
Click Image To Enlarge.
Mark Cronkhite.

I had one day per week that I ate whatever I wanted so not to feel 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.

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Supplements

The main supplements I took were:

NO-Xplode

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 4:30 a.m. before I leave to train at the gym at 5:15 a.m. My first meal of the day is around 6:30 a.m.


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:

    • Pure Protein Bar

    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.

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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:

  1. It takes 21 days of dieting to see 1 day of results. (This makes sure that I am more patient.)

  2. 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.


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