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First, Joey Got Skinny. Then He Got Fit.

Joey had already lost a lot of weight when a breakup made him re-evaluate his goals. That's when he decided to get fit instead of just thin.

In his early 30s, Joey Fisher had already undergone a transformation. At the dawn of what would become a successful music career, Joey, who had struggled with his weight his whole life, wanted to slim down to look better for his fans. His goal was to get skinny, and he did it.

But when a breakup left Joey penniless and stranded thousands of miles from home, he almost gave up on fitness. "I fell off for three or four months," Joey remembers. "I was depressed. I couldn't drag myself to the gym after all that. Just getting out of bed every day was a huge task. That was the lowest point in my life."

One day, Joey realized he had come too far to give it all up. "I had to get real with myself," he says. "I wasn't going to let that kill me. I just did it. I forced myself through it. It was hard, but I did what I had to do, and I got back into the gym. The gym became my release from everything that I had been going through. I didn't realize until I got back in there that the gym was exactly what I needed at that point. It gave me my life back."

That was the moment when Joey's goal changed. He no longer wanted to just be skinny. He wanted to be fit and healthy.

This is Joey's story.

Before 305 lbs.
After 200 lbs.
Age: 32
Height: 5'10"
Weight: 305 lbs.
Body Fat: 35%
Age: 36
Height: 5'10"
Weight: 200 lbs.
Body Fat: 10%

When did your struggles with your weight begin?

I was always a husky kid. When I was 11 or 12, my mom put me in Weight Watchers. I became more active and started skateboarding. I lost a lot of weight. For the first time in my life, I was a skinny kid.

Why do you think you were always heavy?

My metabolism has always been slow. I pack on weight quickly and easily—I have for my entire life. I never had particularly unhealthy habits. My family ate healthy meals, and I was encouraged to stay active. For whatever reason, I always struggled with my weight.



How did that affect you as you grew older?

In my early 20s, I was a skinny, skateboarding punk-rock kid. But when I stopped skateboarding, I ate out and drank Mountain Dew every day. That's when I became fat again.

Did you ever try to get in shape?

I would go to the gym to do some weight training and a little cardio for a few weeks at a time and then just fall off. I never followed through and stuck with it.

What was your lifestyle like at that point?

I played in a band for most of my 20s. We were touring, and I was drinking a ton. It was definitely fun, but it didn't do me any favors when it came to getting my health back under control. In my late 20s, I had a breakup, and my habits worsened. It was my first real heartbreak, and I drowned myself in partying and drinking. That's when I started to realize my life didn't have purpose. I was working to support my partying. When I had that realization, I got pretty depressed and took even worse care of myself. That's when I blew up and got really big. I went from 270 pounds to 305.



What made you finally decide to make a change?

My best friend and I had an EDM group together, just as EDM was starting to take off in the United States. When we signed with a major label, I wanted to be hot. I wanted to appeal to women. I wanted to be attractive. I knew it would make our band more marketable if I were skinny, too. So my first goal was to be skinny, like I'd been when I was younger.

What did your diet look like?

After doing some research online, I decided to keep my diet as clean as possible. My interpretation of clean eating meant keeping things simple and eating whole foods. I started off every day with scrambled eggs, toast, and turkey bacon for breakfast. Then I'd have chicken, brown rice, and mixed vegetables for four meals. Before bed, I'd have a salad with chicken. That was my diet for nine months.

Was it difficult to maintain such a strict diet?

It was hard at first. But after a while, I appreciated that my diet was the same every day. It became something I didn't have to think about. I enjoy having a daily routine, and my meals are part of that routine.

How did you overcome cravings in the beginning?

I didn't have any huge problems with cravings. My one big weakness is Tostitos tortilla chips. That's where moderation came in handy. Instead of eliminating them and fighting my cravings, I made sure not to gorge myself. I stuck to smart portions. When I went grocery shopping, I'd buy a bag for the week. I had a handful or two a day.

Now, things are a little bit different for you?

Yes. After my breakup, everything changed. I went through that period of a few months where I didn't work out at all. Luckily, I didn't gain weight during that time—probably because I wasn't eating. When I got back in the gym, I had new goals. It wasn't just about being skinny anymore. It was about being the best version of myself I could possibly be.



How do your workouts reflect your new goals?

I do a lot more weight training now. I don't do much cardio anymore, except right at the end of a cutting cycle.

Day 1: Shoulders, Back, and calves
Superset
1

Military Press

4 sets of 8-12 reps
Standing Military Press Standing Military Press

Standing Side Lateral Raise

4 sets of 8-12 reps
Side Lateral Raise Side Lateral Raise

Superset
2

Dumbbell Row

4 sets of 8-12 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Single-arm cable rows

4 sets of 8-12 reps
Seated One-arm Cable Pulley Rows Seated One-arm Cable Pulley Rows

Superset
3

Face Pull

4 sets of 8-12 reps
Face Pull Face Pull

Shrug

4 sets of 12-15 reps
Barbell Shrug Barbell Shrug

4

Upright Barbell Row

4 sets of 8-12 reps
Upright Barbell Row Upright Barbell Row

5

Seated Calf Raise

4 sets of 15 reps
Seated Calf Raise Seated Calf Raise

6

Donkey Calf Raises

4 sets of 15 reps
Donkey Calf Raises Donkey Calf Raises

7

Standing Calf Raises

4 sets of 15 reps
Standing Calf Raises Standing Calf Raises


Day 2: Biceps, triceps and core
Superset
1

Standing Barbell Curl

4 sets of 8-12 reps
Barbell Curl Barbell Curl
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

Superset
2

Hammer Curls

4 sets of 8-12 reps
Hammer Curls Hammer Curls

Dip Machine

4 sets of 8-15 reps
Dip Machine Dip Machine

Superset
3

Cable Preacher Curl

4 sets of 8-12 reps
Cable Preacher Curl Cable Preacher Curl

Skullcrusher

4 sets of 8-12 reps
Lying Triceps Press Lying Triceps Press

Superset
4

Incline Dumbbell Curl

4 sets of 8-12 reps
Incline Dumbbell Curl Incline Dumbbell Curl

Seated Triceps Press

4 sets of 8-12 reps
Seated Triceps Press Seated Triceps Press

5

Lying Leg Raise

4 sets of 8-15 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

6

Scissor Kick

4 sets of 8-15 reps
Scissor Kick Scissor Kick

7

Pull-down cable side crunch

4 sets of 8-15 reps
One-Arm High-Pulley Cable Side Bends One-Arm High-Pulley Cable Side Bends


Day 3: Legs
1

Barbell Squat

4 sets of 8-10 reps
Barbell Squat Barbell Squat

2

Leg Press

4 sets of 8-12 reps
Leg Press Leg Press

3

Leg Extensions

4 sets of 12-15 reps
Leg Extensions Leg Extensions

4

Lying Leg Curl

4 sets of 12-15 reps
Lying Leg Curls Lying Leg Curls

5

Hack Squat

4 sets of 8-12 reps
Hack Squat Hack Squat


Day 4: Back, shoulders and traps
Superset
1

Lat Pulldown

4 sets of 8-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Seated Cable Rows (v-bar attachment)

4 sets of 8-12 reps
Seated Cable Rows Seated Cable Rows

Superset
2

Seated Cable Rows (wide-grip)

4 sets of 8-12 reps
Seated Cable Rows Seated Cable Rows

T-Bar Row

4 sets of 8-12 reps
T-Bar Row T-Bar Row

Superset
3

Pull-ups

4 sets of 8-15 reps
Pullups Pullups

Barbell Row

4 sets of 8-15 reps
Bent Over Barbell Row Bent Over Barbell Row

Superset
4

Face Pull

4 sets of 12-15 reps
Face Pull Face Pull

Seated Side Lateral Raise

4 sets of 12-15 reps
Seated Side Lateral Raise Seated Side Lateral Raise

5

Front Dumbbell Raise

4 sets of 12-15 reps
Front Dumbbell Raise Front Dumbbell Raise


Day 5: Chest and core
Superset
1

Flat Bench Press

4 sets of 8-10 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Flat Bench Cable Flyes

4 sets of 8-12 reps
Flat Bench Cable Flyes Flat Bench Cable Flyes

Superset
2

Incline Dumbbell Press

4 sets of 8-12 reps
Incline Dumbbell Press Incline Dumbbell Press

Cable Cross-over

4 sets of 8-12 reps
Cable Crossover Cable Crossover

Superset
3

Incline Dumbbell Flyes

4 sets of 10-12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Machine Bench Press

4 sets of 10-12 reps
Machine Bench Press Machine Bench Press

4

Butterfly (Single-arm)

4 sets of 12-15 reps
Butterfly Butterfly

5

Lying Leg Raise

4 sets of 8-15 reps
Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

6

Crunches

4 sets of 8-15 reps
Crunches Crunches

7

Pull-down cable side crunch

4 sets of 8-15 reps
One-Arm High-Pulley Cable Side Bends One-Arm High-Pulley Cable Side Bends


Has your diet changed, too?

I made friends with Jeffrey Su, the owner at First Callout Fitness. He's been writing my meal plans for a while now and is amazing with nutrition. Now that I'm a trainer, I refer a lot of my clients to him for help with their diets.

What does your diet look like now?

Meal 1

Egg whites 300 g


Oats 75 g


Blueberries 50 g


Avocado 30 g


Meal 2

Chicken breast 300 g


Jasmine rice 175 g


Spinach 2-3 handfuls


Meal 3

99% lean ground turkey 200 g


Sweet potato 200 g


Spinach 2-3 handfuls


Olive oil 10 g


Meal 4

95% lean ground beef 200 g


Avocado 40 g


Whole-grain English muffin 1


Meal 5

Fat-free Greek yogurt 200 g


Granola 30 g


Banana 100 g



How has fitness changed your life?

It's changed everything. I used to be a musician and a tattoo artist. Now I'm well on my way to making a living by continuing with my fitness goals. I currently work as a trainer at Rise Above Fitness in Huntington Beach. I'm an athlete for Nutraceutical Innovations and The Iron Union. I do fitness modeling and provide online coaching.

What are your goals now?

I just hit a plateau and haven't been growing the way I want to, so I created a new workout program that's based on dropsets to shock my muscles into growing. It's been amazing. I'm growing like crazy. I may compete for the first time this spring.