Scale weight before: 233 pounds
Scale weight after: 201 pounds
Pant size before: 38 / 40 waist
Pant size after: 34 waist
Total weight loss: 32 pounds
The first week of July 2002, my body weight was 233 pounds. By mid October I was at 201 pounds. So, I lost about 32 pounds in 3 1/2 months and quit smoking. I am now focusing on adding muscle weight (Bodybuilding.com has really helped a lot with all the information you guys have)! Here is how I did it!
Why I Got Started?
The reason I started exercising is because I hated the way I looked and felt. I had become an unhealthy, overweight, unhappy, pack-a-day smoker and what made me even more upset was that I accepted it for years.
My wife, some friends and I planned to go on vacation and visit my family in Tahiti. I knew most of the time there would be spent in swim trunks. I was too embarrassed to take off my shirt in public or let my relatives (who I had not seen in years) see me that way, so I knew I had to do something, anything, just get moving.
So, I made the decision to get off my ass, stop smoking and start exercising. I made the decision to lose 30 pounds before our trip. I ended up losing 32 pounds and I quit smoking (cold turkey) well ... I replaced the cigarettes with sunflower seeds.
When / How long?
I don't remember the exact date I started exercising but it was about the 1st week of June 2002. By mid September (1 week before our trip) my scale weight was at 201 pounds. I had lost 32 pounds in about 3 1/2 months.
I decided to take up jogging, so I went out and bought a good, comfortable running shoe and started out very slow. I only jogged for about 10 minutes a day, 5 days per week for the first week. During the second week I started jogging for about 20 minutes a day. After the second week I started "running," no less than 20 minutes and no longer than 45 minutes per day. Every once in awhile I would mix in some sprints.
I really made changes in my eating habits. I used to consider a cup coffee and a cigarette as breakfast and something big and greasy for lunch and dinner. I never drank water; it used to be always soda. I began eating 5-to-6 small meals per day about every 2-to-3 hours. Three of the meals consisted of proteins and carbs along with some type of vegetable; I also used Myoplex shakes by EAS for the other 2-or-3 meals. I sure made up for not drinking water in the past. I drank about 2 gallons of water everyday; you really do feel a lot better when your body is properly hydrated. Keep a water bottle with you at all times. I also used Lipo 6 by Nutrex to enhance the fat burning.
Don't think that I ate perfect all the time. I would eat the unhealthy foods that I really enjoyed on the weekends as a reward for the work I did during the week, I just didn't over do it.
It's funny, the people who helped were actually the people who said "You can't do it, you're going to stay fat." I told my co-workers (who are overweight) of my plan to quit smoking and lose 30 pounds. They laughed and made fun of me because of failed attempts in the past. These people's words and attitudes fueled the fire for me and made we want to work even harder to achieve my goals. Every time I felt like giving up, I would think about what my co-workers said and that would keep me going. Also hearing positive comments such as "Are you losing weight? You look good, keep it up" from friends and family really did help a lot. I also read a lot of magazines articles, books and websites to keep me motivated. The information on Bodybuilding.com really helped in educating me on how to reach my goals.
Advice To Others?
Here are a few things that played a big part in me achieving my goals:
- Take a before picture of yourself. Then take a picture every 4 weeks or so and you will see the changes.
- Plan your meals ahead of time. I would prepare my meals the night before and use a shaker bottle to blend my Myoplex Shakes.
- Take it one day at a time. Feel good about what you achieve each and everyday.
- Don't give up! If you miss a workout or you pig out one day, accept it and try again the next day.
It took me along time and a lot of bad habits to get as fat and unhealthy as I was. With replacing those bad habits with good healthy habits, dedication and effort I was able to make my transformation, "YOU CAN TOO."
E-Mail Me At firstname.lastname@example.org!