|Jun 13, 2011 10:43pm||
I’ve been on Daily Burn and various weight loss attempts on and off since 2009.
Last November I weighed 216lb (5’10"), 32% body fat. Every activity was a chore and I was doing less and less as time passed.
Yesterday, 8 months later, I weighed myself at 155lb, 16.5% body fat. A 61lbs drop, well bellow my goal when I joined Daily Burn.
I can detail how I did this, but what drove me to persevere through it after so many failures is a mystery.
My boring routine; I pretty much ate the same every day and stuck to the same workout regimen. I did not starve myself, I enjoyed the food, simple as it is, about 1600 calories a day:
Breakfast: a shake with a scoop of whey protein, 8oz non-fat milk, a few strawberries. Added banana if headed out for a workout. That kept me till noon.
Lunch: 6" Subway wheat sandwich, with veggie patty, one slice of jack cheese, spinach (instead of iceberg lettuce), all other fresh veggies, mustard, vinegar, salt & pepper. No mayo or oil. Minestrone soup when available.
Around 3-4pm, a banana and an apple.
5pm: pre-workout protein bar, Pure Protein brand
6pm: gym with a trainer or physical therapist (some old injuries, still hard work out.) 100% effort every time, to the limit. Mostly explosive cardio and moderate strength.
7pm: sometimes a protein shake if strength training
Dinner: bowl of steamed broccoli, cauliflower, baby carrot and chick peas. Seasoned with lemon, tea spoon olive oil, salt and pepper. Trader Joe’s Just Grilled Chicken strips, heated in Teflon pan.
Desert/snack: 2 Akmak crackers with a slice of skim milk swiss cheese.
Some variations: desert/snack of Fage Greek yogurt with Kashi 13g protein cereals and strawberries. Early on I’d still snack on some almonds or soy chips and other “healthy snacks”, but finally quit those. Occasionally substituted steamed veggies with a bowl of thinly cut fresh veggie salad of romaine lettuce, tomatoes, cucumber, pepper, onion mushroom and steamed corn kernels, seasoned with salt, pepper, balsamic vinegar and a tea spoon of olive oil. Organic produce as much as possible. Vitamins.
No other deserts, no candies or snacks. Occasional peanut butter toast if going out for some activity. Allowed myself one indulgence meal a week, but eventually lost interest in anything I didn’t deem healthy. 2 coffee cups a day with Splenda and low fat milk.
After getting more fit, aside from working out 5 days a week with a trainer, on the weekend I’d go on strenuous 10-18 mile hikes in the mountains.
That’s about it. I am now transitioning into weight gain via strength training.
Wardrobe: XL to S.
Misc: loved having Daily Burn and Withings for getting me started. At some point I gained the confidence to just know without making lists and tracking every detail. But these tools were great starters and initial motivators.
Final thoughts: of all things I think it was working out that made the difference. I think there is no way around working hard for getting results. My workouts never got easier, only harder; the only thing that got easier was my mental ability to cope and persevere.
I am a new man and feel like I got out of prison or something. I’m lost for words really. I sincerely hope my ramblings here help others find success.
Aug 4, 2011 4:50pm
Congratulations, as I start out – this is a great motivator for me to look at. I appreciate your ramblings and look forward to the day that I can add my own success secrets!
|Aug 9, 2011 6:18am||
Congrats on the transformation!!
|Aug 23, 2011 5:04pm||
Thank you. I added a couple of photos from before and after to my profile.
|Dec 15, 2011 3:27pm||
Congratulations! I’m glad you feel this way. exercise and a proper diet plan can certainly change your life!