In late June of 2018, I reached a pivotal point in my life. I was getting married in a month, I was trying to build a side hustle, I was trying to accel in my day job.
Everything was moving. It was moving in the right direction too! Everything except for my health.
I had ballooned to over 260 lbs. I had been smoking cigarettes more than I ever had. And I had just started the phase out of my keto diet of 1.5 years and eating very unhealthy.
Knowing I was headed in the wrong direction with my health, I decided it was time to make a change.
So I did some Googling and I found an amazing online coach. I applied for his services. He accepted me. And I was all in…
Armed now with a source of legit knowledge and a fire burning to be better, my journey began.
I am in Month 9 of my journey right now, and below I will give you a few dates in my timeline. I made progress just about every month, but not a lot changed in terms of the approach.
I found consistency to be the key in the whole process. And I found that having a game plan, executing, gathering data points and making small tweaks was much more effective and less stressful than constantly testing new things month after month.
My Journey Timeline
Month 1 – August 2018
I weighed in at a whopping 263.8 lbs to begin my program. My body fat percentage was estimated at 35%.
I knew the challenge would be great, but I was up for it.
I bought some new strength training shoes, reviewed my new nutrition plan and had to learn how to do the exercises in my workout.
Armed with new knowledge and motivation, I began the journey.
P: 220 g (training and rest days)
C: 160 g; 90 g (Training;Rest Day)
F: 75 g; 85 g (Training; Rest Day)
4 day, push/pull, Upper-Lower Split
Month 4: November 2018
My starting weight for the month is 249.1 Lbs. 14 lbs in 3 months? I’ll take it! 😊
I was finally in a rythm. Eating well was becoming natural. Strength training becoming addicting. And I was losing inches and lbs!
I even had the experience of having to adjust my workouts and eating while on a business trip back in September and continued to make progress.
This month started well, but it was not without its challenges. It was my last month with my trainer, so it was kind of bittersweet. However, he did a great job of preparing me to do this on my own. And I am forever grateful for that.
My workouts were hindered towards the middle of the month due to a lower back strain. It was painful to say the least. But thanks to a ton of icy hot, rest, and mobility work I was able to overcome. (Also, just as a side note I only ate my rest day macros due to the lack of exercise during this recovery period).
Aside from the injury, it was also the month of Thanksgiving. We went on a road trip for the holiday to Fayetteville, Arkansas to visit family.
Boy was the food good. I ate what I wanted and made sure to get some hotel workouts in. And guess what? I didn’t spontaneously combust.
The moral of the story? Life happens, you don’t have to be perfect. Just be patient and consistent. Don’t take health and fitness lightly, but don’t let it stop you from living.
P: 210 g (training and rest days)
C: 150 g; 85 g (Training;Rest Day)
F: 70 g; 80 g (Training; Rest Day)
4 days/week; met-con & strength training on alternate days
Month 9 – May 2019
Okay. So here we are today. My weight? 223.4 lbs! A weight loss of 40.4 lbs total since August!
I am only 8 lbs away from my goal weight and I have no plans of slowing down.
Health and fitness is now a priority. It’s an addiction. It’s something I need to do for me and my family. So I may not be searching a massive scale change but I am going to continue trying to cut body fat and maintain healthy levels – while getting stronger.
My bad habits have turned good. My new habits make me feel alive again. I have confidence I haven’t had in years.
Are the sacrifices worth it? Absolutely.
I actually believe that in my unhealthy state I sacrificed more. How so? Because I sacrificed a longer life for eating that comfort food or passing on the gym for a Netflix binge.
I am not and never will be perfect. But I have been relentlessly consistent and dedicated.
This change is more than just a change on the scale. It’s more than a journey. It’s a lifestyle. It’s a mindset. And it translates to everyday life such as work, family time, and having fun!
P: 210 g; 250 g (training and rest days)
C: 200 g; 75 g (Training;Rest Day)
F: 60 g; 65 g (Training; Rest Day)
4 days/week; Power-Hypertrophy Upper/Lower (PHUL)
Closing – 7 Tips for Your Weight Loss Journey
So I wrote this blog because many people on Twitter were curious about my journey.
I know my story is pretty plain all in all but I hope you found some value. Through dedication, a consistency over perfection mindset, some good old fashioned grunt work, and a reason why – you can turn your health and fitness levels around.
My biggest takeaways from my journey are:
1. You can do it no matter what – just believe and persevere. Don’t quit!
2. Find exercise that you enjoy. If you enjoy it, it will feel less like a burden than it otherwise would.
3. Don’t rely on the scale so much. Take measurements, and measure progress in inches, body fat %, strength gains, and overall feel. The scale can be very discouraging because it is much more suitable for long term progress tracking than it is in the short term. If you have ever gained 5 lbs in 3 hours you know what I am talking about.
4. Don’t be afraid to ask for help. Hiring a fitness coach was the best decision for me. I needed the knowledge, I need the accountability, and I needed an unbiased person with expertise to help me make rational adjustments. Also, ask someone in the gym for a spotter if you are pushing yourself. Or ask for advice from experienced lifters. The fitness community is really tight knit and helpful! You are definitely not alone.
5. Don’t be intimidated by others or feel like they are judging you. Do those lunges. Do those squats. Do that bench press. So what if you can’t bench 300 lbs? The people who can had to start somewhere. And honestly, most people are so locked in on their workout they don’t give a shit what you are doing on the other side of the gym. So don’t be afraid to do the exercises you need to do!
6. Workout with friends. This can add a little boost to your workouts. I tend to get competitive and push myself more. I also tend to learn little things from friends that add big gains. I feel more locked in when I have others pushing me. While I do love “me” time, it is also nice to socialize while improving my fitness levels.
7. Eat things you like to eat. If you follow my structure the IIFIYM structure – it is possible to eat things that you want to eat. Now twinkies and whoppers will not give you optimum results, but you don’t have to be drinking kale smoothies or coating everything in coconut oil to get healthier and see results. This structure allows me to still eat the things I want, just in a controlled manner. Why is this important? I don’t ever feel deprived or feel the need to go on a binge and impede progress.
I will follow this up with my go to items for this journey. Like, a starter kit type post.
If you want to know more about my journey or have any questions I am happy to help.
I am an enthusiast, not a professional, but if any tips I have or any part of my journey can help you achieve your goals then I am all for that.
Like this if it adds value, share this with someone who may need some reassurance that they can do it, and comment if you want to request further content 😎