How I lost almost half my body weight (with images)

robs_ready

Hey peeps,

Just wanted to share this with you all, I started out at 22stone and 6lbs back in April 2013, after a pretty awful time in my life, I decided I wanted to get back on track.

I currently now way 14st and 6lbs, I have lost a total of 8 stone by doing no cardio, and only weight training.

There is a lot of information out there, which is confusing, and only discourages people from continue their journey, I'm going to break down the most basic aspects of my journey, which I strongly believe can be applied universally.

1. Diet - diet is essential, but more importantly, macro nutrients. Personally, if you are going to go down the weight training route to lose weight, you need to make sure you eat some carbs before and after your workout. Other than that, stick to eating mostly protein sources and fat, yes fat. Where possible stick to real food, chicken, tuna, turkey and beef. For carbs, I would suggest eating less than 60-70 grams a day, which is about 3 bananas or a cup or two of rice.

2. Exercise - It's up to you how you do this, if you have a lot to lose stick to low impact cardio, you want to be able to do 30 mins a day without putting too much pressure on joints etc... swimming, walking, cross trainer, cycling etc...

I would suggest you start with weight training, and do some light cardio in combination. Weight training increases your metabolic rate for up to 24 hours after you train. As you lose weight you will lose muscle density, therefore weight training is essential in my eyes.

Weight training does not have to be benching 100kg, or using 20kg dumbbells, I would stick to high reps, low weights to begin with, and build up your profile from there.

3. Supplementation - I strongly believe in magnesium, zinc and Vitamin D supplements, I do not believe in protein shakes and I do not believe in creatine.

MOST IMPORTANTLY - AVOID SUGAR AS BEST YOU CAN, AND ENJOY THAT CHEAT DAY ONCE IN A WHILE.


It has taken me over 2 years to get to where I am now, and I am very close to reaching my goal, losing weight is an enjoyable experience, the positives you gain from it are worth it in the end, and the compliments keep you ticking by.

Rob

ishasharma0704

Great transformation ! Amazing really! You look great! I absolutely hate cardio but sometimes do HIIT just because it needs to be done. Also great reminder for upping my fat intake. I have noticed it keeps me full for longer. Again, well done!!!

robs_ready

Hey, I forgot to mention HIIT, would definitely recommend for those that hate cardio. And agreed on the fat!

elisa123gal

You look so fit..and thanks for you easy basic info..that does seem very doable. I think it gets hard when we want fast results..but you just stuck with a sensible routine and two years later you have arrived.

robs_ready

Thank you very much, fast results often lead to yoyo dieting and that can be more damaging in the long run. Definitely agree!

brandid34

Great job, great advice. You look awesome

robs_ready

Thanks Brandi

NerdLifeStace

Incredible!!!!! Great results! *thumbs up*

robs_ready

Thanks stace, looking good as well!

chrissiecastellano

Nice job, your arms look excellent as well.

mariazm_840

Congrats dear. Can you please share your diet

sueann10

Wow Such an inspiration! You look amazing!! Well done. For those that don't like cardio, I think the key is finding something you love. I hula hoop in the morning and evening which has helped me burn those calories.

Well done!

robs_ready

mariazm_840 wrote: »

Congrats dear. Can you please share your diet

Yeah sure thing.

During the process I ate mostly good protein sources, tuna, chicken, eggs, Turkey, steak and good carbs I.e brown rice, oats, vegetables, fruits as well as good fat sources, nuts, seeds.

Once I got to a good stage I did a ketogenic diet and lost considerable weight in about 2 months.

There is no better diet for the human body than natural produce that grows in the ground and comes from the earth, can't stress that enough.

Enjoy a cheat day once in a while as well

robs_ready

sueann10 wrote: »

Wow Such an inspiration! You look amazing!! Well done. For those that don't like cardio, I think the key is finding something you love. I hula hoop in the morning and evening which has helped me burn those calories.

Well done!

Thank you and I agree, I've actually begun enjoying cardio for the first time in my life hah!

ms_smartypants

Awesome Job Rob ......Congrats

IILikeToMoveItMoveIt

Wonderful!

mellowadam

Awesome. Good job.

Cathscottage

Great effort. Thank you for sharing photos. I also really appreciate the simplified diet and exercise tips. You know enough to be a great personal trainer. Look awesome indeed.

flowerhouse

Well done and great advice

nordlead2005

Great job losing weight.

Your belief in certain vitamins, but not in an essential macro have no bearing on their ability to work or provide benefit. If you already are sufficient in those vitamins/minerals, then there is no need to take them. Protein and creatine are not required, but sometimes useful. Same with avoiding sugar or carbs, which isn't required by any means for the vast majority of people. Get your protein (0.64-0.82g/lb per day), get your fat (0.35g/lb per day) and the rest of your calories can be whatever you want when it comes to macros. Meal timing also has very little impact (if not none), and for the average person looking for reasonable results it doesn't matter.

Most of your advise is reasonable, but some is personal decision. Do what works for you, but by no means does everyone need to eat really low carb to lose weight and look good.

Good luck!

snickerscharlie

nordlead2005 wrote: »

Do what works for you, but by no means does everyone need to eat really low carb to lose weight and look good.

+1000

MrsMizart

Looking good lad :-)

robguitar

Fantastic stuff and a great inspiration!

Bud_

Great post and thanks for sharing!
Good luck on reaching your ultimate goal (which I'm sure will be no problem for you) and well done on the amazing work you've done so far!

robs_ready

Thanks for all comments guys, just quick update, I've managed to lose another 5kg since this photo and I'm now very close to my goals. Keep up the good work everyone (Y)

pilisangar

Excellent job !!! Thanks for sheering you are my inspiration to not give up!!!!

robs_ready

pilisangar wrote: »

Excellent job !!! Thanks for sheering you are my inspiration to not give up!!!!

Thank you that's really kind

robs_ready

Just a quick update I'm pretty much at my goal now!

RastaLousGirl

robs_ready wrote: »

Just a quick update I'm pretty much at my goal now!

Awesome Job! I just started my journey, but I hope I come out strong as you did! Way to go!