Updated, Exercise, Diet "How I did it" 274lbs to 188 in 5 mo
AnthonyScalco
Posts: 124
Sorry for the re-post guys, but after all the messages I got asking "How I did it" I figured I'd make another thread with an in-depth guide on how I went from 274 to 188 in 5 months. Pictures will be below.
First off, I'll start with the diet. Let's begin
- Calories: 1,400
- Protein: 150g or more.
- stay below 1,800-2,000mg of salt. Why? FOR ME - Anymore then this causes me to hold water weight. Have you ever had days where you worked you *kitten* of doing cardio, weightlifting or whatever? You though the next day for sure you would lose weight...and you didn't? FOR ME - I had plenty of these days. After I started watching my sodium intake, I never had another day like that.
- Carbs: stay around 180-200.
Types of food I usually eat:
- Steak (Filet Mignon)
- Tilapia filet.
- Chicken tenderloins.
- Apple&Cinnamon oats.
- Healthy choice meals. (Most of them are loaded w/ salt so watch out)
- Salad w/ chicken and light ranch dressing.
Exercise: Cardio!
At the beginning when I was at my heaviest, my exercise was jogging 1 mile 2x a day at about 3.2mph on an 2 inch incline. Taking 1 rest day on Sundays to recover. About 2 months into my diet I increased the speed and distance gradually. I am now doing 1.5-1.7 miles 2x daily at 4.2mph on an 4 inch incline. Still taking Sundays off.
A little tip: Doing cardio in the morning about 30-45 minutes after you wake up is AMAZING for PURE fat loss.
Cheat days: I usually don't do them. People always tell me "you should reward yourself!" I just don't think one cheat day is worth a 3-4 day set back.
Motivation: I'd say most of it came from my dad, but not in a good way. He's 52 years old and has had two massive heart attacks and has high bp and diabetes on both side of his family. I don't want to end up like that.
A few more tips!
Feeling hungry at night before bed? I've been there, trust me. The best thing to do is drink about 10oz of water at a fast pace. In 15-20 minutes that feeling of hunger will go away.
I hope I helped guys. Here are some before and after pictures.
Beginning (June) 274lbs.
November (Now) 188lbs. AWKARD POSE, WAS MESSING AROUND HAHA.
Feel free to add me as a friend on here! Take care guys and good luck on your goals!
18 pounds to go until my goal weight!
First off, I'll start with the diet. Let's begin
- Calories: 1,400
- Protein: 150g or more.
- stay below 1,800-2,000mg of salt. Why? FOR ME - Anymore then this causes me to hold water weight. Have you ever had days where you worked you *kitten* of doing cardio, weightlifting or whatever? You though the next day for sure you would lose weight...and you didn't? FOR ME - I had plenty of these days. After I started watching my sodium intake, I never had another day like that.
- Carbs: stay around 180-200.
Types of food I usually eat:
- Steak (Filet Mignon)
- Tilapia filet.
- Chicken tenderloins.
- Apple&Cinnamon oats.
- Healthy choice meals. (Most of them are loaded w/ salt so watch out)
- Salad w/ chicken and light ranch dressing.
Exercise: Cardio!
At the beginning when I was at my heaviest, my exercise was jogging 1 mile 2x a day at about 3.2mph on an 2 inch incline. Taking 1 rest day on Sundays to recover. About 2 months into my diet I increased the speed and distance gradually. I am now doing 1.5-1.7 miles 2x daily at 4.2mph on an 4 inch incline. Still taking Sundays off.
A little tip: Doing cardio in the morning about 30-45 minutes after you wake up is AMAZING for PURE fat loss.
Cheat days: I usually don't do them. People always tell me "you should reward yourself!" I just don't think one cheat day is worth a 3-4 day set back.
Motivation: I'd say most of it came from my dad, but not in a good way. He's 52 years old and has had two massive heart attacks and has high bp and diabetes on both side of his family. I don't want to end up like that.
A few more tips!
Feeling hungry at night before bed? I've been there, trust me. The best thing to do is drink about 10oz of water at a fast pace. In 15-20 minutes that feeling of hunger will go away.
I hope I helped guys. Here are some before and after pictures.
Beginning (June) 274lbs.
November (Now) 188lbs. AWKARD POSE, WAS MESSING AROUND HAHA.
Feel free to add me as a friend on here! Take care guys and good luck on your goals!
18 pounds to go until my goal weight!
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Replies
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Thank you for shareing.0
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Congratulations on your success! You have done an amazing job!0
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Thanks! I think the salt thing gets me every time.0
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I appreciate you telling us how you did it! I can't fall asleep hungry, and that advice is much needed. 0
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Wouzzers...............GREAT JOB!! Awesome work...I'm telling you, hard work pays off!0
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Good **** man! I started at around the same weight and my goal is 180 so seeing you do this in 5 months has really given me hope!
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Wow good job!!0
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Wow good job!!0
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Awesome!! Thanks for the tips!! I have been sticking to 1300 calories, and lost 15 pounds in a month (after almost a year off) but nothing in the last week! The sodium might just be my problem. I am working out fairly similar to the program you stuck with.
It's so encouraging to see your results! I appreciate you sharing!
BTW, my husband was motivated kinda like you...his parents are both severely overweight and his mom ended up in the hospital last spring...my husband promptly lost his excess 30 pounds and eats way healthier now.0 -
Thanks guys! I really appreciate the positive comments. Also, feel free to msg me on any questions you may have.0
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Looking awesome!! Congrats 0
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Congratulations! Good for you! 0
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You look great! Thank you for sharing your story!0
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Thank you 0
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Thank you for sharing! Way to go!0
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Thank you for sharing! Way to go!
Thank you! You're welcome 0 -
I'll start being more active on here and actually putting down what I eat exactly. Apparently people want to see my food log
I'll start that up tomorrow. Take care, good night all.0 -
Amazing results hottie!!!! You look awesome!0
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Amazing results hottie!!!! You look awesome!
Ah, thanks.0 -
hunny, ur sooo amazing.. im so proud of you. i love you and keep up the good work =]0
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hunny, ur sooo amazing.. im so proud of you. i love you and keep up the good work =]
Thank you babe I love you.
Stay strong babe. Keep goin' hard 0 -
Amazing! Great job! Thanks for sharing--especially the tip about night time hunger.0
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Wow, amazing well done. Thanks so much for the in depth details, it really helps, good to see how was done. Did you do any wieghts at all or just carido?
Cheers keep up the good work.0 -
I'd say 95% cardio. Planning to start doing some serious weightlifting when I hit 170lbs.
Thank you for the positive comments.0 -
Thanks for sharing!!! Awesome job, great attitude too! Thanks for sharing.
Peace:flowerforyou:0 -
WAY TO GO!!!0
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Good night everyone. 0
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You has done a great job. You are an inspiration to many people. I have a lot of weight to lose and seem to start losing and then get stressed and it is all over. With your story, I know I can do it. Thanks for the Info, I will try to follow it closely.0
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Dude, that's freakin' amazing!!! Congratulations!!!!
Very inspiring to do a diet and stick with it. Thank you!0 -
bump0
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