My before and after (3 months, 28 lbs)

ay1978pa

I have never been greatly overweight but over the years I piled on 30 extra pounds. Then I came to realize that I cannot eat all the crap I want and burn it all off as I used to when I was 18. My exercise regime used to be intermittent with several months of lifting followed by many months of inactivity. Plus I love to cook which is a double edged sword if you think about it.

I am 5'9" tall. I started out in late August at 182 lbs of flab. I don't have a picture at that point. I set my target loss at 1.5 lbs a week (1390 - 1290 cal a day), took 4 - 5 mile walks every day, and didn't eat back my exercise calories. In my first month I lost 12 lbs and went down to 169.

Then I went on a six week trip to Europe. Although I tried to eat sensibly, I didn't track at all. I managed to sort of maintain (my weight upon return was 172). We did a lot of walking while there which helped too. The first picture is taken towards the end of my trip and I am around 170 in it.

I started tracking again early November, with my previous weight loss goal of 1.5 lbs a week. I intensified my cardio routine and started lifting. The second picture is at my lowest of 154 yesterday.

I now have upped my calories to maintenance (2040 per day. I plan to build up some muscle and maybe go to 160 while maintaining or reducing my body fat percentage.

I feel so much better, physically and emotionally. I no longer have heartburn or morning fogginess. My energy levels are up. This experience also made me change the way I look at my meals and what I cook. I came to realize that food can be tasty and clean at the same time.

Total time - 3 months
Starting weight - 182 lbs
Starting waist - 34'
End weight - 154 lbs
End waist - 30'
Total loss - 28 lbs

Thank you for reading and please feel free to comment and ask questions. My food diary is open too.

nashbear

Congratulations. I love the comment about tasty and good food. I so need to learn to cook.

4_Lisa

Congats, that is awsome.

ravenrxx

Wow you've done so well!!

4MIAMORE

AWESOME JOB!!! KEEP UP THE GOOD WORK

ay1978pa

Congratulations. I love the comment about tasty and good food. I so need to learn to cook.

Thanks.
I've been putting a lot of healthy recipes on my cooking website (in the profile) so feel free to stop by and try some.

exWHYzee1337

congrats man, it aint easy!!

PreciousOnetoHim

Well Done!

ay1978pa

Thanks!

(Motivated, going to hit the gym...)

wwk10

Great job.
I am 44, but about the same weigh, height and goal weight.
I went from 188 to 165. Now back up to 175 (Fell off the wagon)
I am also learning to cook.

Anyway, the similarities have encouraged me to get serious again.

ay1978pa

Great job.
...
Anyway, the similarities have encouraged me to get serious again.

Thanks! That comment of yours just made my day.

lacey_diane

Inspiring!

maritza140

Great job! congratulations! You're transformation is very obvious, you should be proud. Having said that: please no more pictures in green underwear... LOL

naveed1naveed

cheers
hope you are enjoying the change