Initial Goal Weight Reached - 269 lbs to 200 lbs - PICS

Well I started this journey in mid-January of this year. I was 43 years old, 269 lbs, out of shape, on the verge of type 2 diabetes (I was showing signs of insulin resistance), high cholesterol, borderline high blood pressure, pain in my knees when going up/down just one flight of stairs. I drank virtually no water but loaded up on coffee with creamer and artificial sweetener and a boat load of Diet Coke. Essentially, I was a big, fat mess.



Me and my girls in NYC last summer. I'm at 270

I had allowed myself to drift into a lethargic existence. And I had plenty of "good" reasons for it too: (1) I've got a big, important, executive job that takes much of my time (2) I have a 40 minute commute each way to work each day (3) I need some "me" time relaxing in front of the TV (4) I'm tired after my busy days at work (5) I like to treat myself when I go out to eat. Whatever! They were all excuses from a fat, out of shape, unmotivated 40-something has been. This isn't negative self-talk, it's candid, honest self-talk.



On our way to the Jingleball concert, Dec 2012 - 269 lbs

I was on anti-anxiety meds, cholesterol meds, topical creams for my complexion (was diagnosed with Rosacea & Seborrheic Dermatitis), and Testosterone injections as well as being diagnosed with Obstructive Sleep Apnea and using a CPAP machine.

My wife and two great friends of mine really encouraged me to do something about it all. My friends are both very fit, run, cycle, swim, surf, etc. In early January, they suggested that we put a running race on the calendar so I'd have something to work towards. We registered that night for a 3K race two months later in early March. I was scared to death as I really had trouble running across the street much less 3K (1.8 miles).

One of those same friends also introduced me to myfitnesspal.com. I started using it immediately, logging everything I put into my mouth. I was very honest with myself and didn't cheat - I erred on the side of over-logging vs. under-logging calories. What an education that was! As I started managing my daily caloric budget, I started to make better choices, eating leaner meats and many more fruits and veggies while virtually eliminating all processed foods. That same friend turned me on to a Vitamix machine and the pure power of green smoothies. I bought a Vitamix (not cheap but oh so worth it!) and started drinking green smoothies with vegan rice protein powder in them at least 5 days per week for breakfast.

I started to train for the race taking a walk/run approach. I tried a couch to 5K program but it was too aggressive for me at first, I just couldn't do the running piece as I got horrible shin splints. My same two friends recommended a book to me, Born to Run by Christopher McDougall.

http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189

This book changed everything for me! Besides being an entertaining read, it introduced me to mid- and fore-foot striking when running vs. the classic heal-striking gait most of us have. I continued my studies reading about natural running, chi running and barefoot running (check YouTube). Changing to a mid-/fore-foot strike changed everything. I no longer experienced shin splints. Now I was battling my calf muscles and my general cardio capacity (or lack of). I began walking/running more (4 days/wk) and completed that 3K race without stopping to walk.



Crossing the finish (right next to an old lady)



My motivators/mentors

We registered and I completed a 2-mile race a month later and I was impressed with my improved time. It was a fun pirate-themed event, the Pirate Plunder.



Our crew at the starting line

But, my ankle was killing me! After no real improvement after a week or so, I went to see an orthopedic for x-rays and an MRI. My fat, overweight body (which puts 2 to 3 times it's mass onto your body when running) actually caused a stress fracture in my left ankle. I was benched from running for at least 6 weeks and was soooo disappointed and scared of losing ground (and gaining weight).

Not wanting to give up (I was really making good weight loss progress by this time) I started riding my bike, a beach cruiser, instead of running for those 6 weeks. I realized that I really liked biking and was encouraged by my other buddy to consider cycling. He even lent me an extra road bike to try. Wow, what a difference compared to my beach cruiser!! Those thinner tires and the more ergonomic and aerodynamic riding position allowed me to ride much faster and longer (and to burn many more calories )! Two weeks later I was the proud owner of a used Specialized carbon-fiber road bike (if you decide to get one make sure you get properly sized/fit!). As my ankle healed I continued with both running and cycling and found myself exercising 6 days/week and loving it!

Day before yesterday I reached my initial goal weight of 200 lbs (OK just below it).



It was a very happy day and gave me a TREMENDOUS sense of accomplishment, it really did. When I started, at 269 lbs, I picked 200 lbs as a goal weight just because it was a nice round number and was a heck of a long way from where I was. As I've now reached that weight, I've decided I want to go to 185 lbs. I'm 5'9" so that's hardly too low.

I now consider myself a runner and a cyclist. I completed my first 5K race this morning and beat my goal of finishing in less than 30 minutes (did it in 29 min 19 sec).



My friend and I at the start



The crew after the race



Yup, that's a bloody nipple

I now only drink black coffee in the mornings, 80-120 oz of water daily and usually a daily cup of green tea. I haven't put a drop of Diet Coke into my body since mid-January and never will again. As of mid-April, I'm done with all artificial sweeteners. I'm now off of all of my meds, all of them. My cholesterol and blood pressure are normal. My body started making testosterone again. My complexion is clear - I guess the trash I was eating and drinking was the problem, not Rosacea or Seborrheic Dermatitis. I'm waiting to schedule a sleep study until I get to 185 but I'm hopeful that my sleep apnea will have either significantly improved or disappeared. I just got a new suit last week and went from a 50 to 42 jacket, a 19 to 15.5 shirt, and 42 to 34 pants. For t-shirts and polo shirts, I went from 2XL to L.

I'm registered for a fun triathlon in October and a sprint triathlon in November. I will always log my food and exercise in myfitnesspal.com, even after I reach 185. It just works for me and helps me feel in control. I am grateful for this tool, for my family who has supported me, and for those two awesome friends that have been such a tremendous source of inspiration and motivation for me. Collectively, all of these things/people have totally changed my life and, no doubt, improved the quality and length of it.

Here's a timeline in pics:



254 lbs



244 lbs



230 lbs



224.2 lbs - notice I'm starting to smile in these pics now



216 lbs



210.6 lbs



201 lbs



This is me a few minutes ago at 198.6. I'm not quite there yet but I will be.

Stick with it. You can do it. It's worth it.

Peace,
Michael