Former Fat Guy Transformation - Year 1

I have completed one year of dedicating myself to getting in shape. My wife and I have tried "dieting" in the past but it was a short lived experience. After years of dropping weight, they yo-yo'ing back We finally decided to make a life altering change. Instead of a "Diet", we chose to make fitness a lifestyle.

I was a wrestler in high school, and would drop from the 190's during football season to wrestle in the 152lb class during the winter, then bulk back up to powerlift in the 181 lb class during the spring / summer. My way of cutting weight was to simply starve myself, and this is how I initially approached weight loss in later years. At 25 years old I made the local SWAT team and dropped 50 lbs to pass the physical agility test and make it through Basic. I dropped to 178 lbs and I was only eating 600 calories a day. I didn't realize I was destroying my metabolism, and when I bumped to 1,200 - 1,400 calories a day I started putting on fat!

Fast forward a couple of years and while rescuing a team mate who had been shot on a hostage rescue mission, I hyper extended my back as we fell off of a porch. Every time I tried to lift or run it was like someone was stabbing me mid spine. On came the pounds. A year later I was sent to the FBI sniper school and I was able to get back into some sort of shape, but then during a search warrant, I rolled my ankle causing a fracture, torn tendon, and three torn ligaments. I had a reconstructive surgery to my ankle, but running was out of the question for quite some time. I sucked it up long enough to pass the annual physical agility test for the team, but could not maintain my physical fitness. I resigned from the team after 5 years.

I had since been promoted to Detective and was working Child Sex Crimes. Long days of sitting behind a desk, and dealing with stress and depression led to drinking more than I should have, and not exercising. Again on came the pounds. After three years of this mess I took the first promotion out of that section, and went back to patrol as a Sgt. A year passed back on patrol and I lost 10-15 lbs from just being active again, but I was still a blob. A few fights with methed out a-holes showed me what kind of poor shape I was in. So I decided it was time to do something about it.

I had recently received my blood test results and they were frighting!
Total Cholesterol was 321 and Triglicerides were 313! bp was 134/84

Here I am on Christmas in Washington D.C. (copy link and open in new window)
http://img29.imageshack.us/i/summertrip2010516.jpg/
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Time to make a change.

January 1, 2010 245 lbs
Size 42 pants, 2xl shirts, and a size 50 suit!
I started tracking my food with the help of an online program located at:
www.myfitnesspal.com
I was looking for a database for cholersterol numbers, but found they had a program with tracked several macronutrients, and you could set it up for weight loss.

The wife and I also purchased a treadmill and exercise bike. We made the pledge to each other that we would work out three times a week, and stuck to it. Working out together, and holding each other accountable sure helped.

In February I started the C25K (Couch to 5K) running program and progressed during the next 12 weeks until I could run a 5K! Although not very fast, but 3 10 minute miles was sure an accomplishment.

March The wife and I borrowed a set of P90X DVD's from a fellow officer and began following them. The lbs started coming off, and the muscle started going on. We did a modified P90X workout through June.

The wife and I vacationed to Canada for two weeks of camping in June. (copy link and open in new window)
http://img207.imageshack.us/i/summertrip2010020.jpg/
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Man at 205 lbs, I thought I looked good at this time! That is until I saw the photos. I need a tan!

After the vacation it was back to the gym! I began bicycling up to 30 miles a shot 2-3 times a week, and began lifting more traditional lifts. My agency opened a weight room for its officers and allowed us to use 45 minutes of our 12 hour shifts for work out, so I took advantage of it.


After months at 1500 net calories / day, I felt like I had hit a wall and my metabolism was suffering. I decided to go on a bulking phase and upped my calories to 2,800 net and began lifting heavy!!!!

After 8 weeks of this, I got up to 188 lbs, and I began cutting again. I have made good gains in size and strength. I was able to do 27 pullups the other day for my first set, and completed 6 sets of 10 with 20 lbs added weight (various grips). I am now back to 183 and
want to see sub 10% bf before my next bulking phase. (we'll see) I wanted my last cutting phase to highlight the difference between start to end at the close of the year However trying to cut during the holidays sucks as there are always snacks and treats around the office!!!! I've been eating a 35 carb / 45 protein / 20 fat ratio and all carbs come from whole grain / low GI sources. (One problem I have with a high protein diet is cholesterol is a concern.)

Here I am.

Wearing size 30 or 32 jeans, medium shirts and a size 44 suit! (copy link and open in new window)
http://img15.imageshack.us/i/img0436hf.jpg/
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I just got my one year blood test results and here are the current numbers:
Cholesterol 200, Triglicerides 80! Blood Pressure 110/80!

By the end of next year I want to be 190 lbs and 7% bf. and 18" arms. Lofty I know but I think attainable. I am still struggling to get rid of the flab around my belly button. Hopefully the skin will tighten up with time.

This is my transformation. 1 year in the life of a 35 year old fat guy.[/QUOTE]