I listened to Nike, and just did it! From 340lbs to my current 175lbs....17% BF

happimess1 wrote: »

Mindblowing transformation Sir!! Congratulations but we need details such as height, time span, calorie intake, workouts etc. ?

I started out simple....I swapped a protein shake for dinner....Gold Standard Whey with milk. I was 340lbs or so when I started that and just that change got me to about 300lbs.....then I altered breakfast a bit....but left lunch as an eat what you want meal....but as you start to progress you realize each change makes a difference so even though I could technically have anything...i started to not want things that weren't helping me. Then I walked....added the gym...and MFP and just kept going....my goal was really to just get down to 250 or even close.

I started in July of 2011....the only medical help I had was I began getting testosterone shots since mine had gotten so low. It helps build muscle so that was a help.

Once I got to about 275 I dropped my calories to about 1200...and allowed myself to eat whatever I burned on weekends....so if I burned 800 Calories on Saturday...then I could hit my 2000 calories...I never felt deprived that way.

Keep in mind....as with any journey....there are plateaus and even weight gain....I'd indeed overdue with ice cream or something else over a weekend.....and sometimes longer....but I never let myself gain more than 8 -10lbs from a new low...if that happened I cut all carbs and sugar out until I hit a new low. I'd say it took about 2 - 2 1/2 years to lose most of the weight, with the last 30 or so being more gradual over another 2 years or so, but that was transformative because I was also adding a lot of muscle at the same time so you can't always go just by the pounds on the scale.

Now I've upped my Calorie intake to about 1500 a day, but trying to keep my sugars low....and adding in more healthy carbs. I am learning though that I need to add even more calories on big workout days as I just don't have the stored fat a glycogen anymore to draw upon for energy. I used to go workout on an empty stomach first thing in the morning since your body would draw on your fat cells for energy....but I can't do that anymore

If anyone wants to inbox me, or friend me, I'm always happy to help....I was fat too long and don't want anyone to be unahppy with the way the feel, look, or perceive themselves so I'd love to assist! I"m not a professional by any means....but I've learned a ton along the way so I feel I can add something at least

Gym workouts stated with Eliptical for 5 minutes, but got that to about 35-45 min per day, followed by lifting.
I look for parking spots that are at the end of the aisle so i walk more. It's little things that help. Wash your own car...did you know that's almost a 3-400 calorie workout?? Wash windows, clean the house but go faster than you would....it all burns.....walk walk walk. Best way to get rid of the stubborn belly fat is walking....that's all there is to it...and cut sugars.

And don't worry about speed!!! Especially if you are like I was.....going slowly gave my skin the time to contract with my body...and though I have some extra....it's comparatively nothing to many I've seen....stay hydrated, moisturize a ton...use a pima brush to invigorate the skins circulation.