It all started being in a unhealthy relationship. She didn't care about my health, or wealth, being in my early thirties, at 230 pounds. With high cholesterol an man tits. I wasn't happy with my self, or my ex, So i broke it off with my ex. Told her i wasn't interested in her anymore, so to some it up. I changed my eating habits to healthier, no more ordering food. Worked out every other day for 6 months. I was at 160 on my brother in laws birthday party was a goal i accomplished
I have a free gym at work so I try to go on my lunch break most days. I do weight lifting, mostly lower body (squats, deadlifts, leg press, leg extension each 100-150 lbs) and some upper body but alot lighter(20-50 lbs). Try to do 10-15 minutes of cardio as a warm up to lifting 3X a week with 2X a week of either just cardio (run, stairmaster) for 30-45 min or some HIIT dumbbell workout. I do try to do some pushups and situps (on the inverted sit up bench) every time I was in the gym, only 3 sets of 5-10. Other than that I referee soccer games as a side job so I get a fair amount of steps/cardio on those days (+20K steps).
As far as eating, I had a MFP goal of 1500-1800 depending on how active I am. On workdays, I eat a lighter breakfast of coffee+protein and either fruit, oatmeal, or a protein shake and have a salad every workday for lunch with lots of diced veggies added. Typically eat pasta, meat+veggies, or some kinda stirfry for dinner.
On weekends I eat more, eggs and bacon for breakfast and big dinners. At first I was completely ruining all my workweek progress by overeating on the weekends but tracking consistently helped me realize that and be more mindful with my weekend eating. I started eating lighter lunches to compensate for my indulgent weekend dinners.
Made it to my first goal weight 30 days ahead of schedule!! I wanted to be under 230 before our New Orleans vacation in March!! I shared my updated photos with a coworker who hadn’t seen me since I retired on January 31, 2018. He could not believe it!!
SW: 288
CW: 229.4
The photo below is two weeks before retirement (left) and now (right)!!
Made it to my first goal weight 30 days ahead of schedule!! I wanted to be under 230 before our New Orleans vacation in March!! I shared my updated photos with a coworker who hadn’t seen me since I retired on January 31, 2018. He could not believe it!!
SW: 288
CW: 229.4
The photo below is two weeks before retirement (left) and now (right)!!
Yaaaas! Nice job. You are GLOWING! Have a great trip. Bet you feel great too!
Thank you, I appreciate your reply. Seems to be the thing to do these days, if you want to just not lose weight but change your overall body composition. I want to get into heavy lifting, I've only ever done cardio with some dumbbell work/boxing. Definitely going to give it a try!
My B/L is quite similar but I guess I have to increase my calorie intake. I've just gotten back to tracking which is definitely helping.
I have a free gym at work so I try to go on my lunch break most days. I do weight lifting, mostly lower body (squats, deadlifts, leg press, leg extension each 100-150 lbs) and some upper body but alot lighter(20-50 lbs). Try to do 10-15 minutes of cardio as a warm up to lifting 3X a week with 2X a week of either just cardio (run, stairmaster) for 30-45 min or some HIIT dumbbell workout. I do try to do some pushups and situps (on the inverted sit up bench) every time I was in the gym, only 3 sets of 5-10. Other than that I referee soccer games as a side job so I get a fair amount of steps/cardio on those days (+20K steps).
As far as eating, I had a MFP goal of 1500-1800 depending on how active I am. On workdays, I eat a lighter breakfast of coffee+protein and either fruit, oatmeal, or a protein shake and have a salad every workday for lunch with lots of diced veggies added. Typically eat pasta, meat+veggies, or some kinda stirfry for dinner.
On weekends I eat more, eggs and bacon for breakfast and big dinners. At first I was completely ruining all my workweek progress by overeating on the weekends but tracking consistently helped me realize that and be more mindful with my weekend eating. I started eating lighter lunches to compensate for my indulgent weekend dinners.
Replies
got some loose skin
Wow very good. Did you need surgery after? X
You are glorious!
Always hustling. I still have a ways to go but I’ll keep grinding until I get there.
I had a panniculectomy about 6 weeks after this photo was taken. Up until then I had to wear shapewear to keep everything in place.
i like the way you can hold your phone with one hand now and give us the bird at the same time. plus you look amazing.
No need to keep going. You look fantastic!
Always hustling. I still have a ways to go but I’ll keep grinding until I get there.
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As far as eating, I had a MFP goal of 1500-1800 depending on how active I am. On workdays, I eat a lighter breakfast of coffee+protein and either fruit, oatmeal, or a protein shake and have a salad every workday for lunch with lots of diced veggies added. Typically eat pasta, meat+veggies, or some kinda stirfry for dinner.
On weekends I eat more, eggs and bacon for breakfast and big dinners. At first I was completely ruining all my workweek progress by overeating on the weekends but tracking consistently helped me realize that and be more mindful with my weekend eating. I started eating lighter lunches to compensate for my indulgent weekend dinners.
What a transformation, congratulations! What time period are we looking at with those photos please?
SW: 288
CW: 229.4
The photo below is two weeks before retirement (left) and now (right)!!
Yaaaas! Nice job. You are GLOWING! Have a great trip. Bet you feel great too!
My B/L is quite similar but I guess I have to increase my calorie intake. I've just gotten back to tracking which is definitely helping.
Thanks again and I wish you continued success!