|25% + body fat|
I was an athlete all through high school. I even had a chance to play Division 3 football, but passed it up.
I continued to work out, getting in great shape my freshman year of college. As the years went by, I continued to lift and supplement, but my diet got worse and worse. I rationalized that I could eat bad since I was working out, but gradually my great metabolism slowed.
Between work and relationship stress and my poor food choices, I gained more and more body fat.
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On December 19th, 2014, I found out that my wife of a year and a half had been unfaithful. I let anger get the best of me, broke a picture frame and ended up with 15 stitches in my hand. I was willing to try and work on things with her, but she had checked out of the marriage.
I was now unable to train, and was eating more comfort foods and turning to alcohol to numb it all. That is when I looked in the mirror and decided I had to change things. From the moment the stitches came out, I was in the gym busting my butt. I restructured my entire diet and training program.
What Were Your Major Struggles or Challenges?
The biggest struggle was the inner feelings of unhappiness. A divorce/separation destroys you emotionally, and staying strict on eating becomes a challenge. Sadness often opens up for turning to food for comfort, but I was doing this for me and wouldn't give in.
Detail Your Workout and Cardio Plan During Your Transformation
I entered a contest prep in July, with a deadline show date of November 7th. I stuck to a 5 day workout, typical bro style, with one body part each day. I did 6 days of fasted cardio, 45 mins of HIIT on the elliptical, and toward the end added 4 days of stair climbers for 30 minutes post-training.
Detail Your Diet/Eating Plan During Your Transformation
My diet was 7 meals, all solid food-based. Mainly egg whites, chicken breasts, and tilapia/tuna. Carbs were oats, Ezekial bread, and rice. For veggies I stuck to broccoli, asparagus and spinach. I gradually dropped calories as I went, mainly by reducing carbs.
Detail Your Supplement Plan During Your Transformation
Supplements remained very basic. I used BCAA's during training, isolate protein post-training, a multivitamin, thermogenic fat burner, and casein during the first few months.
What Was Your Major Accomplishment, or Major Milestones?
I was able to break through mental barriers and get into single digit body fat for the first time ever. I also stepped on stage, which is something I have talked about for years.
Detail Your 3 Biggest Mistakes
- I travel for work, and there were a few times where I didn't pack enough meals and has to improvise.
- I overdid it on my sushi refeed meal, and bloated out fairly bad.
- I also rebounded hard after the show, and again bloated pretty bad.
- Comfort food is only a temporary joy, whereas your health is ongoing.
- There is a difference between working out and training in the gym.
- The biggest lesson is that you can truly do whatever you set your mind to, and often times the one person holding you back is yourself!
Set your mind to it, and execute. Surround yourself with a support system that will keep you on track. And no matter what life throws at you, you can overcome it if you want it bad enough... The key is that you have to do it for yourself.
It is never too late to make a change, you have one body, and it needs to be treated as your most valued asset.