Life was rough before my transformation, to be honest. In 2009 I herniated three discs in my back while at work. After about six months of therapy and three rounds of spinal injections. I ended up getting a back surgery laminectomy of L-1 and L-4.
After surgery and recovery I gained well over 100 lbs.
Please Detail Your Turning Point
The moment I remember saying enough is enough was in February of 2010. Family vacation was coming up and we were going to see family i haven't seen in 10 years. I was concerned and didn't want them to see a fat guy for the first time, especially coming from a family of athletes.
I didn't want to be known as the "fat" brother. I have eight brothers and one.
That night I had a big meal for dinner. Later, I was in the shower and I felt absolutely disgusting. I felt the fat hanging over my obliques, stomach hanging, man boobs at a all time worse. I just didn't feel healthy and I made a promise to myself that day that I was going to lose the weight once and for all.
No gimmicks, no quick fixes. My plan was to take it slow; to make this last. I was done being out of shape and the big guy.
What Were Your Major Struggles or Challenges?
My first major struggle was my diet and workout routine. I had no idea what to do. Second was dealing with my back injury and learning how to lift the correct way, finding out what I can and can't do.
Third may seem not that big, but into the first month of my diet, my girlfriend of 8 years broke up with me. I was absolutely devastated. It set me back for sure.
Over the next 8 months I used alcohol to "get by." It made for many disappointing weigh-ins.
Detail Your Workout and Cardio Plan During Your Transformation
I didn't have much knowledge when I started. I just had one rule that couldn't be broken. No matter what I had to sweat at least once a day from exercise.
My routine usually was 5 days a week, all upper body. Chest, triceps, biceps, and shoulders. First year and a half I did not train back or legs.
Detail Your Diet/Eating Plan During Your Transformation
For dieting I put myself on a 2,000 calorie plan. The only reason I used this number is because I saw it on labels all the time figured it must be a baseline for the average person.
The bulk of my diet was pretty simple, eggs, tuna, potatoes, steak, chicken, rice, etc. Typical "healthy foods" a person who really isn't educated in nutrition wold choose.
Detail Your Supplement Plan During Your Transformation
Main supplements were creatine, protein and a fat burner. I used the protein as a meal replacement.
What Was Your Major Accomplishment, or Major Milestones?
My first goal was to reach 300 pounds. When I reached this weight my next goal was 270 pounds. To be honest, I didn't want to, or expect to, get lower than that.
But once I hit 270 I wasn't satisfied. I kept making 10 pound goals. Before I knew it I hit 260, 250, 240, even 210! The weight loss came and yet I wasn't 100% happy.
I made one more goal of 200 pounds, and in 2013 I finally got there.
Detail Your 3 Biggest Mistakes
- Not working out back or legs.
- Ineffective splits.
If you have a fitness goal, you MUST have tunnel vision and willpower. No one is going to help you put down the fork for you. That's on you.
It's OK to say no to food.
Its OK if you don't clear your plate. Know your limits and be smart with portions if you're not tracking.
Final Words of Advice for Others Looking to Make a Change?
Don't wait. Start now . Know that at times you're going to fail. You're going to have bad weigh-ins. You're going to cheat and you're going to hurt, but don't give up.
It's important you realize this is all part of the process of not only becoming healthy but learning how to live a happy, healthy, active life. Sometimes you need to make mistakes to learn.
It's up to you on how you learn from those mistakes. Remember to keep pushing because in the end it will be worth it.
My whole transformation took a little over 2.5 years, beginning in 2013. I have done one bulk and one cutting diet. I tried to gain more muscle mass.
if you need any/want any additional information please feel free to email back. I'm sure I may have left some details out.