Mark Wells Blasts 151 Pounds Off the Scale
- Name: Mark Wells
- Age: 40
- Starting Weight: 391
- Ending Weight: 240
- Transformation Starting Date: March 3rd, 2017
- Transformation Ending Date: March 3rd, 2019
Before Mark's Transformation
When I was a younger guy I was in pretty good physical shape, however after years of having a desk job in IT and being a parent, I found myself out of shape. I would often find myself being the slow and tired one if we went on vacation to Disney World, or other theme parks.
My wife never complained about the weight I had gained, but I often complained about shrunk shirts and pants that no longer fit.
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I was still eating like a teenager at 30 plus years old on a daily basis; lots of fast food for lunch and nightly we would have pizza or carb-heavy meals, followed by ice cream and other tasty snacks. At the time it wasn’t uncommon for me to keep a bag of pretzels by my couch all the time, and of course, you need a soda to wash down those salty pretzels.
The Moment Mark's Life Changed
The breaking point for me, however, was when I noticed my teenage son and daughter were having issues with self-confidence when it came to their own bodies. My wife and I tried to speak to the children about health and nutrition, but the truth is we didn’t really know how to eat healthy and lose weight.
I knew as their father I had to step up and set a good example, be a better husband and father. So I began to research online, mostly YouTube.
Mark's Diet and Workout Approach
After a few nights of binging on YouTube, I came across some weight loss transformation videos. I was blown away. Some of these people had lost 100 lbs or more.
They talked about macros, nutrients, proteins, fats, and I started learning more and more. The more videos I watched the further down the rabbit hole I went. I was learning about bodybuilding, diets, meal prep, and other oddities.
I discovered videos from Marc Lobliner, Stan Efferding, Seth Feroce, and others. The videos that always stuck with me (the brutally honest videos) are the ones these folks would say: "Start now, don’t wait."
It's not going to be fun, it's going to suck. So I slowly started eating healthier (gave up soda) and started choosing healthier options when we ate out. And guess what? The weight started to slowly come off.
That’s when I started to research more into different types of diets.
My first major push in my weight loss came when I decided to give a ketogenic diet a chance. The first two months on a ketogenic diet saw a loss of about 35 pounds and it was a great motivator for me to see the weight falling off. I began walking daily, sometimes as much as three times a day.
On an average day, I would eat three eggs for breakfast. I would meal prep two small lunches, normally ground turkey along with a vegetable; normally spinach or broccoli. For dinner, my wife and children would have a lean cut of meat, and a side of veggies. The greener the better.
I was feeling great and after a while, I bought a small weight set and started doing some lightweight training at home also. All through this process, I am listening to podcasts, watching Youtube while walking trying to find new things to add to my diet and exercise program.
I began to love the grind process every day, It became a game to see how many steps I could get in the day.
After the fourth month or so my diet began to change also. I started going to a local gym and began weight training and using machines. I changed my macro percentages to increase my protein, I lowered my fat intake and added a small amount more of fresh berries into my diet. This high protein keto is still fairly close to what I follow today.
What Struggles Did You Face?
My biggest struggle was getting those around me to believe it was possible. My wife is a patient woman, but for the first few months, she thought I was crazy or that this was some midlife crisis I was going through.
The first time she realized that if I wasn’t wearing a belt that my pants would fall down she realized its no longer a joke. By this point, I had lost almost 50 lbs.
A week later she wants to do the diet with me. At this point, I have been dieting for about six months and I have a strict schedule, my wife and I learn to make small changes to be able to fit our exercise and dieting goals into our schedule.
Most Important Thing You Learned?
The most important thing learned in my weight loss journey is that you have to be ready to really make a change. In the past, I don’t know if I could have spent the time to do what I do today, but if a person really wants to change, they will make it happen.
There is some much information just floating out there in the vast internet. I look back now and see that I was happy even when overweight. But looking back I am so glad that I made the changes so that my children know that they can change themselves. They have the power to control their body in their lives.
If I had one mistake or things I wish I could have changed, I wish I would have gotten over my fear of going to the gym earlier. I was so terrified of being the fat guy amongst all the fit people in the building.
I finally overcame that fear and realized that it's just a building full of people trying to better themselves. We are all there for the same reason.
If you are at the place in your journey don’t be afraid. Go hop on a treadmill for a while getting the lay of the land, you will see that they are nice people. We all start at different points in the same journey trying to be the best that we can be.
A Typical Day of Eating
I have a pretty busy week since I try to cram my exercise time in during the workday. To accomplish this I have to meal prep for the week. So what I have works best for us is to choose a protein source that is on sale; chicken, lean beef or ground turkey. Then for my containers, I will include a 4 oz portion of protein with 1-2 cups of low carb veggies; broccoli, cauliflower or spinach.
My days consist of:
- Wake up 5 a.m. and go for a small walk before breakfast.
- For breakfast, I will eat 3-4 eggs over easy, a glass of coffee or tea.
- Before work gym session (45 minutes).
- Then I have one of my mini-prepped meals while working.
- On my lunch break, I go back to the gym; just a few minutes away from my work and get in another 30-40 minute workout.
- Now I eat my second mini meal prepped.
- Get off work and go home enjoy time with the family.
- Eat dinner. Most of the time it's lean protein but at least once a week I let myself have a big juicy steak. I still get my veggies in per normal. Normally it’s a later dinner, so not much snacking after dinner.
Words of Encouragement
If you are like me you need to find a reason to change. Look at your spouse, your kids, your friends, family. You can be the one who sets the example to the rest.
It's true what they say: it won't be fun, or easy but it can be done. All you have to do is stay consistent, make it a habit to eat healthy and it becomes easier every day you stay on track.
And whatever you do, don’t be afraid to change! It's only thru change that we grow.