After 1 Year... The Results
 

Here's a post for those that need to be reassured that they are making progress, and that it takes time...

It's been a little over a year now. March 1st, 2003 I started "the plan".... lose weight, gain strength, eat right, stop drinking.

I set three goals I hoped to meet before summer of 2004.

First, to bench my own bodyweight. Second, to lose 100lbs. Third, to run a mile in 10 minutes.

First, the starting stats (weights are one-rep maxes)...

Weight: 295lbs.
Fat %: 45.7
Bodyweight (w/o fat): 135
Fat weight: 160
Waist: 44"
Benchpress: 65lbs
Standing Curls: 45lbs
Pullups: -180 (meaning 180lbs of assistance to do one)
Mile: 25 minutes

As of today, June 1st....

Weight: 245lbs
Fat %: 25.5
Bodyweight: (w/o fat): 182.5
Fat weight: 62.5
Waist: 34"
Benchpress: 245lbs
Standing Curls: 105lbs
Pullups: -80
Mile: 14 minutes

While on paper, I've met only one goal, I think it's safe to say I really met two. Judging by the scale alone would be a mistake, because I've clearly lost 100 lbs of fat while gaining 50lbs of muscle. So I considered my goal of losing 100lbs met. That's something I'm damn proud of.

I eat 5 times a day, drinking my protein shakes, and do it on a pretty precise schedule. Yeah, I screw up some days, hell I screw up some entire weekends from time to time, but I get back on it and continue to make progress. For example, when I go on vacation, I GO ON VACATION!

Anyways, there it is. Right now, I'm trying to lose weight to get another 20 lbs off. I've got some REAL NICE arms hiding under this remaining flab, I'm convinced of it!

Congrats buddy, wish I had the motivation to pull that off.

aww geezus.. you basically can do a 165 pound pullup.. that's crazy

That's pretty impressive. Keep it up man. See what you can do a year from today.

that's all very impressive... i think i'm most impressed with the 10" drop in waist the most, that is awesome. keep it up. :)

awesome, keep it up dude

Congrats, that's awesome... I hope I can report as much progress NEXT summer :D

nice work!

also a good idea to post to encourage other people :)

Wow that's excellent progress! Keep up the good work!

Great job. I need to get started as well. How do you keep motivated.

Congrats!! Keep up the excellent work!!

That's some serious progress, congrats!
Did you do this all on your own or did you use a personal trainer?

Yeah that is solid progress.

Now you've got to continue to work on getting that body fat down though..maybe a little more cardio...

congrats...

but not to be the asshole... but you got the fat free and mass weights mixed up for march 2003...

You are to be congratulated on your commitment, discipline and openness to helpful criticism via this forum. I am nearly 59 and know now that it has been very worthwhile to continue fitness disciplines, through both weights and various aerobics for over 30 good, hard working years. Just keep on keepin' on! Let me hear from you via private e-mail if you so desire. Would like to be as helpful to you along your journey as you are willing to permit.

PICS

That's freaking awesome. Way to go.

GJ!

Way to go man! Keep it up

do you have and before/after pics?

damn good job...i am really impressed. Keep it up and no doubt you have already met and exceeded your goals. Great job once again!

That is really great keep up the good work! How did you keep yourself motivated? That is my big problem.

awesome!

ive found that keeping track of that kinda stuff and taking a before picture to compare myself to helps keep me motivated and seeing the gains i make...

congrats, thats definatly an achievment!

Wow! How impressive- you did an excellent job! I have something to model my plan off of now since it worked for you; rememebr that imitation is the strongest form of flattery!

Do you have a collection of belts from the last year? You can hang them on the wall as a trophy! ;) (and a histogram)

I'm having trouble posting.

Hey thanks for all the posts guys. It feels good to get some pats on the back.

Answers to some questions....

Motivation: Feb 03 I saw something I didn't expect.... A picture of me I didn't recognize. I was freakin huge. I was so embarassed by what I saw I couldn't even look at myself. I took stock of the situation... I couldn't bend over straight to tie my shoes, I had to wear my button up shirts open, etc. Then I went to the Dr to get a physical. I had high cholesterol, high blood pressure. I was only 26 years old!

I was infuriated with myself. I busted my ass for 3 mo.'s and lost 50lbs... BAM! Went back to the Dr and cholesterol and blood pressure was back to normal. Sweet.

Seeing the weight come off was some big time motivation, let me tell you. After that, it's been a slow conversion from fat -> muscle. I've been 245 now for about a year, but not the same body fat %.

Motivation now comes from being happy about small gains. If I add 5 lbs to my curls, I'm ecstatic. 10 lbs to my bench? I'm going to get a six-pack (of beer, heh). It all adds up.

New motivation is coming these days from the mirror. I've got shoulders!! Biceps! Triceps! A chest! When I flex, it looks kinda impressive!

Training: I have a friend who owns a nutrition shop next to one of the Bally's. He's an ex-Navy Seal, former personal trainer, former nutritionist. He taught me about weights, about my body, why things work the way they do. He wasn't interested in giving me a new weight plan every few months. He gave me the know how to do it on my own, made me buy books, get on the net.

Right now, I'm doing cardio for 45 mins at 5am, and lifting for 45 mins at 3pm. This routine might scare some people, but it's REALLY not necessary to make gains. I'm doing it because the fitness bug has just bitten me really freaking hard.

Gotta drop the beer....

Congrats! That's some great progress.

I hope you can continue to keep up with the progress, because (for me at least) as happy as you are with your current gains, each goal becomes a little sweeter than the previous one.

Drop it altogether? Never. Drop it for the most part? Sure.

Cutting things out cold-turkey tho, especially when you enjoy them, is a sure fire way to end up quitting.

I only drink about twice a month, only about a 6 pack.

Damn nice progress.. Gratz !

Impressive! Nice work.

That's amazing. Thanks for sharing everything. I think what you said about not depriving yourself completely is very important. It shows you that your life doesn't have to completely stop if you want to lose weight. It's true that the best motivation comes from seeing results but it can also be said that you need to commit for a decent amoutn of time to see any. It's nice to hear from someone who has gone from nothing to educating themselves and taking their own destiny. Amazing job and keep it up.

Great job ...... How tall are you?

Funny story ....... 2 years ago I lost 35 pounds and my wife said that my d**k looked bigger ....... now THAT'S positive reinforcement!

I dunno
It depends on your personality I guess

I love it when two posts end up next to each other that make perfect sense. ;-)

I'm 5'10". Not nearly tall enough for someone who used to weigh near 300lbs. :D

yah, im really impressed!
it really pisses me off when people dont do something for themselves! keep it up, and yah, pics!

Grats my friend! Keep it up!

It makes me so happy when people realize their own problems and activitly try to correct them. Congrats man, way to go!