Early in September 2010 I made a decision; I decided that I was getting too old to be fat. I could be fat, or I could be 40, not both. Since I haven’t figured out how to stop the march of time, I was left with only one path. I was about to turn 39 and weighed in at about 325 pounds. I had been half-heartedly been dieting whittling my weight down from an all-time high of 390 pounds. In 2008 I had dropped from 390 to 340 in a few months and kind of stalled out. I would lose a pound or two here and there but it took me another year to get to 325. So that fateful September, I decided that I needed to stop dieting. Yes I said stop dieting. Dieting had done nothing but put me on a rollercoaster ride of losing and gaining weight, what I needed was a lifestyle change. Anyone who has dieted before knows how hard it is to stay on it, well it’s just as hard (if not harder) to alter the way you think about life and food.
I had already joined a gym and was going on a regular basis; doing all the same old routines I had done in high school and seeing little in the way of results (they didn’t work that well back then either). So I decided that I needed to find some tools to help supplement my quest for a healthier me. I wandered about the various exercise websites, and looked at all of the “weight loss by buying specialized food” sites and wasn’t getting much in the way of inspiration. I decided to see what was available in the Android Market on my phone. I typed in exercise and found a few apps that looked like they may hold promise. I searched on weight loss and found a few more apps that looked like they may be a decent resource. I installed a few different apps and saw nothing that I hadn’t seen in countless other places, that is until I loaded up MyFitnessPal. This application had a hook, it was tied to a website (http://www.myfitnesspal.com) that had a social aspect to it. You could find like-minded individuals who were willing to offer encouragement and were able to relate with your struggles.
I joined MyFitnessPal.com on September 13th 2010 weighing 325 pounds. I was determined to make a go of it and try for a big number. I wanted to lose 100 pounds by the time I turned 40. That gave me just over a year to get my butt whipped into shape and hit my target. Was it a foolish goal? Probably. Would it take determination, will power and a complete change of mindset to make it? Definitely. So I proceeded to use the website to set my goal weight. I chose 220 pounds and it asked me a few questions about my lifestyle. Based on my goal and my lifestyle (sedentary) it set my calorie intake and expenditure goals for me. OK now I had a plan and goal just like many other times before, but this time I had a weapon to help me. By tracking the food I ate with the application on my phone, I soon learned I ate a lot more than I thought I did. A WHOLE LOT MORE. The first week of being on MFP, I didn’t not make my calorie intake goal once. I did learn that I ate on average about 3500 calories a day and only expended about 2200 a day (not counting workouts). That meant 1300 calories in excess each day, well no wonder I didn’t succeed all those times before. This was a game changer. I knew what I needed to do straight away. The second week I made my goal every day, coming in below it by a few calories a few times. Progress at last; small steps to be sure, but progress none the less. For the first couple of months I relied on the machines I was using for cardio and the built in numbers on the MFP web site to tell me the calories I was burning (both of which, while helpful, are not accurate). I was losing weight, I averaged about 2 pounds a week; not too shabby. I was well on my way; If I could maintain 2 pounds per week I would make my goal with time to spare. I bought a Heart Rate Monitor (HRM) and started using that to chart my calorie burns. I would take what the machine said I burned add what the HRM said and average them out. Then I would subtract my Basal Metabolic Rate (BMR) to get the approximate total burn for each workout. Yet another reason to use a smartphone, I needed to do math at the gym. In the old school days I would carry a little notebook and chart what workouts I did. These days my notebook is a phone and it charts the exercise, they calories burned, my calories exerted, and keeps me in touch with a community of people all struggling with the same problem I am (a definite trade out from the old spiral).
I have a routine now too, just like the old days; only it’s a bit different. I work out 4 days a week. I start each day with the same breakfast (pretty much without fail). I find that the consistency helps me. What do I eat for breakfast you ask?
1 pure protein bar (usually Chocolate Deluxe)
24 ounces of water
Yep that’s it; that is breakfast. I have snacks throughout the day the first one at about 9 am every day. Anyway back to the workout routine. As I said, 4 days a week. I workout onTuesday, Thursday, Saturday, and Sunday. On Tuesday and Thursday I start out with chin-ups and Dips 30 of each then it’s cardio time I run. I used to walk, then I jogged, now I run. I average about 7.3 mph for 30 minutes. I use a machine called an Incline Trainer made by Freemotion. It allows me to run a course that varies from 3 degrees to 30 degrees of incline. That’s right I run on 30 degree incline for part of my workout. Typically the course keeps you at a level for 1 minute then changes. The constant change in incline keeps your body from being too adjusted and it has to constantly recalibrate itself. This leads to big burns for me ion the calorie department. After the Incline trainer I move on to another machine (crazy I know) made by Precor it’s a 546i Crossramp. It’s like an elliptical but without moving arms, and the ramp goes between 1 degree and 20 degrees of inclination. Yep you guessed it. I run a course that varies on this one too. 30 minutes at about 6.5 mph. I don’t burn as many calories on it but it works all the muscles of your legs throughout the workout.
On Saturdays I add weights. 30 minutes of weight training, plus an additional 30 minutes on the Incline Trainer. So that’s about 10 miles of running on ever changing courses plus weights. Saturday is my big day I tend to burn about 2000 calories at the gym.
Sunday is strictly cardio. No chin-ups, No dips. Just running on the two machines.
I track everything I eat using MFP. I track all my exercise using MFP. MFP has kept me on my course (unlike this rambling story). MFP was the tool I used to make myself more accountable for the way I treated my body. It is that accountability that has made my dramatic weight loss possible. I know you’re wondering: “Did he lose the weight? Did he make his goal?” Yes and Yes. I hit my goal on September 4th 2011, a full month before my target date. As of today I weigh 218 pounds. I am still working out like mad training for the Toughmudder 2012 (http://toughmudder.com ). It’s a 10-12 mile obstacle course designed by former special forces members. I have inspired my cousin too. He is going to participate in the mudder with me.
I guess what I really wanted to convey here was that it is possible. I lost over 100 pounds in under a year. The tools to help you are out there, and many like MFP are free, the only cost is your own motivation. For better or worse I have changed my life, and my lifestyle. I eat better (for the most part), I exercise routinely, and I am maintaining my weight loss. My next challenge; besides the Toughmudder? Getting this loose skin tightened up so I feel less like a shar-pei. That may take a while though.
Update: 6/22/2012 Just figured I would add a new picture
As of today I weigh 215 pounds. I currently wear a 34″ waist and a large shirt. I work out 4 days a week and limit the total amount of calories I eat per day to around 2200.
My Breakfast is still 24 oz water, a protein bar and a vitamin, but I have added glucosamine as a supplement as well.
I still log into MFP everyday, but I don’t always log my meals. If you get on there feel free to request me as a friend. my userid is robrowald.