WHAT MADE YOU MAKE A CHANGE?
“At the age of 22 I became single from my first serious relationship and gained a lot of weight afterwards. It got worse when the relationship ended, with no confidence, lonely and I felt I was in a dark place. I hated the thought of leaving my flat.
People made comments about my weight, incinutating to move out of their way, followed by harsh insults. I
felt like I couldn’t fit in small shops as I would knock into things or be in the way.
January 12th was the day I decided enough was enough. I immediately rang up a local boxing gym and asked If he was bothered I was overweight and unfit – and he wasn’t! I turned up and expected myself to weigh around 20 stone… It was a complete shock when the scales tipped over 400 lbs. 28 1/2 stone Is a SCARY thing to see at that age. I knew from that very moment… I will have the drive and determination to change my life.
I was an unhappy, lonely, unhealthy geek. My nights were spent in front of a computer screen until the early hours in the morning playing games eating complete junk. I tried working out the amount of calories I was consuming per day. My lunch was 3000 calories alone from the local supermarket! My daily calorie intake was around 10,000 due to my love of Nutella and owning a deep fat fryer.
Buying clothes was awful. I was working in the security field at the time and finding trousers to fit was impossible being a 50″ waist. I felt so big having to go to special stores to find stuff in my size; when relaxing I would be in my 4XXL jogging bottoms which I still own!
I wanted to change. I looked up a study and saw the statistics for a male with a high BMI to lose weight in a year was very high. The odd’s were stacked against me.”
WHAT HAVE YOU LEARNT FROM MAKING A CHANGE?
“If you have the discipline, drive and determination you can succeed with the odd’s against you.
I made a huge change to my diet instantly, cutting out the stupid amount of carbs I was consuming. I went
below 2,000 calories first day of diet and kept with it.
I wanted to drop weight and I wanted to do it fast. I started with boxing twice a week and then started to walk every single day, for 2 hours.
Music in and a route to my friends house and back was 5 miles, time taken 1 hour 54 mins. As the weight dropped my distance increased.
I ended up walking around 8.5 miles a day! I began supplementing with protein shakes for meal replacements – especially after boxing and after walks to promote my muscle recovery; which helped me to get back to training quicker.
People slowly noticed I wasn’t doing this as a new years resolution, I kept at it and results was being shown every single month. I was becoming lighter and happier.
I will always remember a local fish and chip shop, the owner came out and told me that he saw me walking passed every single day and noticed how not only did I lose weight, I walk happier. I’ve loved that compliment since. I’ve also learnt that you don’t need any fad diets or any miracles to lose weight.
I ate less and moved more. I did this journey on my own but it’s great to surround yourself with positive people!
I did indulge in a cheat meal once a week and I believe It didn’t effect my results. Having a deficit 6 out of 7 days, That cheat meal helped me keep on track of my diet!
WEIGHT LOSS PHASE
BREAKFAST | Porridge oats
LUNCH | Lots of smoked salmon and cream cheese on ryvita.
DINNER | Protein Shake (1 or 2)
Porridge oats, 1 scoop Impact Whey Isolate mixed with hot water, fresh fruit & a small piece of dark chocolate.
Protein smoothie: Greek yoghurt, Impact Whey Isolate, frozen fruit, nut butter, chia & flax seeds.
Sweet potato, fish or chicken, greens (broccoli/asparagus/spinach)
Protein Shake, beef Jerky, nuts, avocado, Home-made protein desserts!
PRE BED | Micellar Casein Protein Shake
✓ Increase water intake
I am for 4 litres of water a day.
✓ Measure food with your fist
Fist size of meat, fist size of good carbs, fist size of greens! makes for a good meal.
Always was told diet is 80% so make sure you are strict.
✓ Meal prep
This is an easy way to avoid slip ups in your diet, preparing a bunch of meals that are healthy and easy.
Plan a day to make your meals for the following week. Most people stick to sunday evenings.
✓ Cheat meals rather than days
Instead of a day, I would have an amazing meal that would of course make me feel guilty but I felt it kept me on track throughout the week, looking forward to the day I can let go a little bit and indulge in what I was craving!
“I have never been able to do a single pull-up in my life, I always had to do press-ups on my knees, we all start somewhere.
Now I am able to do both. Still working on wide grip pull-ups!
WEIGHT LOSS PHASE
Daily walks 5-8.5 Miles Per day.
2 x 90 minute Boxing sessions twice a week
Began Weight Training Recently
MONDAY | Chest
TUESDAY | Arms
WEDNESDAY | Back
THURSDAY | Shoulders
FRIDAY | Legs
SATURDAY | Rest day
SUNDAY | Rest/start back over!
I MIX IT UP! Use barbell instead of dumbbell etc, no week is ever the same
|CHEST WORKOUT (HEAVY)||Sets||Reps||Rest (secs)|
|Flat dumbbell press||4||8||60|
|Incline dumbbell press||4||8||60|
|Decline dumbbell press||4||8||60|
|Dumbell Pull Over||4||8||60|
|Land mines (circular) SS>>||4||8-12||60|
|Dumbbell incline flyes with outer rotation||4||8-12||60|
|ARM WORKOUT (HEAVY)||Sets||Reps||Rest (secs)|
|Tricep rope press down||4||8-12||60|
|Tricep push down||4||8-12||60|
|Body weight v-push ups||4||8-12||60|
|EZ Bar curl close grip SS >>||2||8-12||60|
|EZ bar wide grip SS >>||2||8-12||60|
|Bicep Curls (MEDIUM WEIGHT)||4||Failure||60|
|BACK WORKOUT (HEAVY)||Sets||Reps||Rest (secs)|
|Single arm seated row||4||8-12||60|
|Lat pull down SS >>||4||8-12||60|
|Pull down (handles) SS >>||4||8-12||60|
|Straight arm pull down||4||8-12||N/A|
|SHOULDER WORKOUT||Sets||Reps||Rest (secs)|
|Dumbbell shoulder press||3||20||60|
First 5 reps = 3 second pause at top, 3 second back. Last 10 reps fast.
|GIANT SET: (4 exercises together = 1 set)||4||10||120|
|1) Barbell shoulder press||–||–||60|
|2) Barbell shoulder press behind head||–||–||60|
|3) Barbell chin raise||–||–||60|
|4) Barbell straight arm shoulder raise||–||–||60|
|GIANT SET: (4 exercises together = 1 set)||4||10||120|
|1) Lateral Side Raise||–||–||60|
|2) Hammer Front Raise||–||–||60|
|3) Front raises||–||–||60|
|4) Bent over laterals||–||–||60|
|LEG WORKOUT (HEAVY)||Sets||Reps||Rest (secs)|
|Warm-up tri-set (3 exercises together = 1 set)||4||8-12||30|
|1) Hip adduction||–||–||–|
|2) Hip abduction||–||–||–|
|3) Calf press||–||–||–|
|Squats – low weight||4||12||30|
|Leg Press (feet wide position)||4||12||30|
|Leg Press (feet close, high up, using heels)||3||12||30|
|Leg Press (feet wide position) SS >>
|Leg Press (feet close, high up, using heels)
(DROP DOWN 1 PIN AFTER 10 REPS)
|Walking weighted lunges||4||1 side gym to other||60|
DAILY SUPPLEMENTATION |
✓ Micellar Casein (before bed) – as it’s a slow digesting protein without carbs & fats, it nourishes my body during sleep.
FOLLOW ELLIOTT’S JOURNEY!
Great picture from last night chest session. Think I can rival you soon @the_realdadbod… Gotta keep at it!! Gym is paying off!! #gym #gymrat #pose #poser #postworkout #postworkoutselfie #chest #chesthair #chestday #selfie #picoftheday #happy #diet #progress #fatloss #fatlossjourney #weightloss #weightlossjourney #progression #progresspics #beforeandafter #transformation #fitspo #muscles #picoftheday #muscle #fitfam #lean #gettinglean #getlean