This Guy Dropped 67 Pounds with Protein, Portions, and Planning

Setting Short-Term Goals

ESTABLISHING BIWEEKLY goals and being held accountable by my trainer for my food intake, activity level, water consumption, weight, and sleep patterns kept me motivated. Meeting or surpassing these goals became a challenge that I eagerly embraced. I realized that accountability was crucial for my progress and self-improvement.

My workout routine consisted of three sessions per week with my trainer, supplemented by an occasional fourth workout on my own. These sessions focused on full-body workouts, upper body strength, and lower body strength. Additionally, I dedicated a fourth workout to target my upper body, an area I was particularly keen on developing.

Lifting Smarter

FOCUSING ON proper lifting techniques was instrumental in my progress. Learning cues such as “dragging your elbows” during rows or breathing techniques during squats significantly improved my lifting capacity. Surprisingly, I found a new love for the pendulum squat, which provided an intense leg workout in a short amount of time.

Being Consistent

I REALIZED THAT consistency, strict form, and repetition are key components of growth and progress. Understanding that a single setback, whether in diet or exercise, wouldn’t derail my overall journey was crucial. I learned to give my all in every workout, as one of my trainers often says, “Last set, best set!”

Making Workouts Entertaining

I INCORPORATED an hour of treadmill time into my daily routine to achieve my step goal of 10,000 steps. Initially, I struggled to maintain consistency during lunch breaks, but I found a solution by combining my evening relaxation time with treadmill workouts. By watching shows or reading while on the treadmill, I not only surpassed my step goal consistently but also minimized mindless snacking in front of the TV.

Shifting my focus from sedentary TV time to active treadmill sessions resulted in exceeding my step count and correlating it with higher fat loss rates. This simple change not only boosted my physical activity but also improved my overall health.

Understanding Portions

I REVAMPED MY DIET by gaining a better understanding of portion sizes. By weighing my food, I realized that my previous portion estimations were contributing to my weight gain. During my transformation, my diet consisted of nutritious options such as egg bites for breakfast, chicken salads for lunch, and protein-rich meals for dinner. I rarely felt hungry as I made conscious choices to fuel my body properly.

Meal planning played a significant role in my success. While I prioritized home-cooked meals, I also allowed flexibility in my schedule by incorporating pre-made options from local establishments. This approach ensured that my diet remained consistent even during busy weeks. Remember, it’s about maintaining consistency in the long run, not perfection.

Planning Ahead

MEAL PLANNING was a game-changer for me. By strategizing my meals in advance and leveraging convenient options when needed, I stayed on track with my nutrition goals. This approach allowed me to navigate through busy periods without compromising on my dietary requirements. Remember, it’s all about finding a sustainable balance in your lifestyle.

Over two years have passed since I began my transformation journey, and I continue to thrive in my new lifestyle. The initial ten months of intense training and dietary changes set the foundation for a healthier me, and I have sustained this progress by staying committed to my fitness regimen.

Having Support

MY FAMILY has been a pillar of support throughout my journey, despite the occasional skepticism from well-meaning relatives. While navigating through societal norms and familial expectations, my wife, Kristine, stood by me unwaveringly. Her support and understanding were invaluable as I made significant lifestyle changes for the better.

The transformation not only enhanced my physical health but also improved my mental well-being. I’ve discovered a newfound sense of confidence and clarity, enabling me to tackle challenges in both my personal and professional life with renewed vigor.

The newfound confidence and vitality have propelled me to set new fitness goals, including building more muscle mass through strategic bulking and cutting cycles. Currently, I am focused on achieving specific weightlifting milestones that challenge me and push my limits.

For those embarking on their own transformation journey, I urge you to surround yourself with individuals who prioritize health and wellness. Building a support system and being held accountable are crucial factors in achieving lasting results. Remember, your journey can inspire others to embark on their path to a healthier lifestyle.