100 Pounds Lost

How I Lost 127 Pounds: Chris’ Amazing Weight Loss Transformation

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Read his success story! Before and after male transformation and fitness motivation from men who hit their weight loss goals. They got THAT BODY with training and meal prep. Learn their workout tips get inspiration! | TheWeighWeWere.comChris took it upon himself to ditch complacency so he could live the life he wanted. Learn about his fight to regain a normal life and how he lost approximately 127 lbs during this amazing transformation! 

 

Vital Stats

Name: Chris Rowback

Email: cmrowback@gmail.com

Age: 22

Before: February 7, 2006

Weight: 340-345 lbs.

Pant Size: 44

Body Fat: 40%+

After: October 19, 2007

Weight: 213 lbs.

Pant Size: 33

Body Fat: 11%

Why I Got Started

My life lacked forward momentum, so I took it upon myself to create some. I was never going to live the life I wanted to live as an overweight person, so I had to transform my body in order to set myself up for success in all other areas of my life. Complacency had overtaken every aspect of my life and I had to make the decision to take it back.

How I Did It

The first thing I did was overhaul my eating habits; simple carbohydrates and fatty meats were banished in favor of food high in fiber, lean protein sources, and healthy fats from nuts, peanut butter and olive oil. After about two weeks of acclimation, I introduced exercise into my new lifestyle. I began with 20 pound dumbbells, but at my size, simply moving my body was a chore.

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What Supplements Did I Take

The first supplement I took was whey protein (various brands). After several months and some fitness improvements, I took a thermogenic fat burner; Lipo 6 by Nutrex was my product of choice. I also cycled with NO-Xplode by BSN and Higher Power’s Micronized Creatine, all purchased from Bodybuilding.com, of course.

Sample Diet

Breakfast

One cup of oats

Two pieces of whole wheat toast

All natural peanut butter

Glass of skim milk OR

One cup of Kashi GoLean cereal

Skim milk

One piece of fruit

Mid-morning

One can of tuna OR

Three slices of deli turkey breast

Lunch

Turkeywrap

Spinach

Fat free cream cheese

Salsa

Whole wheat tortilla OR

Turkeysandwich

Whole wheat bread

Lettuce

Tomato

Onion

Mustard

Miracle Whip Lite

Mid-afternoon

Smoothie

FF yogurt

FF milk

Frozen berries

Whey protein

Dinner

Grilled chicken breast or fish

Brown rice

Steamed vegetables

Pre-bed

Peanut butter and honey sandwich OR

Handful mixed nuts

Sliced turkey

That was pretty much the menu everyday, except for dinner on either Friday or Saturday, which I allowed myself anything that I had been craving. It was funny, though, after a week of healthful eating, cheat food would make me feel pretty bad.

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Sample Week Of Training

Monday, Wednesday, and Friday

Total body circuit training

Squat 10-12

Bench Press 10-12

Shoulder Press 10-12

Upright Row 10-12

Bent Over Row 10-12

Triceps Kickback 10-12

Leg Extensions 10-12

Biceps Curls 10-12

Hamstring Curls 10-12

Tuesday and Thursday

HIIT cardio: 5 minute warm-up, followed by 1 minute at best effort. Then 3 minutes at 60% and a 5 minute cool down for a total of 30 minutes; performed on a stationary bike.

Suggestions To Others

It is important to remember that fitness is not a destination, it is a lifestyle. Work hard and be disciplined, but don’t let setbacks kill you. A fit lifestyle allows for the occasional indulgence, but know where that stops. There is a ton of conflicting fitness information available, don’t be overwhelmed!

Doing something is ALWAYS better than doing nothing, get to work, experiment, and find out what works best for you. It is a difficult battle, but armed with information, self-control and a willingness to work hard, anyone can win it!!!

 

Source: Bodybuilding

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