Transforming My Body: A Straightforward Approach to Losing 47 Pounds
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I believe it’s safe to say that the fitness industry thrives on the average individual's struggle to maintain a consistent diet and exercise regimen.
From meal replacement shakes to trendy detoxes and magazines promising ‘abs in 5 minutes,’ the fitness market rakes in a staggering $100 billion globally by keeping people in the dark about how to successfully navigate their fitness journeys and achieve the bodies they desire.
I've been there too—caught in a relentless cycle of diets and workout plans, feeling ashamed when I faltered, only to be lured back in by the latest and greatest programs that promised miraculous results, only to fall back into familiar habits weeks later.
I've explored a vast array of diets: paleo, keto, intermittent fasting, and more.
It’s important to clarify that I’m neither a personal trainer nor a nutritionist. I’m just someone who has navigated this journey on my own, eager to share what I’ve learned from my experiences.
I’m not advocating for one method over another; rather, I aim to share my insights on what worked for me and how I achieved the best shape of my life… so far.
Getting Started: The Beginning of My Journey
I vividly recall picking up my first issue of Men’s Health back in December 2004. As a skinny thirteen-year-old, I was fascinated by the idea of reshaping one’s body, molding it into something extraordinary. I was hooked.
At that time, with limited knowledge and before the advent of Google, I asked my dad for an Abswing—a contraption that promised enviable abs, as depicted by perpetually smiling models on TV.
Every school night, I would run up and down the street with ankle weights, followed by an exhausting regimen of 200 ab swings, believing that was the secret to creating abs. While it yielded some results, it was far from sustainable.
I craved a complete transformation: strong arms, a defined chest, and toned legs. Who truly wants to be just a skinny person with abs?
Fast forward a few years, I had gained significant weight. After a tough breakup, I was determined to take control of my life, relying on my Men’s Health and Men’s Fitness subscriptions for guidance.
I chose swimming as my primary activity after reading about it in one of the articles. A decade later, I can still recall the intricate 50-minute routine.
Each stroke felt like a step closer to the person I aspired to be. Coupled with a strict six-meal-a-day plan, I followed it obsessively, leading to a weight loss of 39 pounds, but I couldn’t maintain it.
For years, I oscillated between extreme discipline and complete neglect, retreating into a cycle of comfort eating until I could muster the motivation to try again.
Eventually, I hit a low point where I stopped caring about my eating habits, only to be startled by my reflection in a passing mirror.
Understanding Diets: The Real Deal
Every fitness influencer seems to champion their dietary approach as the ultimate solution for weight loss, largely because it’s in their best interest.
The truth is, all diets share one fundamental principle: they rely on a caloric deficit.
Low Carb Diet
- Focuses on reducing carbohydrate intake while increasing protein and fat consumption.
- How it works: By creating a caloric deficit.
Paleo Diet
- Involves eating only foods that would have been available during the Paleolithic era.
- How it works: By creating a caloric deficit.
WW (Weightwatchers)/Slimming World
- Utilizes a points system for portion control.
- How it works: By creating a caloric deficit.
Ketogenic Diet
- Involves minimal carbohydrate intake, high fat, and moderate protein.
- How it works: By creating a caloric deficit.
Ultimately, weight loss boils down to one principle: consuming fewer calories than your body expends. When in a caloric deficit, your body taps into stored fat for energy.
That’s the crux of it!
Everything else is merely a preference in dietary choices.
“But this diet has unique benefits…”
Perhaps, but with enough digging, you can find studies supporting almost every dietary approach. The key determinant of success is what someone can realistically stick to long-term.
There’s no single correct path for weight loss; it’s all about individual adherence.
My Epiphany: What Worked for Me
For those who aren’t aware, IIFYM (If It Fits Your Macros) has gained significant traction in the fitness community.
Macros—short for macronutrients—divide your daily caloric intake into three categories: 1) Protein, 2) Carbs, and 3) Fat.
As long as I met my macro goals, I knew I was on track for weight loss.
For a long time, I believed I needed to adhere to strict, expensive meal plans for weight loss. It turns out I could have enjoyed treats like cookies or Pop-Tarts without guilt.
Following the IIFYM approach while maintaining a caloric deficit was transformative for me. It allowed me to eat healthily while indulging occasionally, striking a balance I had never experienced before.
The only downside to IIFYM is the need for meticulous tracking to ensure you remain in a caloric deficit. With time, you can estimate food calorie content from experience. While I prefer logging my intake in a food diary, apps like MyFitnessPal can be invaluable for tracking macros and calories.
Confronting Reality: Facing the Music
This photo captures me at my highest weight—204 pounds (14 stone 8 lbs).
It was taken after I struggled to keep up with my 65-year-old father during a 5-mile walk, stopping multiple times to stretch my calves.
This was my breaking point. I felt defeated and mentally drained. While I wouldn’t say I was depressed, I was on the edge. I had lost my job, was back living with my parents, and felt hopeless.
I realized I wanted to change how I looked. Unbeknownst to me, my confidence was beginning to grow as I started to feel better about my body.
Week by week, I began to notice changes. Initially, the differences were small, but internally, I felt a significant shift.
Weight Training
From ages 18 to 22, I gained confidence in the gym. However, when I embarked on this latest journey, I felt like a stranger in a familiar environment, having undone my previous progress through poor lifestyle choices.
My strength had plummeted, prompting me to research and implement new techniques.
#### Reverse Pyramid Training
Reverse Pyramid Training (RPT) involves performing the heaviest set first, followed by lighter sets with increased repetitions:
- Set 1: 4–6 reps at maximum weight
- Set 2: 6–8 reps at 10% lighter weight than Set 1
- Set 3: 8–10 reps at 10% lighter weight than Set 2
A study published in the Journal of Sports Science and Medicine highlights RPT’s benefits, including:
- Enhanced muscle gains when training in the heavy rep range.
- Maximizing strength by engaging fresh muscles right away with the heaviest set post-warm-up.
- Time efficiency, allowing for workouts averaging 45 minutes or less.
#### My Workouts
Here’s a basic outline of my workout routine, which I performed every other day with a rest day in between.
Workout A (Chest & Triceps) - Incline Dumbbell Bench Press: 3 sets — 4-6, 6–8, 8–10 reps (RPT) - Weighted Dips: 2 sets — 4-6, 6-8 reps (RPT) - Incline DB Flyes: 4 sets — 12, 10, 8, 6 (Standard Pyramid) - Skull Crushers: 3 sets — 6, 8, 10 reps (RPT) - Rope Extensions: 4 sets — 12, 10, 8, 6 (Standard Pyramid)
Workout B (Legs, Shoulders, and Abs) - Seated DB Shoulder Press: 3 sets — 5, 6, 8 reps (RPT) - Hang Cleans or Sumo Deadlifts: 3 sets — 5, 6, 8 reps (RPT) - Lateral Raises: 4 sets — 12, 10, 8, 6 (Standard Pyramid) - Barbell Squats: 3 sets x 6–10 reps (3 mins rest between sets) - Calf Raise Machine: 4 sets — 12, 10, 8, 6 - Ab Rollers: 3 sets — 10–15 reps
Workout C (Back & Biceps) - Weighted Chin-ups: 3 sets — 5, 6, 8 reps (RPT) - Back Rows: 4 sets — 12, 10, 8, 6 (Standard Pyramid) - Reverse Fly Machine: 3 sets x 8–12 reps (1–2 mins rest between sets) - Incline DB Curls: 3 sets — 5, 6, 8 reps (RPT) - Hammer Curls: 4 sets — 12, 10, 8, 6 (Standard Pyramid)
After 6–8 weeks, I would modify the routine, swapping exercises while still targeting the desired muscle groups.
Cardio
I was once a strong proponent of High-Intensity Interval Training (HIIT) for burning fat, but over time, I found it exhausting and draining.
The combination of my caffeine intake and this taxing regimen led to elevated cortisol levels, leaving me feeling unwell repeatedly. Although effective, it was incredibly challenging.
This time, I opted for Low-Intensity Steady State (LISS) cardio, engaging in activities like hiking, walking 10k steps, or using the StairMaster.
While cardio contributes positively to heart health, I viewed it as an extra boost to accelerate results.
Without cardio, I typically lost 1.5-2 pounds weekly. However, incorporating consistent cardio, like walking everywhere—shopping, social events, and even to the gym—allowed me to lose about 2–4 pounds a week.
I discovered that walking didn’t affect my hunger the way HIIT did. It was enjoyable and refreshing. Although it took longer than a 20–30 minute HIIT session, I relished the chance to listen to podcasts while I walked, achieving similar results without exhausting myself.
Nutrition
Adjusting My Caloric Intake
All of the above is meaningless without proper nutrition.
First, I determined my maintenance calories—the calories required for my lifestyle.
There are various methods to calculate this, but a general guideline is to multiply your weight in pounds by 15 for an approximate maintenance estimate:
For example, a 180-pound person would require about 2,700 calories.
According to Healthline, a healthy caloric deficit is around 500 calories less than your maintenance. For our 180-pound example, that would be 2,200 calories.
However, excessively high deficits can affect the sustainability of a diet. Sure, you might lose a lot of weight, but it can also harm your hormonal and metabolic health.
Lower leptin levels (a fat-burning hormone) and higher ghrelin levels (a hunger hormone) can make it challenging to stick to the diet and lead to a return to old eating habits.
Here's how I calculated my targets.
At my peak weight of 204 pounds, I aimed to reach 160 pounds. I calculated my maintenance at 194 pounds, opting for a slightly higher deficit of 700 calories:
194 x 15 = 2,910 2,910 - 700 = 2,210 calories.
Once I reached 194 pounds, I recalibrated my macros for my next target of 184 pounds and repeated the process until I achieved my goal of 160 pounds.
After 10-12 weeks of caloric deficit, I noticed diminished fat loss, so I would eat at maintenance for 2-3 weeks before returning to a deficit, which reignited my fat loss ability.
Macro Calculation
When calculating macros, I always prioritize protein. Various theories exist, with many suggesting a higher protein intake, such as matching grams to centimeters in height (e.g., a 183-centimeter person = 183 grams of protein).
From my research, I found that the recommended protein intake is approximately 0.82 grams per pound of body weight (around 1.8–2 grams per kg).
Thus, for 194 pounds: 194 x 0.82 = 159 grams of protein.
With 4 calories per gram of protein, I multiplied my protein intake by 4 and deducted that from my daily allowance: 159 x 4 = 636 calories. 2,210 - 636 = 1,574 calories remaining.
Next, I allocated carbohydrates at 60% of the remaining calories: 0.6 x 1,574 = 944 calories. With carbohydrates also at 4 calories per gram, that’s 944 ÷ 4 = 236 grams of carbs.
For fats, which have 9 calories per gram, I had 630 calories left (1,574 - 944 = 630), yielding: 630 ÷ 9 = 70 grams of fat.
My final macro breakdown was 159 grams of protein, 236 grams of carbohydrates, and 70 grams of fat.
Food Choices
I wanted my meal plan to be enjoyable while still meeting my micronutrient needs. Thus, I aimed for 80% 'clean' foods (sometimes up to 90%) and 20% indulgent but beloved 'junk food.'
For clean foods, I allowed myself a wide variety of vegetables (excluding potatoes/fries), especially greens (broccoli, spinach) and nightshades (tomatoes, peppers).
Protein Sources: - Chicken, eggs, cheese, beef, fish, pork, whey protein, protein bars
Carbohydrates: - Oats, whole grain rice, whole grain bread, cream of rice, legumes, potatoes, sweet potatoes, and fruits
Fats: - Cheese, peanut butter, almond butter, coconut oil, butter, sour cream, nuts, avocados, and olives
Refeed and Cheat Meals
We’ve all seen Dwayne ‘The Rock’ Johnson’s legendary cheat meals, where he devours vast quantities of pizza, French toast, ice cream, and pancakes.
I’m not The Rock, and I know that such a cheat meal would derail my progress (as tempting as it is).
Refeeds, however, are days when you eat at maintenance calories without the drawbacks of a cheat day.
Initially, I had one refeed per week, but I found it made me hungrier. To counter this, I allowed myself an extra 300 calories on particularly hungry days. This approach didn’t hinder my weight loss; instead, it provided relief and motivation to continue the next day.
I didn’t always use this extra 300 calories, but it was handy during moments of frustration with dieting.
Supplements
I used to spend a considerable portion of my student loans on supplements, but I’ve learned they’re not nearly as crucial as they’re made out to be. Achieving your goals is possible with proper nutrition without relying on numerous tubs of whey protein. They serve more for convenience than necessity.
While I occasionally used whey protein, it wasn’t essential. I likely spent more on protein bars, simply because I enjoyed their taste.
On a consistent basis, I purchased pre-workout (which could be substituted with a strong espresso), vitamin D3, and vitamin C. Beyond that, I sourced all my micronutrients and macronutrients from food.