Posts Tagged ‘Pounds’

Man Who Lost 160 Pounds Reveals His Full Fitness Plan

Adam wanted to lose weight to fit in and make friends. Along the way, he found a new, fit lifestyle.

Adam Park always felt left out because of his weight. “I couldn’t go on roller coasters, swim, ski, or snowboard,” he remembers. “By my teen years, I didn’t really have any friends. I was never bullied, but I still felt left out because my weight kept me from participating in most of the things kids my age were doing. I was shy, and having to hang back because of my weight added to that. It was very lonely.”

Even though Adam and his mother were both overweight, his father and brother weren’t, and they kept the house stocked with unhealthy snacks. “I overconsumed calories pretty consistently when I was young, especially when it came to snacks and soda,” he says. To make matters worse, Adam admits he sat on the sidelines—and on the couch. Throughout his childhood and into his early teen years, he picked up bad habits.

“We had big family dinners every night with meat, potatoes, and vegetables,” he says. “They weren’t especially unhealthy meals, but we’d fry things and cook with a lot of oils and fats. That, combined with the snacking and lack of exercise, just made it easy to be overweight.”

As he was preparing to enter high school, Adam weighed 315 pounds. Desperate to fit in with his classmates, he realized that getting in shape had to happen now or never.

This is Adam’s story.

What was your turning point or aha moment?

I was starting high school, and I still had no friends. I wanted to start fitting in, which meant that I had to change my lifestyle.

What was the first thing you changed?

The first thing I changed was my eating habits. I cut out all snacking and stopped drinking anything other than water. If I had to have a snack, I went for something healthy, like a protein bar instead of chips.

Before 315 lbs.

After 155 lbs.
Age: 15
Height: 5’9″
Weight: 315 lbs.
Body Fat: 38%
Age: 17
Height: 5’11″
Weight: 155 lbs.
Body Fat: 16%

Was your family supportive of your decision to get healthy?

My family was behind me 100 percent. They thought my decision to make this change was the greatest thing ever. The most important part was that I came to it on my own terms. My mom has been overweight her entire life and was always told to lose weight, so she was adamant about never telling me that I had to lose weight.

Everyone wanted it to be my decision, and as soon as I made that decision, they stood right behind me. I think they thought that if they pushed me to do it, I might rebel and fight back. I’m glad they waited and let me make that choice for myself.

What did your first steps on your healthy journey look like?

As soon as I made the decision to start getting healthy, my parents gave me a gym membership and hired me a personal trainer. I couldn’t do it all on my own, and they knew that. That was one of the biggest ways they supported me.

They also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy.

[My family] also made an effort to cut back on keeping unhealthy snacks in the house and bought more fruits and vegetables for me to eat. They cleaned out the basement so I could set up a home gym. They really did everything they could to help me get healthy.

Has your transformation led to healthier habits for the rest of your family?

The rest of the family has tried to adopt some of my eating habits, and my mom has lost 30-40 pounds. They go for walks and eat healthier snacks now. It’s been a positive change for the whole family.

How did you start to incorporate fitness into your lifestyle?

The only piece of exercise equipment we had was a treadmill, so that’s where I started. Within the first couple months, I started to see weight come off, just from walking and running on the treadmill daily. I also noticed I had more energy. I was happier and more outgoing. When I walked by the mirror, I would look at myself, whereas before I avoided my reflection.

What was the most challenging thing for you at the gym?

At first, my confidence was shot. I was so self-conscious that I didn’t want my trainer taking me out on the floor. We used a private room at the gym instead.

Once I learned proper form and developed better balance so I wouldn’t fall, I was able to work out on the floor with everyone else.

When did you discover Bodybuilding.com?

I came across Bodybuilding.com at about the same time I started going to the gym. Once I started lifting weights, I looked up workouts. One that I used early on was the Beginner’s Fat Loss Program. I saw good results from sticking to that, and then I was hooked.

How did the site affect your transformation?

It was really an all-in-one place for the information I was looking for at that point. If I want to work on a specific part of my body, but I’m not sure how, I can ask on BodySpace and learn what other people’s favorite moves are.

I was able to find meal plans and workout ideas, too. I actually based my own meal plan on several others I saw on the site. The common factor was lean protein and healthy carbs, so I used that as a base to start forming my own diet.

How did you create the meal plan you use now?

Bodybuilding.com helped me figure out my meal plan. After reading through diet plans on the site, I started increasing my protein intake and moderated my carbs. Eventually, through a lot of trial and error, I took those basics and turned them into the diet that works for me.

Meal 1

Celery 2 stalks


Peanut butter 2 tbsp


Smoothie:

Coconut water 1 cup


Nonfat yogurt 1/2 cup


Frozen mixed fruit 1 cup


Granola 1/4 cup


Meal 2

Raw carrots 2-3


Meal 3

10″ whole-wheat wrap 1


Fat-free mayo 1 tbsp


Chicken breast, chopped 5 oz.


Lettuce 1 cup


Tomato, diced 1


Green pepper, chopped 1


Grated cheese 2 tbsp


Meal 4

Celery 2 stalks


Peanut butter 2 tbsp


Meal 5

Chicken breast, chopped 5 oz.


Dry baked potato 1


Cauliflower 1 cup


Mixed green salad 2 cups


How do you curb cravings?

I’ve always craved soda, but all I need to do to overcome cravings is look in the mirror. I have a lot of excess skin, and seeing that in the mirror serves as a daily reminder of what I used to look like. I don’t want to go back to that. I see how far I’ve come, and it gives me the willpower to say no to my old, unhealthy habits.

How did you transition from working with a trainer to setting your own workouts?

I worked with my trainer for about four or five months. We weren’t able to keep paying for sessions at that point, but he still said I could call him if I ever had questions or needed help. I felt a lot more confident. I was able to keep using the same workout plans my trainer had shown me, or change them up by learning about new workouts online.

What do your workouts look like now?

Day 1: Legs />
1

Squat

4 sets of 12 reps

Barbell Squat Barbell Squat

2

Leg Press

4 sets of 12 reps

Leg Press Leg Press

3

Lunge

4 sets of 12 reps per leg

Barbell Lunge Barbell Lunge

4

Leg Extension

4 sets of 12 reps

Leg Extensions Leg Extensions

5

Seated Leg Curl

4 sets of 22 reps

Seated Leg Curl Seated Leg Curl

Day 2: Core />
1

Crunch

50 reps

Crunches Crunches

2

Plank

5 min.

Plank Plank

3

Air Bike

10 min.

Air Bike Air Bike

4

Mountain Climber

10 min.

Mountain Climbers Mountain Climbers

5

Russian Twist

20 reps

Russian Twist Russian Twist

Day 3: Rest />

Day 4: Chest and Shoulders />
1

Bench Press

4 sets of 12 reps

Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dumbbell Fly

4 sets of 12 reps

Dumbbell Flyes Dumbbell Flyes

3

Shoulder Press

4 sets of 12 reps

Barbell Shoulder Press Barbell Shoulder Press

4

Treadmill jog

30 min.

Jogging-Treadmill Jogging-Treadmill

Day 5: Arms and Back />
1

Dumbbell Bicep Curl

4 sets of 12 reps

Dumbbell Bicep Curl Dumbbell Bicep Curl

2

Triceps extension

4 sets of 12 reps

Seated Triceps Press Seated Triceps Press

3

Hammer Curl

4 sets of 12 reps

Hammer Curls Hammer Curls

4

Barbell Biceps Curl

4 sets of 12 reps

Barbell Curl Barbell Curl

5

Lat Pull-down

4 sets of 12 reps

Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

6

Bent-Over Barbell Row

4 sets of 12 reps

Bent Over Barbell Row Bent Over Barbell Row

7

Single-Arm Dumbbell Row

4 sets of 12 reps

One-Arm Dumbbell Row One-Arm Dumbbell Row

8

Cable Row

4 sets of 12 reps

Seated Cable Rows Seated Cable Rows

Day 6: Cardio />
1

Elliptical

15 min.

Elliptical Trainer Elliptical Trainer

2

Treadmill jog

30 min.

Jogging-Treadmill Jogging-Treadmill

3

Burpee

15 min.

Burpee Burpee

Day 7: Rest />

How did you stay motivated when you wanted to quit?

When I started seeing results, I realized that fitness is my future. I can’t go back. I have to keep moving forward.

Adam’s Favorite Gym Tracks

OMI
“Hula Hoop”
DVBBS & Borgeous
“Tsunami”
K’naan
“Wavin’ Flag (Coca-Cola Celebration Mix)”
Cold Creek County
“Till The Wheels Come Off”
OMI
“Hula Hoop”
DVBBS & Borgeous
“Tsunami”
K’naan
“Wavin’ Flag (Coca-Cola Celebration Mix)”
Cold Creek County
“Till The Wheels Come Off”

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Bodybuilding.com Articles

Janet Shed 200 Pounds And Started An Adventurous New Life

Janet thought yo-yo dieting was the norm, but when she took control of her health she discovered all the adventure a fit life really has to offer!

Although Janet came from a family that encouraged healthy eating, she feels genetics were to blame. “My brother, my father, my mother, and I were all overweight, and then there was my skinny little sister,” she says. “We all ate the same foods, which included lots of fruits and vegetables. My mom was very conscious of healthy eating because of her own struggles with her weight, but except for my sister, we were all still overweight. That makes me think genetics had something to do with it.”

Janet and her family tried everything they could think of to get healthy, and every once in a while, Janet was able to lose a little bit of weight—but it always came back. Decades of yo-yo dieting followed until, finally, a health scare led Janet to take control of her weight—and her life—once and for all.

This is Janet’s story.

How did you attempt to lose weight as a teen?

My mom took my brother and me to a program called “TOPS,” or Take Off Pounds Sensibly. It’s basically a weight-loss support group. She also took us to a nutritionist, who put us on diet pills for a little while. You have to remember, this was in the 1970s, so they did things like that. I remember the nutritionist also giving me a stamp book of foods I could eat; I was supposed to use the stamps to keep track of calories. I didn’t really use it.

Did anything work?

One year, when I was around 10, I stayed with my aunt for a few weeks during winter break. She put me on a really great diet where she just gave me three meals a day and I could have healthy, low-calorie snacks like cucumbers. I actually lost a lot of weight with her, but when I went home, it was into an environment that was a lot less structured. My mom was working at that time, so I had to fend for myself when it came to food. Once I lost my aunt’s supervision, the weight came back pretty quickly.

Did you have any success with losing weight as you got older?

I lost weight three times as a young adult. When I first left high school, I had gotten to 268 pounds. I freaked out and remember thinking, “My gosh, that’s too heavy!” I got back to 205 pounds, but the weight crept back on slowly until I reached 295. Once again I managed to drop the weight—reaching 210 this time. My cycle wasn’t over though: I hit 390, managing to get back down to 260 pounds that time. With each successive weight loss, I actually gained weight.

Before 379 lbs.

After 170 lbs.
Age: 49
Height: 5’6″
Weight: 379 lbs.
Age: 52
Height: 5’6″
Weight: 170 lbs.

I did it the right way all three times: I exercised a lot and watched what I ate. I didn’t starve myself; I just cut back on unhealthy foods and tracked what I was eating. But once I lost the weight, I’d slowly slip back into unhealthy habits. I’d treat the weight loss as an excuse to have an unhealthy meal, then two, then three, and eventually, everything I was eating was unhealthy. Yo-yo dieting had become a pattern for me. I knew I could lose weight again if I gained it back, and I used that as an excuse whenever I started to gain weight again.

What was your turning point?

At 49, I weighed 379 pounds. I was down in Mexico with a friend of mine, and we were walking. She was walking fast and we were walking up a slight incline. Because I was trying to keep up, I really pushed myself physically, and my heart started beating so hard. It was the first time I thought I might actually have a heart attack. That was my wakeup call. Feeling my heart pound like that made me realize how sick I was and that I could, in fact, actually die.

That experience made me face the fact that I just didn’t feel good. I was scared because I started to think about how I might have to have someone take care of me. I was 49, and all of a sudden, I started to notice that getting up off the couch was a big deal; forget bending down or picking something up off the floor.

What was the first step you took to get back in control of your weight?

I had lost weight before by taking long walks, so I thought I would start there. I went for a walk. There’s a mall that’s about three miles from my house, so I decided I would walk there and back. On that walk, I saw a sign outside someone’s house for personal training.

I had lost weight before by taking long walks, so I thought I would start there.

What did you think about the idea of hiring a trainer?

I had actually contacted a personal trainer prior to that, but she didn’t show up for our session. It was a really negative experience, so I didn’t try again for a while. But, by the time I saw that sign, taking a chance had already been in the back of my mind. I decided to go for it, and it helped that I like the name on the sign, too: Ungifted Athletes. I thought, “That’s me!”

How did your trainer get you started on the path to getting fit?

The first thing he had me do was sit down on a platform and get back up. The height of the platform was adjustable, so as I got stronger, he’d make the platform get lower and lower. It was sort of a build-up to doing squats.

When did you start to see results?

I started seeing my trainer weighing 379 pounds. I lost the first 20 pounds really quickly—probably about a month or so. That was a small change, but I felt like I had more energy. I felt lighter and better. That made me start to feel more positive, and it gave me some motivation to keep going.

Did you make changes to your diet as well?

My trainer didn’t give me a diet at first, but I knew I wanted to eat right. I was still eating some junk food—particularly candy—but I started keeping a food journal to keep myself accountable. I ate a lot of lean meats and vegetables.

I felt lighter and better. That made me start to feel more positive, and it gave me some motivation to keep going.

How did you fight cravings?

My biggest craving has always been ice cream. I told my trainer I was struggling with that, and his advice was to just wait. If you have a craving, follow the 10-minute rule: If you wait 10 minutes, the craving will pass. That worked really well for me.

What does your diet look like now?

Meal 1: Breakfast

Whole-wheat toast 2 slices


Egg whites 1/2 cup


Whole egg 1


Spinach 1/2 cup


Mushroom 1/2 cup


Onion 1/2 cup


Turkey sausage 2 oz.


Meal 2: Morning Snack

Chicken breast 2 oz.


Apple 1


Meal 3: Lunch

Chicken breast 4 oz.


Broccoli 1 cup


Zucchini 1 cup


Brown rice 3/4 cup


Meal 4: Afternoon snack

Low-fat Greek yogurt 1/2 cup


Banana 1


Meal 5: Dinner

Turkey tenderloin 4 oz.


Baked potato 1/2


Fat-free sour cream 2 tbsp


Steamed carrots 1 cup


Mustard greens 1 cup


What kept you motivated throughout your transformation?

I lost 200 pounds in about two years. As I kept working out, I started running and found that I really enjoyed it. My trainer helped me set goals to start racing—first some 5k and 10k races, and then a half-marathon. Eventually, he challenged me to run a full marathon. Training for that was hell. I’m not very fast, so I was running for 7-8 hours on Saturdays to get in 18 or 20 miles. My whole Saturday was gone.

How did you overcome your training difficulties?

If I didn’t do it, I’d have to go back to my trainer and explain why. It’s not so much that I was scared of him being mad, but I didn’t want him to be disappointed. As my trainer, he’s the main person who helped me get the weight off and keep it off. It felt like we were a team. We did this together. When he asked me to do something, it meant something to me. It wasn’t just him being a pain in the neck; it was about me progressing and getting better.

Plus, it was amazing to set out and achieve my goal and to finish a marathon at my age. How many people can say that?

What workouts helped you reach that goal?

Day 1 />
1

Deadlift

3 sets of 6-10 reps

Barbell Deadlift Barbell Deadlift

2

Squat To Press

2 sets of 10-15 reps

Dumbbell Squat To Shoulder Press Dumbbell Squat To Shoulder Press

3

Squat jump

5 sets of 10 reps

Freehand Jump Squat Freehand Jump Squat

4

Dumbbell Row

1 set of 25 reps

Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Day 2: Rest />

Day 3: Cardio />
1

Run

2 miles

Jogging-Treadmill Jogging-Treadmill

Day 4 />
1

Burpee

5 sets of 5 reps

Burpee Burpee

2

Dumbbell Row

3 set of 10 reps

Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

3

Modified Inverted Row

3 sets of 12 reps

Inverted Row Inverted Row

4

Dumbbell Shoulder Press

3 sets of 10 reps

Dumbbell Shoulder Press Dumbbell Shoulder Press

Day 5: Cardio />
1

Run

3 miles

Jogging-Treadmill Jogging-Treadmill

Day 6 />
1

Squat To Bench

3 sets of 20 reps

Barbell Squat To A Bench Barbell Squat To A Bench

2

Box Jump

3 sets of 20 reps

Box Jump (Multiple Response) Box Jump (Multiple Response)

3

Deadlift

3 sets of 6-10 reps

Barbell Deadlift Barbell Deadlift

4

Modified Inverted Row

3 sets of 12 reps

Inverted Row Inverted Row

5

Barbell Curl

3 sets of 10 reps

Barbell Curl Barbell Curl

Day 7: Cardio />
1

Run

7 miles

Jogging-Treadmill Jogging-Treadmill

What are your goals now?

The best part of my journey is definitely all the things I can do now that I could never do before. I went horseback riding for the first time. Finally, after all these years, I was able to get on a horse. That was really cool. I went on a zip line, and I noticed the weight limit; there was a long time that I wouldn’t have made that weight limit, but this time I could partake.

Even just being able to go to a restaurant and sit in a booth comfortably is so nice. Going to movies, flying on an airplane, fitting into rides at the fair—all of those things were so difficult to me before because of my size. Now, I don’t have to think twice about them anymore.

I’ve been thinking about what else I want to do. I like to hike, so I’ve been thinking that I’d like to visit Yosemite National Park. At my age, I don’t think I want to run another marathon, but maybe I’ll work my way up to half-marathons again. I feel like I can do anything now.

How did you discover Bodybuilding.com?

I had surgery to remove excess skin from my abdomen, which laid me up for a while. I used that time when I couldn’t exercise to train to become a trainer. I did a search looking for certain kinds of exercises, and Bodybuilding.com came up. I loved the site. The variety of exercises has been really helpful. It gets me excited about new training approaches and gives me information I can use to help my clients.

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