I Lost 70lbs By Setting Small Obtainable Goals



By: Matt C.

In 2010, I was diagnosed with a tumor in my throat. I was swallowing through a hole the size of a nickel, I had sleep apnea, and coincidentally, I was obese. After surgery, I began exercising for my wedding in 2011, but after my wedding, my weight ticked back up.
 
Having a family history of heart disease has always scared me, especially when my daughter was born in 2014. I want to be around for a long time for my kids, so being healthy became a priority when we were expecting.
 
After several failed attempts, I started a weight loss program at my work in January 2013. I went to GNC and picked up some C4 and COR-Performance Whey and got to work. Over the next two years, I went from 230 lbs to 157 lbs.
 
My original goal was a number on the scale (175 lbs). Once I reached that, I kept going and got to 157 lbs at my lowest.
 
When my son was born in 2016, we had a lot of friends bring us comfort food while my wife and I were on leave. I also gained some sympathy weight during the pregnancy. I went from that 157 to 175 over the course of 10 months. When January 2017 hit, I regained focus on nutrition and put my workouts into high gear with a lot of HIIT and weight training.
 
Now, I weigh 160 lbs and have 14.5% body fat with the goal of reaching between 10-12%.

Training

I went through three different training phases throughout my weight loss journey. The first phase was 100% distance running/walking. While that yielded some pretty decent results, I decided to transition to 80% weight training 20% cardio after about 8 months.

After 6 months of that split, I transitioned to 50% weight training, 50% HIIT. This gave me my best results in overall strength gain and fat loss.

Nutrition

My nutrition came down to cutting out what was unnecessary. While I like drinking with friends, I knocked that down to 2 alcoholic drinks per month. I cut out all soda and reserved a cheat meal every week for something like a good burger and fries. On most days, it was a lot of lean protein like turkey and chicken, lots of green veggies, and sweet potatoes as my starch. I also had salmon about once a week.

Supplementation

I take 4 or 5 supplements. C4 before a workout, then Alpha Amino, COR-Performance Whey, Multivitamin, and Fish Oil. With this combination, I've been able to manage my weight.

Advice 

Make small obtainable goals. When you reach one, make another. Make sure your nutrition is something you can maintain. Lastly, stay consistent and persistent. This is a marathon, not a sprint!



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