I want to “GET FIT. LOOK SHARP”.
This is me around the middle of January 2015. 193lbs and 14-15% body fat.
So I have finally made up my mind to start the arduous journey of shedding my fat. This journey began in September of 2014 when I jumped on a set of scales.
I’m in the grey sweat shirt and weighed roughly 225lbs. Photo taken by Dilloren Killoren.
For the last 10 years I thought that my body weight and muscle mass had pretty much stayed the same. Compared to what I saw, my arms were still pretty muscular and my pants weren’t overly snug. The bigger question: Who was I comparing myself to? As it turns out, when I only looked at myself in the mirror I only compared my physical appearance to none other than…MYSELF!
The problem with this comparative analysis is that I was comparing myself to myself. This method of comparison just does not work and when I finally opened my eyes (thanks to a trip down memory lane via a scrap book that had pictures of me from 2004), I realized that I had gotten fat!
My wife and I decided it was time to do something about it and get back in shape. Time to fight the fat and get fit!
My wife getting fit with a barbell deadlift exercise.
So how do you know where to start? How can you commit to a diet and avoid all the gimmicks? The answer was simple. Science and experience.
I was scrolling through my GooGle+ page and happened across this article from a guy named Michael Mathews. The title reading “The Absolute Best and Worst Ways to Build Muscle“.
At first, I was skeptical because of how many “Lose weight fast” diet schemes there are out there. Paleo diet. Weight Watchers. Cardio fitness. Meal replacements. Blah, blah, blah…the list goes on and on.
However, after reading this article I noticed that this guy has done his homework. Lots of well written material with loads of scientific research studies that have been conducted throughout the years are linked throughout his website. He does offer his own line of protein shakes and a few books that I highly recommend.
So, the journey began. I weighed 224lbs in September of 2014 when I started off by doing stretches, a 20 min walk, and some light exercise that involved only using body weight. For the longest time, this was how I thought things were done. It wasn’t until about mid-October that I came across “Best and Worst Ways to Build Muscle” and that is when the results really started to happen. We invested in nothing more than a weight bench and 300 pounds of olympic weights to perform our exercises with.
Then we started tracking our diet and calorie intake. The method that we use is called Flexible Macro Dieting. With this diet, you basically figure out your Basal Metabolic Rate and use a BMR Calculator to figure out how many calories your body burns every day. Then adjust that according to the linked Mike Mathews article. Figure out if you are wanting to bulk for muscle building or cut for fat loss or do both at the same time.
I recommend getting his book “Bigger, Leaner, Stronger” as this goes further in depth than I will and it even outlines some of the basic compound exercises and even has links and diagrams to demonstrate proper form when executing these exercises.
The main exercises that my wife and I have been doing now for over 3 months are: Bench Press, Barbell Deadlift, Barbell Back Squat, Bicep Curls, Tricep Extensions, and this Ab Routine.
Getting fit with the Barbell Back Squat
Back to the diet.
I will also recommend that when it comes to counting your calories or tracking your macros…Do yourself a favor and be flexible with it. What I mean is DO NOT put too much emphasis on every little gram of every piece of food you eat. You WILL drive yourself crazy! Find a good meal plan that fits your macros and try your best every day to eat those numbers!
We also use calipers for measuring our body fat percentage. We bought these calipers on amazon but read about them here: “How to Accurately Measure Body Fat Percentage”
One method of a good diet comes from this awesome Personal Trainer, that happens to be my sister. She recommends for women: 4oz of meat, 1/4 of carbs/ 1/4 of fruit, and 1 cup of vegetables up to six times a day. For men, the same applies except we get 60z of meat. This really helps out when you are traveling and still wanting stay “within your numbers”.
Just carry a set of food scales with you and don’t try to eyeball it. Measure your food intake so you know exactly what you are eating and track your diet and food plan with something like MyFitnessPal.com. It gets pretty easy to eat on the go.
So far, I am loving the results. So far, I have lost 34lbs. So far, my body fat percentage has gone from 26-28% down to 12.7%.
I love working out now. I love how my wife looks at me. I love the food that we eat. I am bench-pressing 185lbs (the most I have ever pushed up), squatting 225lbs, deadlifting 205lbs, and curling 95lbs on the barbell.
I want to “GET FIT. LOOK SHARP”.
Follow my progress on MyFitnessPal
Have any ideas? Want to share your thoughts? Leave a comment.