John Stone
Wed, April 1st, 2009, 07:04 AM
2008 was a life-changing year for JSF forum member euan (http://forums.johnstonefitness.com/member.php?u=25835), and he isn't letting up in 2009! In just over one year Euan dropped more than 60 pounds of fat and almost 13 inches from his waist!
When Euan decided to make a change, he didn't allow himself to make the all-too-common beginner mistake of trying to come up with the "perfect" program before he started: he sprung into action, and then altered his plans as he learned and progressed (Euan's transformation reminds me of my own in that respect).
Also, be sure to check out Euan's amazing and inspiring journal (http://forums.johnstonefitness.com/showthread.php?t=41400); his positive attitude and "never say die" approach makes for some incredibly inspiring reading.
BEFORE - December 7, 2007
Weight: 245lbs
Chest: 46.5"
Waist: 46.2"
Thighs: 29"
CURRENT - March 9, 2009
Weight: 184lbs
Chest: 38"
Waist: 33.5"
Thighs: 24"
BEFORE & CURRENT:
30587
30588
Why did you decide to make a transformation?
All my life I had been the fat kid. I had just sent away my university applications when it dawned on me - I was getting ready to enter a new phase in my life. In 10 months I was about to begin what others had told me would be the best 4 years of my life. The more I thought about it, the worse I felt. In 10 months I was about to begin another 4 years as the fat kid.
Right then I swore I would change. I was furious with myself for ever getting so out of shape in the first place. That anger fuelled me and from that moment I knew nothing could come between me and my goal of being happier, healthier, and more confident in myself.
What sort of planning did you do before you started?
I didn't have any time to make plans; I was just desperate to get started. I didn't know what healthy eating was, but the one thing I knew for sure was that it was NOT how I ate at the time. Similarly I had no clue about exercise but I knew I had to start doing something.
I focused on making improvements and refining as I had the chance to learn more. In the first month I lost 12lbs just by cutting out the junk food and trying to eat more "whole" foods. I spent that month reading lots about nutrition and exercise, making changes to my meal plan as I saw fit.
What were your initial goals?
My initial goal was the same as most overweight beginners - "to lose weight". While this worked initially, I saw the best progress and felt the most motivated after I had set myself specific goals with a deadline. I joined a weight-loss challenge here at JSF and in doing so set my first specific goal of losing 30 lbs between Feb 08 and July 08.
What was your diet and supplement intake like?
Breakfast was always oatmeal, a protein shake and some fruit (often grapefruit or strawberries). Meals 2-5 would vary, but would follow certain "rules". Each meal would have a lean source of protein (chicken/tuna/steak.etc), fruit or vegetables, and some fat (usually from almonds/cashews/walnuts.etc). My macronutrient breakdown would look something like 40% protein, 30% carbs, 30% fat. Calorie intake was roughly 2400 calories a day.
Water intake was upwards of 6 litres a day. I supplemented with a multivitamin and took around 6-8g of fish oil a day. I would take a protein shake at breakfast and PWO.
What was your training like?
For the first 10 months of my transformation I worked out every other day and would alternate between 2 workouts such as:
A: squats, pushups, deadlifts
B: squats, bent-over rows, overhead press
I would also substitute some single-leg work in occasionally. I'd do 5 sets of 8-12 reps, resting 30s between sets.
Once my focus switched from cutting to training for strength, I switched to a push/pull split and would train 3 days a week,
alternating workouts.
Push: squats, bench press, overhead press / weighted dips, lunges / medicine ball pistols
Pull: deadlifts, bent over rows, chinups / pullups / inverted rows
I'd aim for 5 sets of 5, occasionally lifting in the 1-3 rep range.
How has your life changed?
I'm happier and more confident than I've ever been! I can wear whatever clothes I want rather than "whatever fits", I feel much more energetic and positive, and I'm much more confident in social situations. It's amazing how "invisible" you can feel when you're fat. First impressions are everything and I'm now able to portray myself in a positive light; as a hard-worker who respects his body.
How did JSF and the JSF Forums help you?
Seeing John's transformation inspired me and made me feel like I too could transform my body in ways I never thought possible. Reading the forums for the first time was like finding gold; the resources here are just fantastic. I learned so much from the stickied threads (http://forums.johnstonefitness.com/showthread.php?t=45975) in the Beginners forum, particularly Gravityhomer's guide (http://forums.johnstonefitness.com/showthread.php?t=19229). Starting a journal also gave me a place to record my progress and have some accountability.
The community here is just awesome - I've never met such a friendly and dedicated bunch of individuals!
What advice would you offer to others?
Spend your first month or two logging everything. Food intake, training activities, body measurements and weight. You'll learn more from keeping track of what you do and how your body responds than you'll learn in any book. It is also very motivational to keep measurements and take photographs. Weeks may go by where you feel like progress has stalled, but comparing photographs can often show otherwise.
Also, healthy food never has to be boring or bland. Buy some fresh spices and herbs and experiment in the kitchen. You're less likely to feel the temptation to quit if you love the food you are eating!
What are your future plans?
At the moment I am aiming to decrease bodyfat without any significant loss of strength or lean mass.
My strength-related goals set at the start of the year were:
180kg deadlift (currently 160kg)
140kg squat (currently 125kg)
100kg row (currently 85kg)
I have made strength gains faster than expected so far this year so I anticipate having to re-evaluate these goals as the year goes on.
Any closing thoughts?
I'd like to give my most sincere thanks to John and the rest of the community here at John Stone Fitness! Without your help and encouragement I would never have been able to achieve what I have. Thank you for reading! :)
Congratulations on your incredible, life-altering transformation, Euan - what an amazing journey!
When Euan decided to make a change, he didn't allow himself to make the all-too-common beginner mistake of trying to come up with the "perfect" program before he started: he sprung into action, and then altered his plans as he learned and progressed (Euan's transformation reminds me of my own in that respect).
Also, be sure to check out Euan's amazing and inspiring journal (http://forums.johnstonefitness.com/showthread.php?t=41400); his positive attitude and "never say die" approach makes for some incredibly inspiring reading.
BEFORE - December 7, 2007
Weight: 245lbs
Chest: 46.5"
Waist: 46.2"
Thighs: 29"
CURRENT - March 9, 2009
Weight: 184lbs
Chest: 38"
Waist: 33.5"
Thighs: 24"
BEFORE & CURRENT:
30587
30588
Why did you decide to make a transformation?
All my life I had been the fat kid. I had just sent away my university applications when it dawned on me - I was getting ready to enter a new phase in my life. In 10 months I was about to begin what others had told me would be the best 4 years of my life. The more I thought about it, the worse I felt. In 10 months I was about to begin another 4 years as the fat kid.
Right then I swore I would change. I was furious with myself for ever getting so out of shape in the first place. That anger fuelled me and from that moment I knew nothing could come between me and my goal of being happier, healthier, and more confident in myself.
What sort of planning did you do before you started?
I didn't have any time to make plans; I was just desperate to get started. I didn't know what healthy eating was, but the one thing I knew for sure was that it was NOT how I ate at the time. Similarly I had no clue about exercise but I knew I had to start doing something.
I focused on making improvements and refining as I had the chance to learn more. In the first month I lost 12lbs just by cutting out the junk food and trying to eat more "whole" foods. I spent that month reading lots about nutrition and exercise, making changes to my meal plan as I saw fit.
What were your initial goals?
My initial goal was the same as most overweight beginners - "to lose weight". While this worked initially, I saw the best progress and felt the most motivated after I had set myself specific goals with a deadline. I joined a weight-loss challenge here at JSF and in doing so set my first specific goal of losing 30 lbs between Feb 08 and July 08.
What was your diet and supplement intake like?
Breakfast was always oatmeal, a protein shake and some fruit (often grapefruit or strawberries). Meals 2-5 would vary, but would follow certain "rules". Each meal would have a lean source of protein (chicken/tuna/steak.etc), fruit or vegetables, and some fat (usually from almonds/cashews/walnuts.etc). My macronutrient breakdown would look something like 40% protein, 30% carbs, 30% fat. Calorie intake was roughly 2400 calories a day.
Water intake was upwards of 6 litres a day. I supplemented with a multivitamin and took around 6-8g of fish oil a day. I would take a protein shake at breakfast and PWO.
What was your training like?
For the first 10 months of my transformation I worked out every other day and would alternate between 2 workouts such as:
A: squats, pushups, deadlifts
B: squats, bent-over rows, overhead press
I would also substitute some single-leg work in occasionally. I'd do 5 sets of 8-12 reps, resting 30s between sets.
Once my focus switched from cutting to training for strength, I switched to a push/pull split and would train 3 days a week,
alternating workouts.
Push: squats, bench press, overhead press / weighted dips, lunges / medicine ball pistols
Pull: deadlifts, bent over rows, chinups / pullups / inverted rows
I'd aim for 5 sets of 5, occasionally lifting in the 1-3 rep range.
How has your life changed?
I'm happier and more confident than I've ever been! I can wear whatever clothes I want rather than "whatever fits", I feel much more energetic and positive, and I'm much more confident in social situations. It's amazing how "invisible" you can feel when you're fat. First impressions are everything and I'm now able to portray myself in a positive light; as a hard-worker who respects his body.
How did JSF and the JSF Forums help you?
Seeing John's transformation inspired me and made me feel like I too could transform my body in ways I never thought possible. Reading the forums for the first time was like finding gold; the resources here are just fantastic. I learned so much from the stickied threads (http://forums.johnstonefitness.com/showthread.php?t=45975) in the Beginners forum, particularly Gravityhomer's guide (http://forums.johnstonefitness.com/showthread.php?t=19229). Starting a journal also gave me a place to record my progress and have some accountability.
The community here is just awesome - I've never met such a friendly and dedicated bunch of individuals!
What advice would you offer to others?
Spend your first month or two logging everything. Food intake, training activities, body measurements and weight. You'll learn more from keeping track of what you do and how your body responds than you'll learn in any book. It is also very motivational to keep measurements and take photographs. Weeks may go by where you feel like progress has stalled, but comparing photographs can often show otherwise.
Also, healthy food never has to be boring or bland. Buy some fresh spices and herbs and experiment in the kitchen. You're less likely to feel the temptation to quit if you love the food you are eating!
What are your future plans?
At the moment I am aiming to decrease bodyfat without any significant loss of strength or lean mass.
My strength-related goals set at the start of the year were:
180kg deadlift (currently 160kg)
140kg squat (currently 125kg)
100kg row (currently 85kg)
I have made strength gains faster than expected so far this year so I anticipate having to re-evaluate these goals as the year goes on.
Any closing thoughts?
I'd like to give my most sincere thanks to John and the rest of the community here at John Stone Fitness! Without your help and encouragement I would never have been able to achieve what I have. Thank you for reading! :)
Congratulations on your incredible, life-altering transformation, Euan - what an amazing journey!