April 2009 TSM: euan

[John Stone]

2008 was a life-changing year for JSF forum member euan, 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; 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:





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 in the Beginners forum, particularly Gravityhomer's guide. 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!

[PlainGreyT]

Congratulations buddy

[euan]

Again, John, thank you so much!! It's a great honour to be acknowledged in this way.

If anyone has any other questions or would like some advice - feel free to drop me a PM and I'll try my best.

Originally Posted by PlainGreyT

Congratulations buddy

Thanks dude - I appreciate it

[mastover]

GREAT job!! Congrats!

[Jedi]

yeh, the first European in the Spotlight of the Month a great transformation, Euan, and I enjoy reading your inspirational journal, even though I may comment only rarely in it Good luck with this year's goals

[Mauidude]

Way to go Eaun! Stories like yours are an inspiration to others out there when they can see it can be done with hard work and dedication. Keep it up!

[guava]

Nice spotlight! Great work you've been doing euan!

You'll be reaching those strength goals before you know it, then on to even more ambitious goals.

[Chopaholic]

Originally Posted by John Stone

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's a great story, euan. What an affirming and defining part of who are you this journey must be for you. I can't believe I've missed your journal!

[KT Monahan]

That's awesome. It's also a testament to heavy compound weight lifting as a means for fat loss.

Also, I assume the Dec 09 under the 245 lb picture is a typo?

Great job though.

[digitalnebula]

Congrats!

Nice work! Keep that recomp rolling!!

[euan]

Originally Posted by mastover

GREAT job!! Congrats!

Thank you Mastover

Originally Posted by Jedi

yeh, the first European in the Spotlight of the Month a great transformation, Euan, and I enjoy reading your inspirational journal, even though I may comment only rarely in it Good luck with this year's goals

Cheers Jedi! Just representing this side of the pond

Originally Posted by Mauidude

Way to go Eaun! Stories like yours are an inspiration to others out there when they can see it can be done with hard work and dedication. Keep it up!

Thanks Mauidude

Originally Posted by guava

Nice spotlight! Great work you've been doing euan!

You'll be reaching those strength goals before you know it, then on to even more ambitious goals.

Ta Guava! Shouldn't be too long now

Originally Posted by Chopaholic

That's a great story, euan. What an affirming and defining part of who are you this journey must be for you. I can't believe I've missed your journal!

Thanks! You haven't missed much; it's mostly inane ramblings

Originally Posted by KT Monahan

That's awesome. It's also a testament to heavy compound weight lifting as a means for fat loss.

Also, I assume the Dec 09 under the 245 lb picture is a typo?

Great job though.

I can't believe I missed that; especially after having to re-send the second image because of a mistake Yeah it should be Dec 07

Thanks for the comment!

Originally Posted by digitalnebula

Congrats!

Nice work! Keep that recomp rolling!!

Cheers man - appreciate it!

[RTE]

A changed man, never go back, make this a lifetime lesson.

[Carole]

Congratulations on your truly awesome body reconfiguration… I always find it inspiring and reinforcing to read another’s fitness odyssey but confess I don’t routinely read journals; perhaps that’s why I think this “Transformation of the Month” segment is such a marvelous addition to the forum (Kudos to j_w)…… so that people, like myself, with a short attention span (a ‘tactful way to put it’......) can read the ‘abridged’ versions of other people’s fitness triumphs.

You have done well and I look forward to your continued posts and forum participation AND………future fitness triumphs.

[IROC-Z]

Congratulations euan! A job well done!

[dejavued]

you are the man!

[fernando]

Holy smokes, dude! That's an amazing transformation! A true inspiration for everyone. You know, I see these changes people make here and I just get blown away a what hard work and will power can do. At the same time I can't believe there are SO MANY people out there complaining about how they look when they could have the body whey want by only trying to make the mind switch. Unbelievable.

Euan, congratulations and keep living the great life, dude!

[Rogozhin]

What an amazing transformation! Spectacular work, euan! I have a new journal to read!

[dbfield]

Congratulations, That gives me a lot more motivation to get to that point as well! Well done

[euan]

Originally Posted by rtestes

A changed man, never go back, make this a lifetime lesson.

Originally Posted by Carole

Congratulations on your truly awesome body reconfiguration… I always find it inspiring and reinforcing to read another’s fitness odyssey but confess I don’t routinely read journals; perhaps that’s why I think this “Transformation of the Month” segment is such a marvelous addition to the forum (Kudos to j_w)…… so that people, like myself, with a short attention span (a ‘tactful way to put it’......) can read the ‘abridged’ versions of other people’s fitness triumphs.

You have done well and I look forward to your continued posts and forum participation AND………future fitness triumphs.

Carole, thank you for the nice words!

Originally Posted by IROC-Z

Congratulations euan! A job well done!

Thanks, man!

Originally Posted by dejavued

you are the man!

Originally Posted by fernando

Holy smokes, dude! That's an amazing transformation! A true inspiration for everyone. You know, I see these changes people make here and I just get blown away a what hard work and will power can't do. At the same time I can't believe there are SO MANY people out there complaining about how they look when they could have the body whey want by only trying to make the mind switch. Unreliable.

Euan, congratulations and keep living the great life, dude!

Thanks a lot Fernando - I appreciate it! I agree with what you wrote - a determined person with the right attitude will make great progress regardless of whether or not their nutrition and training plans are optimal.

Originally Posted by Rogozhin

What an amazing transformation! Spectacular work, euan! I have a new journal to read!

Cheers buddy

Originally Posted by dbfield

Congratulations, That gives me a lot more motivation to get to that point as well! Well done

Thanks db! I'm excited to see your progress under Ca$on's guidance!

[Falhurk]

Congrats euan. You definitely deserve the spotlight!