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Weight loss – before & after

Topic: Fitness | Tags: ,


I have gone to the gym off and on over the years trying to lose weight but never really had that much success. I think one of the biggest things was how I ate and probably somewhat with determination. Back in January I decided that I was finally going to do it. I was going to lose weight and get fit.

So, I started going to the gym more and meeting with a personal trainer. I was lucky enough to have access to free personal trainers thanks to the gym at my work (Symantec).  As a side note, you can’t get into the gym at work unless you work there but they person that owns and operates the gym has a public gym as well ( The trainers split time between both places . I highly recommend checking them out. They were a HUGE encouragement and help along the way. They are great people to work with and they know what they are talking about.

Anyway, when I started this journey on January 20th (2012), I weighed in at 226 lbs and had 28.5% body fat. With lots of running, lifting weights and vastly improved eating habits, I am now down to 179.5 lbs and 16.3% body fat (August 23, 2012).

A lot of people think they have to give up the foods they like to lose weight. I kept a very detailed food diary and if you look at it, you will notice I didn’t give up my favorite foods. I eat bacon on a regular basis (I ate some while writing this post). Last week I had a cheeseburger for lunch on two separate days. Then I had a rib eye steak today for lunch. I do eat a lot of veggies as well. I have probably had more veggies over the last 7 months than I have had my entire life combined. The key has been moderation and tracking how much I consume vs. how much I burn. I used a website and phone app to track everything and you can see my profile at (you can sign up here as well for free).

Diet wasn’t the only thing though. It took a lot of exercise to pull this off as well. When I started, I could barely jog (not sure it was really jogging) for a minute or two. I have now ran in multiple 5k races and two 10k races. I am currently on a routine of jogging 2-3 days per week and lifting heavy weights 2-3 days per week. Next week (and for the next 4 weeks) I will be doing a more targeted weight lifting routine 4 days per week with only 1-2 days of jogging.

I have learned a lot through this journey. I couldn’t have done it without my amazing wife who had to put up with my detail oriented approach to food. Yes, I got a little crazy weighing everything that I ate so I new exactly how many calories I was consuming.

If you have any questions, need help starting or some extra motivation, hit me up and we can chat.


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