After realizing how far I had let my body decline I decided to make a life change. See how I lost 54 Lbs. and more than 20% body fat! Read on for the details.

Before Before:
212 lbs 		After After:
158 lbs


Vital Stats

Name: Mark Cronkhite
Email: macronkhite@yahoo.com
Height: 5'6"
Weight Before: 212lbs
Bodyfat Before: 26%
Pant Size Before: 38
Shirt Size Before: XXL
Weight After: 158lbs
Bodyfat After: 5.0%
Pant Size After: 28
Shirt Size After: M/L


Why I Got Started

I got started because I was at the beach with family and friends, when they took the digital camera out and started taking photos I realized how bad I looked and thought about how I used to look four years earlier. While thinking about these photos, I also started realizing how I had let my health go and how I was feeling more and more depressed and socially withdrawn from many of the activities that I used to do.

Now when I was at the beach, when I would go, I would not take off my shirt and was always self-conscious of my body. As from my before pictures, you can guess why. It sparked me into action and I have changed my life forever.


How I Did It

I took the knowledge that I had from competing in bodybuilding shows five years earlier and modified the diet to a livable lifestyle that comprised of moderate protein intake, low glycemic carbs, and low to moderate healthy fats. I ate every three hours and tried to consume equal amounts of food at each meal. I also drank a gallon of water per day.

I used the zigzag method of dieting in which I ate a different amount of calories each day, keeping my body from entering a preservation mode.

Before After
Click Image To Enlarge.
Mark Cronkhite.

I had one day a week that I ate whatever I wanted so not to feel that I was missing out on anything. My goal was to create a lifestyle and not a diet of my new program. In the past I was lean for a few weeks at a time, now I am lean all the time and feel much better about myself.

Once a month I would test my body fat with Lange calipers with a 9-point scale and measurements of my body. I also took pictures every so often to look at how much change had been made. Since I saw myself everyday, it would help to keep me motivated. I would then be able to set and follow goals for what I thought I could achieve in the next month. I only weighed myself once a month, using the mirror and my clothes to inform me of my progress.

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Supplements

The main supplements I took were:

NO-Xplode

I tried to keep my costs low and to use real food to make my diet work. I did however use Pure Pro Protein Bars for when I knew I was going to have a long day at the office or was on the road for extended periods.

Towards the end of my diet, I started taking NO-Explode at 4:30am before I leave to train at the gym at 5:15am. My first meal of the day is around 6:30am.


A Sample Week Of My Diet

Day 1:

    Breakfast:

    • 10 egg whites mixed with 1 serving of peanut butter
    • 1/2 cup oatmeal
    • 1/2 grapefruit

    Midmorning:

    Lunch:

    • 1 cup whole grain rice
    • 2 - 4oz chicken breasts
    • 1/2 cup vegetables

    Mid Afternoon:

    • 1 cup fat free cottage cheese
    • 1/2 cup of sliced pineapple

    Dinner:

    • 8 oz ultra lean Beef
    • 1 med Sweet Potato
    • 1 cup vegetables

    Bedtime:

    • 1 serving of peanut butter

Day 2:

    Breakfast:

    • 10 egg whites mixed with 1 serving of peanut butter
    • 1/2 cup oatmeal
    • 1/2 grapefruit

    Midmorning:

    • 1 serving of fat free yogurt
    • 1 serving of mixed nuts

    Lunch:

    • 1 sweet potato
    • 1- 6 oz can of tuna
    • 1/2 cup vegetables

    Mid Afternoon:

    Dinner:

    • 8 oz lean chicken
    • 1 med Sweet Potato
    • 1 cup vegetables

    Bedtime:

    • 1 serving of peanut butter

Day 3: (Travel Day)

    Breakfast: 5:30am

    • 10 egg whites mixed with 1 serving of peanut butter
    • 2 slices of whole wheat toast
    • 1/2 grapefruit

    Midmorning:

    Lunch:

    • 1 Grilled chicken breast mixed with 1 cup whole grain rice

    Mid Afternoon:

    • Pure Protein Bar

    Dinner:

    • 8 oz ultra lean ground beef mixed with mix sauce
    • 2 slices of whole wheat bread
    • 1 cup vegetables

    Bedtime:

    • 1 serving of peanut butter

Day 4:

    Breakfast:

    • 10 egg whites 3 yokes
    • 1/2 cup oatmeal
    • 1/2 grapefruit

    Midmorning:

    • Fat free yogurt
    • 1 serving mixed nuts

    Lunch:

    • 1 cup whole grain rice
    • 2 - 4oz chicken breasts
    • 1/2 cup vegetables

    Mid Afternoon:

    Dinner:

    • 8 oz Chicken breasts
    • 2 low carb fajita shells
    • Fat free sour cream
    • 1/3 cup shredded low fat cheese
    • 1 cup grilled vegetables

    Bedtime:

    • 1 serving of peanut butter

Day 5:

    Breakfast:

    • 10 egg whites mixed with 1 serving of peanut butter
    • 1/2 cup oatmeal
    • 1/2 grapefruit

    Midmorning:

    Lunch:

    • 1 cup whole grain rice
    • 2 - 4oz chicken breasts
    • 1/2 cup vegetables

    Mid Afternoon:

    • 1 cup cottage cheese
    • 1/2 cup of sliced pineapple

    Dinner:

    • 8 oz Ultra lean Beef
    • 1 med Sweet Potato
    • 1 cup vegetables

    Bedtime:

    • 1 serving of peanut butter

Day 6:

    Breakfast:

    • 10 egg whites mixed with 1 serving of peanut butter
    • 1/2 cup oatmeal
    • 1/2 grapefruit

    Midmorning:

    • 1 cup yogurt
    • 1 serving of fruit

    Lunch:

    • 2 slices of whole grain bread
    • Grilled chicken breast with Portabella Mushrooms

    Mid Afternoon:

    • 1 cup cottage cheese
    • 1/2 cup of sliced pineapple

    Dinner:

    • 8 oz chicken
    • 1 med sweet potato
    • 1 cup vegetables

    Bedtime:

    • 1 serving of peanut butter

Day 7:

    Eat Day - This day has many of the same meals but if I were craving something all week like pizza or a beer, I would have what I wanted for a meal or two and then follow the same meals that I ate during the week. I found that it cured my cravings and kept the weight coming off.

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Sample Week Of Training

Day One:

Day Two:

Day Three:

Day Four:

Day Five:

Day Six & Seven:

    Rest

      Cardio if I was feeling like I needed something to do. Otherwise, I tried to just stay active with friends.


Suggestions For Others

I found that by writing down what I ate helped me understand that I was eating much more than I thought I was. It also made me couscous of making sure that I was eating at the right times. I also recommend setting yourself up a plan and sticking with it for at least six weeks. This includes diet. I think so many people expect results overnight, change too much, and never see what they could have achieved.

The two sayings I put on my refrigerator along with my before pictures is this:

  1. It takes 21 days of dieting to see 1 day of results. (This makes sure that I am more patient.)

  2. Nothing tastes better than being thin! (This is what I remember when I am losing motivation. I think of all the benefits I enjoy by staying at my ideal weight.)

Good luck! I am always willing to help others, if interested in more details about how I did this you may contact me at macronkhite@yahoo.com.


You Could Be Our Next Transformation Of The Week!

Male
Male Transformation Of The Week.

No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!
Female
Female Transformation Of The Week.

Through with giving excuses, these ladies have given themselves the bodies they always wanted!


Mark Cronkhite
macronkhite@yahoo.com

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