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Before:
208 lbs
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After:
160 lbs
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Vital Stats
Name: Doug Arabie
Email: doug_7506@yahoo.com
Before:
Age: 14
Height: 5'8
Weight: 208 lbs.
Waist: 42
After:
Age: 18
Height: 5'9
Weight: 160 lbs.
Waist: 31
Body Fat: 10%
Why I Got Started
I got started because of my family. Families from south Louisiana love to eat and my family was no different. Down here everything revolves around eating. My family is all big and I was on a journey to be the same as them. I realized one day that is not what I wanted to be like. So I revamped my diet, I started exercising, and I changed my life...
How I Did It
Well it has been four years in the making to get where I am at now. At first I started off with a lot of running and a strict diet. The first three months were the most dramatic. I ran a mile every morning, worked out 5 days a week, and ate a very healthy diet. My diet went from hamburgers, soda, and junk food to chicken breast, wheat bread, water and no junk food.
Just simply changing my diet has probably been the biggest factor. In the first three months I lost 30 pounds. After the first three months the last 3 years have been spent trying to get more "cut" and keep the weight off. I no longer drink soft drinks, I rarely eat fast food, and I try to maintain and all around health diet and I continue to exercise every week.
Supplements
Well since I've started I have gone through several stages of either cutting or bulking for football so I have taken a wide array. I will tell you about the best ones I've taken and have provided the best results. For weight loss Hydroxycut, SAN Tight, and Bio-Test Hot-Rox all worked really well.
By far the best protein I have ever take has been Optimum Nutrition's 100% Whey Protein. It has yielded the best gains and best taste. For muscle builders, I found creatine and nitric oxide supplements to be the best. And During my weight loss program I have always taken a multi-vitamin and recently a calcium supplement.
Sample Week Of Diet
Breakfast:
5 egg whites, 3 slices of turkey, and 1 slice of cheese in an omelet with a bagel and low fat cream cheese comes out to around 450 calories
Snack:
South Beach Diet Cereal Bar 140 calories
Lunch:
2 slice wheat bread, 5 slices of turkey, slice of cheese, 100-cal pack of chips, and some beef jerky. Around 520 calories
After workout:
2 scoops of Chocolate Chip ON Whey Protein, 1 tbs of Peter Pan Low Fat Peanut Butter, water, and Davinci Sugar Free Caramel Syrup all in a blender for only 325 calories and a delicious shake
Supper:
8 oz chicken breast and 2 cups of broccoli, carrots, cauliflower, and cheese mix, around 350 calories
All meals consumed with water. All this brings me close to 1800 calories which is what I try to eat in a day
Example Workout Week
Monday - Chest:
Tuesday - Biceps:
I start 25 lbs and do a set of 10, then I repeat this, go up 5 lbs until I get to 45 lbs. Then I go back down to 25lbs in 5 lbs interval then I do something called 7-7-7. I do a machine curl and I do 7 reps going only the bottom half motion of a full curl then I do 7 reps going only the top half motion of a full curl then I do 7 reps using a full curl motion. I usually do 2-3 sets of this.
Run on elliptical for 15-20 mins
Click Here For A Printable Log Of Tuesday.
Wednesday - Shoulder:
Thursday - Triceps:
Friday - Back:
Saturday - Rest.
Sunday - Paintball:
Suggestions To Others
It is simple, never give up. Losing weight is a long and uneasy process but it is well worth the results and the work. Me losing weight honestly changed my life for the better. If I could go back, the only thing I would do different would be to have started earlier.
Click Image To Enlarge.
Doug Arabie.I hope my story of change will let people realize that it can be done, it just requires hard work and determination. I wish all the best of luck on there fitness goals no matter how big or how small the goal is.
