Getting back into shape
I wanted to share you my personal story about gaining weight while being injured.
And also my diet/training to get back to a "normal" weight.
So let me go back to april 2009, this is the date of my last MMA fight. I got injured on my
patella, which hurts like hell. I struggled with this injury up until now, when I train I
still feel some pain when I train without kneepads. Starting from april 2009 until june 2012,
I gained weight (not in a good way). I went from 172 lbs (78 kg) to 207 lbs (93,9 kg).
This is a photo my dad took during a seminar with Jason Miller and Siyar Bahadurzada:
I think that was at my highest weight! I never really had the energy anymore to go and train,
and I was eating fastfood way to much and I was also drinking 3 liters coca cola a day.
I was also ordering fastfood past midnight to satisfy my hunger. People were telling me how
fat I was, but I really didn't care. But in june 2012 I actually saw how bad I really looked,
when I tried working out. I couldn't even run 5km anymore. Because of that, first I quit
drinking the coke and I tried leaving out the midnight food.
On october 2012 I already dropped down to 185 lbs (84 kg). I didn't know what my fatpercentage
was at that time, but I think it was still around 25%. In october I created my own food schedule
and I changed my eating habits for good! I added in a lot of proteins and I ate a lot less carbs.
7:30am - 4 slices of brown bread with chicken fillet
10:00am - 1 scoop of whey
12:00pm - 6 slices of brown bread with peanut butter
3:00pm - 1 scoop of whey
5:00pm - dinner (chicken, turkey, rice, potatoes, spaghetti)
8:00pm - 500g fresh farmer's cheese
10:00pm - handful cashew nuts
This led me to a weight of 172 lbs (78 kg) and a fat percentage of 16,2% in february. Photo:
I continued with this diet until now and I'm glad to tell you I'm at 163 lbs (74 kg) now with
a fat percentage of 9,5%.
Phenemonal. There was a fitness instructor who decided to go on a fast food/cola diet to get an understanding of what his clients (obese ones) went through. He also felt very lethargic and found it to be highly addicting. There was a video floating around out there documenting his weight fluctuation.
I also noticed it's easy to get addicted to the bad stuff. But it's easier to drop 1 bad habit first and not all once, because I also tried that and I couldn't stick with that diet because I missed everything.
It worked very good for me to let the coke go first, and then let the bad food go one by one, until I eliminated all bad things from my food/drinking habits.
I have a cheat day now every 2 weeks and that works perfectly fine for me, except that I feel bad after every cheat meal and I have to work out twice as hard afterwards to get rid of the guilt. :p
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