Lifestyle Prior To Change
I had long since accepted the fact that I was the chubby kid. That's how it had been as long as I could remember, and that's how I felt it always would be. I had no experience or knowledge of diets or exercise, and had a truly unhealthy level of happiness and confidence to go with my body. I remember hearing a conversation between people about how much they weigh.
I realized I had no idea about myself, too embarrassed to check anywhere public, I bought my own scale, got it home and tried it out. That night before bed ill never forget, the scale went up to 130 kilograms. I well and truly went off the scale. That night I decided that I have got a big problem here, and that from that day forward things would change.
How did you turn your life around?
After that night, there was no more chocolates, no more takeaway food, no alcohol, no cheating. I didn't know much about diet but I knew if I ate small amounts of the healthiest foods I knew, with exercise everyday I would be guaranteed results. So I started the challenge. I borrowed my sisters exercise bike, and everyday after or before work I would ride 30 - 40 minutes as hard as I could. I didn't tell anyone I was doing it, I set personal goals and I never missed a day.
It took about 7 months but I reached those goals, But I wasn't happy yet. I realized how much better I was feeling and continued my journey. After about 10 months I was at a level I was pretty happy with. I weighed 82 kg (180 lbs) a loss of 53 kg (about 116 lbs) and my waist was now 87 cm (34") down 30 cm (12"). This is the way I stayed until the beginning of 2009.
Early in 2009 I discovered the next step of my journey, weight training. I fell in love with it. Now in early 2010 I have just completed my first year and I'm very happy with the results so far. I have completed all of my training alone, at home. Using second hand equipment all purchased from my local paper. I have read Internet sites, forums, books and watched DVDs in a quest to learn more for better results, and to help plan an exercise and nutrition routine that works for me. I have so far gained 8 kilograms and am now tipping the scale at 90 kg (198 lbs).
What Is Your Current Training Split?
Here is my current training split. I vary my exercises but like to keep the ones I feel work best for me. I typically aim for 6-12 reps with 3 sets. I normally do 3 exercises per smaller muscle group and 4 for larger.
On my days off I like to do some light cardio or some ab work.
Sample Daily Eating Plan
Eating wise I like to eat a very low fat, moderate carbs, high protein diet. My carb meals are largest in the morning and then again post workout. My body easily gains fat so I like to limit the carbs from the late afternoon onwards and try and eat as little fat as possible. Here is a typical days eating for me:
- Breakfast: Oatmeal w/ whey protein.
- Mid-Meal: Fruit.
- Lunch: Tuna, chicken, kangaroo, turkey or any other high protein, low fat meat.
- Post-Workout: Whey protein milkshake, pasta, rice, cereal or another form of carbohydrate.
- Dinner: Typically chicken or another meat with brown rice and vegetables.
- Before Bed: Casein protein shake.
What supplements do you use?
- Multivitamin and fish oil tablet.
- Optimum Nutrition 100% Whey Protein
- Optimum Nutrition 100% Casein Protein
I have also Experimented with
What Is Your Life Like Now?
Life for me is now much different. My priorities changed. I realize Just how much better it feels to be healthy and feel good, to live life without limitations. I can go to the shops and buy any clothes, I can feel confident in myself which has helped me greatly in my work and even more so in my personnel life. I will never go back to how I was. I feel that I can help teach and motivate others, so I've been looking at doing a personal training course sometime in the near future.
Advice for others
All I can say to people is not too put it off another month, day, minute. Throw out your treats. Think about everything you eat before you put it in your mouth. Work hard, give 100% and you will be the ultimate winner.
More from Martyn Knowles
I would like to say thank you for giving me the opportunity to share my transformation with everyone. I hope that this can help people. I've been through a lot of highs, and plenty of lows so far and I through trial and error have learned an incredible amount. My journey is far from over. I will continue my training to become the best bodybuilder I can be, 100% naturally. With hope of perhaps one day entering a competition.
If anyone has any questions or would like to contact me please feel free. Martyn Knowles: email@example.com