A Timeline Of Claudio's Progress
- June 01, 2009 – Started my different lifestyle to get healthy and lose weight at 317 lbs.
- July 01, 2009 – 293
- August 01, 2009 – 269
- September 01, 2009 – 250
- October 01 , 2009 – 240
- November 01, 2009 – 230
- December 01, 2009 – 218
- January 01, 2010 – 210
- February 01, 2010 – 200
- March 01, 2010 – 192
- April 01, 2010 - 182
What Was Your Lifestyle Like Prior To The Change?
Lifestyle prior was just no exercise at all. Ate whatever including junk food at least twice a day. Drank soda all the time. Never drank water. In a nutshell I was big, disappointed and could not believe how far I reached in weight wise for my prior lifestyle.
What Was Your Low Point Or Turning point?
I woke up one morning at 317 pounds and just hated what I saw, what I had become, who I was and where was I going to end up. I wanted to change my life around but didn't know how until I decided to make a change and learn about the right way to live a healthy lifestyle. That was in June of '09. From then until now it's all history. It has been a long road and I want to inspire and show all that if I can do it so can anybody and that may be something you hear often but it truly is the truth.
How Did You Make The Change?
At the beginning it was really just cardio that I did to burn the calories. After two months or so I started to add weight training. The weight training I used was the full body workout three days a week which is amazing for beginners. My cardio routine was Monday thru Saturday. At first I couldn’t run since I was so big so I walked for a couple of months. It’s amazing how walking can burn a great amount of calories.
What Is Your Current Training Split And Routine?
Now I am in a more advanced routine so I do a 5 day training split.
Morning:
- Monday – 15 mins HIIT Cardio, Abs
- Wednesday – 15 mins HIIT Cardio, Abs
- Friday – 15 mins HIIT Cardio, Abs
Afternoon:
What Was Your Diet Plan?
Right now I eat a strict clean diet. My plan was to just stay 500 calories below my maintenance to lose the weight and adjust it as needed. I do have a cheat meal once every two weeks to boost my metabolism back up. Ate 6-7 times a day to keep my metabolism running.
Can You Give Us A Current Sample Eating Plan?
To avoid confusion and keep things simple I pretty much eat the same thing day in and out.
- 5:45 AM - 1 packet of any regular instant oatmeal. No flavor.
- 8 AM - High calorie protein bar.
- 10:30 AM - 1 scoop of whey protein, scoop of natural peanut butter.
- 1:00 PM - 140g of chicken, 4oz of mixed vegetables, 125g of brown rice.
- Pre-workout - 2 scoop of whey protein, scoop of natural peanut butter.
- Post-workout - 2 scoop of whey protein.
- 6:30 PM - 140g of chicken, 4oz of mixed vegetables, 125g of brown rice.
- 9:00 PM - 1 scoop of whey protein, scoop of natural peanut butter.
Total about 2500 calories. About 150g carbs, 300g protein, 75g fat.
What Supplements Did You Use?
The only supplements I currently use and have respect for since they showed me results are from USPLabs.
USPLabs just has a great line of supplements that deliver results and I couldn’t have done it without these supplements.
What Is Your Life Like Now?
My life is great now. I’m healthy, never out of breath, no health problems like I had when I was overweight. It’s a completely different perspective on life. When you live big all your life it’s hard to imagine the other side of the spectrum.
What Advice You Have For Others?
Keep at it. It truly is possible. Take it from me a guy who never in his lifetime would ever think he would be fit. It’s not easy but if you have the determination and dedication it can be done.
More From Claudio Ramos
People always ask me how did I stay motivated and the truth is my wife Melissa and the people I inspire. These group of forum members keep me going hardcore like it’s an obligation. They are truly amazing people with different stories from different walks of life but we share one main thing. BODYBUILDING.
I am always open to offering advise and helping others. I take pride in it. Don’t hesitate to ask me a question you might need help with. If I have the answer I am open to sharing it.
10 Comments
I'm like the rest, its good to see someone my own size and how they transformed there life and especially within a year. Because that's the same weight I've started at myself. I'm wondering if you fell into a mental block keeping you from going. And if you did what brought you out of it. Or if anyone can help me with that part feel free to let me know. Again awesome job bro.
hey Claudio, good shape man! Why not get bigger and get into some competition one day and you will even become a trainer one day, like your ripping tri-cep.
Wheres your tattoo in the after pic on your right arm? lol anyone else curious? ITs like there, gone and back again in the pic near the bottom.... LOL
The after picture is taken in a mirror. If you look, you can see the tattoo on the other side.
its called a mirror when you take a picture in it everything is reflected backwards
Do you think that so many whey protein supplements could have been replaced by whole foods, such as chicken breast, tuna, and sole? I like how you made the split of C/P/F work though.
This article was the closest to my story i was 345pds 1 year ago I am down to 208 I did most of it from Cardio with walking and gym visits I started in nov 09 Now the last couple of months i am trying to build muscle especially in the chest and arm area Although I would like to firm up my abs too I still have my man boobs though and am soft in butt and abs HELP with any advice would be greatly appreciated By the way I do situps at the gym and weight train already But no results I do take CREATINE WHEY PROTEIN AND GLUTOMINE ALREADY TOO
KUDOS!! That is just friggin cool. Your intial numbers 46 waiste 317 lbs are the smae as mine now. How tall are you?
Great Job!!
~George
Thanx for putting up your transformation. What was your exercise plan like at the start? I started out at 297 and decided to change. I started to get my diet under control and start to walk and I have brought my weight down to 259. I then found this site and have fixed my diet even more and now starting to do weight training.
Seeing your before and after pictures is the motivation i needed to get even more into working hard at my weight training. I needed to see someone who was my weight and what they became more than someone who is a lot more in shape and just got better.
Thank you again for having your transformation put up. I think I will reread it every time I lose my motivation.
How did you get rid of the man boobs? I'm starting at about where you started and was wondering if surgery was neccessary for extra chest fat. Great job by the way,very inspirational.