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.
- Monday – 15 mins HIIT Cardio, Abs
- Wednesday – 15 mins HIIT Cardio, Abs
- Friday – 15 mins HIIT Cardio, Abs
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.