My 90 Day TKO Nutrition Journey

I began the TKO Challenge on January 16, 2012 after meeting with Rich and discussing my goals in length and filling out forms on what foods I can eat, and what my physical goals would be in the next 90 Days. Rich promptly got back to me with a diet plan, and we met to discuss the foods and make sure I understood all the supplements I would be using and how to prepare my meals. I have been working out for years, and used to be a Regional Manager for the fitness industry. I have always worked out, and been in great cardio shape. In the last few years I have begun competing in Marathons, and Triathlons. In addition, I do a good amount of High Intensity training, but my problem has always been my diet.


So, in 2012 I committed myself to actually change my eating habits and see what my training paired with good nutrition would do for me. And so my 90 day journey began. I knew there would be some hard times ahead, and I had to truly commit myself to being mentally strong. Being mentally strong during my workouts and competitions is a breeze as well as putting my body through the tortures that a 5 hour workout brings. It is not easy to ride 40 miles, then run, followed by weights and all this before 8:30 when most people are getting up on a Saturday. Desire for success on the field has never been an issue. My issue is simple, nutrition.

The journey began at me weighing in at 199lbs and about 17% body fat on Jan 16, 2012. The realistic Goals I set for myself was to lose about 14 lbs, and about 5% body fat, and increasing my overall strength, stamina and cardio. At the end of it all, my wardrobe would probably need an overhaul as well.

The first couple of days on the TKO diet was pure pain. Never had I ate so much, and was basically disgusted with how much food I was consuming. In those first few days, I was miserable eating, and following the regimen. I kept telling myself that I would take it one day at a time. Initially I committed myself to 30 days of clean living. Being very concerned with my weight on the scale I quickly got down on myself because I did not lose any weight the first week, then the second week, and then the third week. In my desperation for weight loss I reached out to Rich and he laughed at me by saying, well how long did it take you to get to where you are now. He told me to be patient, and reassured me that his diet WORKS. My trust in Rich grew, and so I did not weigh myself for another week or so.

Close to the first month of completion the diet began to get easier, my organizing of foods got easier and my prep work became a breeze. Started preparing my foods every Sunday and after two hours of prep time, I did not have to cook until the next Sunday, so I was willing to commit 1-2 hours weekly on a Sunday morning so that I would not have to hassle with cooking everyday.. As the prep work got easier, and the food did not seem so hard to eat, the scale decided to budge and start going in the direction I had hoped for. As this was going on, my clothes started to get bigger and Finally, just finally my stomach started to get smooth and I saw something I had not seen since my college days, ABS? What are those little things on my stomach. My wife started to notice, and at the gym I started noticing my strength increase. Losing weight, you normally lose strength, but this was not the case.

As I finished month 2, I hit my goal of 186lbs, and so I started to reward myself a little more on the weekends. What is incredible about all this is that I had a few cheat meals and cheat days (sorry Rich), and shortly after this, my weight would go back to where it was before the cheat day and meals.. My metabolism is in full gear, and this is great as I have always had a pretty slow metabolic rate.

The road has not been easy, but Rich has been there to encourage me every step of the way, always responding to my text, emails and call within minutes of me reaching out. He has met with me once a month, and has truly inspired me to continue my journey. It has now been three months, and I went from 199lbs to 186lbs, lost a few inches on my waist and was down to about 11% body fat.

As much as it pains me to say this, I will continue this lifestyle as I am hooked on the results… Big changes since day one to now, it is nice to take my shirt off and feel good about myself. I read an interesting quote one day that said, it takes 1 month for you to notice changes, 2 months for friends an 3 for the whole world to notice. In the upcoming months, I plan on losing a little more lbs and then bulking up with Rich’s help…

In my reflection of the last three months, I have learned that I am mentally strong and can accomplish anything, it is a matter of desiring what you want and then going after it. Along the way I have inspired others, and all this for a mere $50.00 bucks. Glad I went in to TKO in early January and that Rich was there. Things happen for a reason.

Thanks Rich.

As the journey continues

Last week on my diet and I have really really seen results. Even though, the last week I have cheated more than normal, actually a lot more I have been very happy with my results and have been so happy I have decided to continue the eating. After this weekend, I will continue the same eating, but will modify a little with the veggies and may add a little cheating on the weekends, gotta enjoy myself, right.
The physical appearance is clear, and the clothes are big, but unfortunately, the cardio is not where it should be or used to be. I have also found that I have been sick a little more recently than the last few years. Being sick has nothing to do with the diet, but has a lot to do with the kiddos.
For the next month, my plan is to work on my TRI training and am incorporating what I am learning from the book I am reading, The Time Crunched Triathlete which incorporates a HIT (High Intensity Training) focus. Less is more, but quality over quantity. Beginning early on in June, the Marathon training will begin and need to figure out what I am going to do. My goals for 2012 are simple and they are to get faster and stronger. The diet has been great, and now need to get my speed up as well.
The focus and goal is to do weights 3X per week, cardio 5-6X, Yoga at least 1X per week and work on stretching. Under cardio, will be adding a good 4-5 days of swimming, 4 days of running and 2-3 biking.. The road is long but the feeling of success is also a great feeling.

Onward.

Day 78..

The quest continues and now on the home stretch. 78 days of eating the same foods, every single day... Whoa! So hard at first, probably one of the hardest things I have ever done. Didnt think I would get this far at first, and now, seems like a distant memory and cant believe how much easier it has become.
Well, to the results so far.. in 78 days I have now cheated about 5 meals total, and had two days of full cheating for a sanity check. Other than that, been right on target with my diet.
I started at 199Lbs after just not losing weight I went to see Rich at TKO nutrition, TKOnutrition.com and spent $50 bucks for a customized diet. Rich sent me the diet and away I went.
The weight took about 3 weeks to start coming off, and once it started it was like wildfire. Started losing .5lbs per day for about two weeks. My goal weight is 185Lbs and a full six pack. Today I am 187lbs and about a 4 pack. Still looking to have a visible Six Pack and start tightening up my stomach. My pants are really large now, and the best thing of this is my strenght is about the same.
I would say the only negative has been my cardio is not where it was once, but also losing weight makes it hard to stay on top of my cardio. Dont get me wrong, i can still do a half marathon, and ride 30ish miles, but not where I was last year.
The good news with my cardio is that I will be incorporating more carbs as I gear up for my June Tri. Really looking forward to seeing what i can do at a lighter weight.
After April 14th (My 90th Day) I do plan on staying on the "lifestyle" and will change it up slightly to help me with my cardio training. Also, once the goal is reached physically and mentally, I will be looking for test boosters to help me add size. Would love to be a rock hard 190Lb athlete, and would love to be at around 10% body fat or less.
Looking for big things these last two weeks. The TRI training has started and really looking forward to my grand finale, the San Antonio Marathon in SA in November. Would love to run a marathon in about 4 hours.
Onward.