One year tomorrow since I started this thread, so I thought the time was right to do a bit of an update on my usual Wednesday weigh-in; probably the final one of this type (Gahoo will be pleased!)

If you’ve following this thread since the beginning, then you’ve probably read a lot of this stuff. If not, and you are struggling with weight, an injury or your fitness, then I hope that it gives you some inspiration.

This time last year, as an obese 50 year old, I plucked up the courage to enter the Mansized Abs Challenge. At 33% bodyfat, and weighing around 16stone, there was no way that I was going to post my pictures on this site! By way of encouraging myself to take action, I entrusted the pics to Ender and to Shutupacut for them to post at the end of the challenge if I did not. I had met both of them, and I trust both of them without question.

They immediately recognised that I had a twist in the muscles of my back. This had developed (unknown to me) as a result of compensating for back pain, and I thought that my days in the gym were over. I freely admit that they had been few and far between anyway!. The Mansizers all encouraged me to seek professional advice about my back, which I did, eventually getting the all clear from a sports osteopath to get back in the gym. In recent years my only exercise had been an almost daily swim, which had kept my CV fitness good in spite of my weight.

I had some back and stretching exercises to do for a couple of weeks at first, until I got the all clear for the gym.

So I began training – and the weight began to fall off, and off, and off. I have amazed myself and others that I have managed to shift over 25% of my bodyweight, and also amazed myself with my performance in the gym.

My original workouts towards my fat loss goals were full body routines (two or three different ones) , but these have now changed to split routines on more or less alternate days, still enjoying a swim on my non gym days. Swimming (and a five minute warm up) is my only indoor cardio exercise.

Of course, my weight loss has not all been due to exercise. It is largely to do with a total change in my diet. I have cut out all of the crap that I know was bad for me. Crisps, cheese, chips were a regular part of my diet. I have not bought a packet of crisps in over a year, cottage cheese is now my cheese of choice, and my intake of chips is restricted to once every couple of weeks.

Now my diet is based around chicken, tuna, salads, fruit and vegetables, porridge, wholemeal bread and pitta bread and the like. I have no idea how many calories I consume, or what is the split of carbs, protein and fat.

Having said that, if I want to go and enjoy a pizza and an ice cream, I will. There is nothing on the banned list, I just eat more sensibly and enjoy the treats all the more as a result. I am not a particularly big drinker, so that was rarely an issue. More of an occasional binge drinker I suppose!

In the gym, I am lifting weights that I had never dreamed possible. Regular changes to my routines keep it interesting and challenging and I look forwards to my workouts, even at 7am.

I started the challenge at 15st 12lb, although I was heavier than that at one point, probably around 16st 7lb. I just didn’t weigh myself, and disguised my obesity well with baggy clothes and stretchy trousers. I am still not sure what prompted me to decide that it was time to lose fat and get fit.

One year on and over four stone lighter, I feel fantastic. People say I look ten years younger; I feel twenty years younger and I am the fittest I have been in my life.

I fit into 32” waist trousers, a size I haven’t worn since I was a teenager. I bought a pair of shorts in the O’Neill shop the other day – SMALL size ! My entire wardrobe has been replaced, with the exception of my kilt which had 8” taken off the waist. Instead of baggy shirts and trousers, I can feel good in tight fitting ones (not so sure if I look good in them though!)

The future? Well, I don’t have a crystal ball. But exercise and healthy eating is now part of my life, and I fully intend that that will always be the case.

I’m not sure if I want to build big muscles – I probably have a psychological barrier to overcome in putting on too much weight again, but looking at these pics, I guess there is room for a bit more muscle.

I guess a bit more BF off wouldn’t do any harm, but it’s difficult when you are as old as me and started at 33% BF.

Thanks to everyone who has encouraged me here on this ‘fat loss’ log. As always, my biggest thanks go to my cyber trainer and friend, Shutupacut.

When I first met Shuts in his gym back in February 2007, I did not realise what it would lead to. I have since learned to trust his expertise, and to follow his guidance without question; he has never let me down. I have also had the privilege of training under his supervision three times. I am lucky to have met him, and to have had him as my mentor this past year. I can never repay him.

I read recently that over 90% of obese people who lose weight, put it back on within five years. I fully intend to remain one of the 10% minority.

What have I learned?

There is no big secret in losing weight – eat less, eat better, exercise more

You need to put in the effort – in the kitchen, and in training

Training and keeping fit is enjoyable

The occasional treat food is OK, even when fighting fat.

There is never a finished product

Being slim and fit feels better than being fat

There are good and bad fitness instructors, and good and bad advice. I was fortunate to have access to the best in both.

Form and range of movement are more important than heavy weights in the gym

Don’t let gravity take over the weights, either on the way up, or on the way down

I don’t need to run or cycle to lose weight!

If I stop training, I will very quickly lose my muscle and strength

People comment when you lose weight – people don’t comment when you put on weight. I wish they had done.

Thanks for reading, thanks for your support, encouragement and banter.

I have two celebrations planned – tomorrow I am going out with my best mate for a massive Quattro formaggi pizza, washed down with several bottles of wine, and then he has promised to carry me home. It’s been a while ! Hopefully, Richy23 and Brear will also join us.

I am also doing a charity climb (in the dark!) in the Brecon Beacons in September, to raise money for a children’s charity.

If you would like to share in my enjoyment of my new found fitness, please sponsor me here

Thank you !

The stats

Weight – then 15st 12lb, now 12st 2lb (100.7kg / 76.2kg)
Bodyfat – then 33%, now 14.7%
Waist (trouser) – then 40” (106.5cm), now 32” (81.3cm)
Measured waist – then 114cm (45”) now 89cm (35”)
Chest – then 130cm (51”), now 111cm (44”)
Thigh – then 61.5cm (24.2”), now 55cm (21.5”)



The pics