Lose 30 Pounds in 90 Days Part 1 – Life as it Was

Hi all, this will be part 1 of my multi-part blog detailing the path I took to lose 30 pounds in 90 days. Part 1 is “Life as it was”. I will give you a quick introduction to my health history, eating habits, and other info about myself before I lost the weight. In the comments below, feel free to share your thoughts or experiences and if you can relate to any of the bad habits.

Let us rewind the clock and look back at January 2014. I had just turned 41 years old and was clocking in at about 177 pounds. I am a medium build guy that stands about 5 foot 7 inches. For my height and build, the “ideal” weight (according to internet research) is 145-150 pounds. Prior to mid-January I didn’t exercise much and my 40 hour a week day job has me sitting behind a desk adding products to an ecommerce website (working on a computer all day). I am an ex-smoker. I smoked my last cigarette somewhere in my mid-30s after I was diagnosed with asthma. Other health issues I had/have is GERD and cluster headaches.

My Unhealthy Diet

All my life I have been able to eat whatever I want. This all changed in my late thirties as my metabolism and amount of exercise began to slow down. Before I knew it, I was overweight and miserable. Here is what my work-week diet would usually consist of:

Breakfast. Approximately 380 calories: Pop Tarts! Oh, how I loved them… Frosted, Cinnamon, Chocolate, all of them! Eat right at my desk at work with a cup of coffee. Delicious.

Snack. Approximately 270 calories: Somebody brought Donuts… They are in the break room! Ah, Glorious!

Lunch. Approximately 1000 – 1500 calories: My favorite… Taco Bell. Load up the bag with a Double Decker Supreme, 5 Layer Burrito, and a soft shell taco. Wash it down with a Cherry Pepsi or Diet Coke… Oh, yeah. Other fast food options when I wasn’t grabbing Taco Bell could have been:

  • SUBWAY: Foot Long Subway Sandwich + bag of Doritos, + Cookie + Soda
  • ARBYS: French Dip (540 calories) + Curly Fries (400 calories) + Coke (140 calories) (sometimes I added a Regular Roast Beef (360 calories), ’cause I was hungry!)
  • WENDYS: Jr. Bacon Cheesburger + French Fries + Chili + Soda
  • JIMMY JOHNS: Bag of Chips + Any one of their delicious sandwiches!
  • AVANTI’S (Local Italian Food): Personal Size Pizza or Large Tortellini with Meatballs and Fresh Bread.

Snack. Another 300+ calories: On my way back from Taco Bell or Arby’s I would stop and grab either a couple of packs of Grandma’s Cookies (320 calories) or Hostess Fruit Pies (470 calories). About 2 or 2:30. Time to eat! Heck, wash it down with a Monster Energy Drink (210 calories) to get me through the afternoon.

Dinner. Approximately 900 – 1800 calories: Dinner was probably my healthiest meal all day long. Let it be known that my wife is an amazing cook, simply the best. It wasn’t that we “ate bad” when it came to our dinner choices. It was that we over-ate. Actually, overeating is putting it mildly, I crammed as much food in my pie-hole as I could and then topped it off with several “one-more-bites” (Guessing anywhere between 900-1800 calories).

Once or twice a week we would go out to eat. Our dinner choices included such a myriad of over-eating and poor choices that it makes my stomach turn just thinking about it. So, I’ll stop here.

And if I had to cook for myself? It was either a Tombstone or Jack’s Frozen Pizza plus a bit of coke to wash it down with. Did I mention that there were several times that I would eat the ENTIRE PIZZA? Yep. Sure did (1280 calories). I love me some frozen pizza!

Snack. Sigh, More Calories.: It wasn’t uncommon for me to either have an entire bag of microwave popcorn at night (450 calories) and a big glass of Hawaiian Punch (120 calories). Other nights I would drown my stomach with 2 or 3 of my favorite specialty beers such as Stell Artois, Dos Equis, or the always delicious variety of India Pale Ales (140 – 200 calories) found at my local liquor store.

My Fitness Pal sets me at 1700 – 1900 daily calories to maintain a healthy weight. So… let’s tally the calories on an average day of my old life and the food-cram-athon I used to partake in.


Unhealthy Day of Eating - High Calories

Click to See the Detailed Breakdown of an Unhealthy Normal Day of Food gourging.

Lose 30 Pounds in 90 Days - Old Lifestyle

Click to see my Daily Calorie and Sodium Intake!

Man over 40 overweight


So That Was Me

There you have it folks. An average day in my life had me consuming 4,070 calories. Over 2,100 calories more than what I should have. Not only that, but my food choices had me taking in an absurd amount of Sodium – 9,200mg. The daily recommendation is 2,300mg. My salt intake was 3 1/2 times the amount it should be. High sodium/salt intake can lead to hypertension among many other health problems.

I finally realized it was time to get rid of my excess weight when I would struggle to bend over and tie my shoes. The beer gut had gotten annoying, I found myself frequently out of breath and to make matters worse, an annual physical showed borderline hypertension and high cholesterol. It was time to make a lifestyle change. This was an adventure I did not travel alone. My wife was the driving force of our life changing health habits. She will be detailing her own adventure in a separate blog. I will provide a link to her story when it becomes available.

Before we move on to Part 2, here’s a look at the final results!


lost-weight-old-man


Anyway, on to the next!

Lose 30 Pounds in 90 Days Part 2 – Tools for Change! Coming Soon!


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