My before/after pics as a result of the "Subway Diet"

These are older pics, but upon coming across this forum I decided I'd share.

September 5, 2002 -- I weighed 220. For three months I followed "Jared's plan" very closely with moderate cardio, and by December 5, 2002 I weighed 160. In January I pulled out my old Dominos uniform and threw in on and compared it to an older picture of me in the same uniform (same pants even -- had to get a belt and tighten it about ten+ notches, heh).

I just wish I had the knowledge I have now back then, however, or I would've gone about things much differently, like (1) never go above a 500 calorie-a-day deficit (I was eating about 1000 cal/day, which wound up being a 2000+ calorie deficit in retrospect), and (2) lift weights while losing weight. So yeah I lost a lot of weight.... mostly muscle mass... not to mention all the stretch marks/excess skin I'm left with.

Good job man, that is awesome...

hey man don't be so hard on yourself you did a great job!!!!!!

Now you can get rid of those strech marks with a real good reason.....fill um up with muscle :p

its bulking time baby, you finished the halfway point don't quit now!!!!

Hey thanks!

Funny story about how I decided to start bulking. Ever since I hit 160, I became terrified to eat more than 1500 calories a day thinking I would blow up again (I guess you could call it a mild eating disorder), and did cardio almost every single day. Then, sometime around March-April of this year, I decided I'd start hitting weights in an attempt to add muscle to my Ethiopian figure... well, seeing that I was eating air all day, that didn't quite work out. I could run ten miles for sure, but half an hour in the weightroom would leave me in stitches, not to mention feeling dizzy and fatigued for elongated periods of time afterwards. I knew I had to start eating more if I wanted to ever look any better, but that fear of getting fat that stemmed from being a former out-of-shape lard-ass always had me freaked out about it.

As the months went by however, I gradually started increasing my caloric intake (testing the water) while slowly adding some gym sessions in. Eventually I got to eating around 3,000+ calories a day, and to my surprise my wardrobe of pants never got any tighter -- in fact they started feeling even loser. With this nod of confidence (and days of cramming research on fitness & nutrition) I began a clean bulk routine. Earlier this week I began eating around 4,000 calories/day with three meals carb/protein and three meals carb/fat at 23%/35%/42% (f/c/p). I also discovered I burn just over that every other day and just under that every other day, and if all goes well I have the potential for some pretty good gains.

I'm such a weaksauce, though. My arms are so scrawny I can't even do more than five chin-ups at a time... hell, at this point I would gladly welcome some fat gain in exchange for some good muscle gain. It's not like I can't burn the fat off later with all this great cutting info.

But anyway... yeah, thanks for the support! This place has been extremely informative and interesting thus far.

great job man, now you know what to do, get on a solid eating program, and start building lean muscle slowly, it takes time, but it will be worth it. dont suddenly jump your calories up sky high right away, slowly add calories and add weights to your program.


haha you posted right before me :D

he man don't sweat it muscle takes some time to come.....but glad you are on track......much healthier for your body

**** man thats one hell of an improvement
congrats and keep it up

Wait wait....you lost 60lbs in 3 months?????? WOW..that is amazing

Great job on loosing the weight. I did the same thing back in 02. I use to detail cars and also in two months I went from a size 36 to a size 32 with the help of speed stack.:)

good job bro.

how does dominoes feel about you eating subway :D lol

good job im tryin to get my friend to do the same thing buy he only eats pastrys and marshmellows

Good going bro! Proud of ya because I know how hard it is to change up your lifestyle. You should be proud. :)

way to go bro!

I agree with the others that you made good progress. Keep focused on your goals. :)

Hey...LORD RILEY.....you could get a lot of money from subway....send in your photos (just dont wear the domino's shirt haha, wear another shirt).... they'll pay you, if you allow them to use your pics in commercials or in magazine ads....thousands of dollars in that....

JingleAllTheWay -- I did send in my pictures to Subway. They said they added them to their advertisement database, and if they ever decided to use my pics they'd notify me. That was awhile back, though (several months), so who knows if I'll ever hear from them again.

Again -- thanks for the props, everyone. It seems nowadays I'm always setting new physical goals for myself that directly stemmed from losing weight (which when I was fat, thought I'd never be able to do). I recently quit smoking after three years of being addicted, as well. Amazing how my health soared after that... my resting heart rate went from around 70+ to 60-63 in just a month. Getting that body I always dreamed of is next.

themainman -- that's some really kick-ass weight loss as well -- do you have any excess skin as leftovers, though? I do, and without a shirt on it resembles flab. :( In fact I don't think I could get an accurate body fat % measurement via calipers due to my excess skin. I hate it, and from what I hear I'll never get to see my abs no matter how much I work on them.

[QUOTE][i]Originally posted by JingleAllTheWAY [/i]
[B]Hey...LORD RILEY.....you could get a lot of money from subway....send in your photos (just dont wear the domino's shirt haha, wear another shirt).... they'll pay you, if you allow them to use your pics in commercials or in magazine ads....thousands of dollars in that.... [/B][/QUOTE]

Couldn't hurt to send your pics in and see what they say.

BTW your transformation is amazing!

That's amazing man, great job.

Very nice job, it takes a lot of work to lose weight like that.

WOW man, GREAT JOB!!! I am trying to lose some weight myself. What kind of diet/workout routine are you using now?? Have any more pics?

Good story man, very inspirational. You should contact Subway and send them your story.

I did send in my pictures to Subway. They said they added them to their advertisement database, and if they ever decided to use my pics they'd notify me. That was awhile back, though (several months), so who knows if I'll ever hear from them again.

As for my diet now, well... I'm trying to gain muscle mass so it looks a bit like this: [url]http://www.fitday.com/WebFit/PublicJournals.html?Owner=Lord+Ridley&Year=2003&Month=10&Day=17[/url]

Broken down into this:

Meal One

8 ounces cottage cheese
1 banana
1 cup oatmeal
2 cups skim milk
multivitamin

Meal Two (post-workout)

Protein Shake (2 scoops ON Whey w/water, Splenda & 1/3 cup powdered skim milk)

Meal Three

1 cup oatmeal
1 banana
2 cups skim milk
8 ounces cottage cheese
2 slices wheat bread
1 slice fat-free cheese
Tuna Sandwich

Meal Four

.5 cup milk
Can Tuna
5 whole Eggs
1 slice fat-free cheese
2 fish oil/flaxseed oil supplements

Meal Five

Can Tuna
celery w/2 tbsp peanut butter
2 fish oil/flaxseed oil supplements

Meal Six

7.3 oz salmon or extra lean beef
1 slice fat-free cheese
1 can tuna
4 eggs

*Whereas all my carbs/protein comes from the first three meals and all my fat/protein comes from the second three meals. One cheat meal a week, absolutely no beer or soft drinks outside the occasional diet soda.

Man, don't sweat the extra skin. You have a long time to live in that body, so give it some time to adjust to its new form. The skin will shrink and the stretch marks will fade. No hurry. Just keep eating right and working out, and make sure you keep tabs on yourself as far as any eating disorders. Don't be afraid to be honest with yourself and others if you start showing symptoms, and don't heitate to see a doc.

Great job!

No visible excess skin but I have some stretch marks near my groin, around my armpit/chest and some on my legs but it's almost gone since I put on some extra muscle. Thanks for asking.:)

man that is nuts!! incredible weight loss man in such a short period of time..with that kind of dedication, you should progress well in weight training.
keep us posted on your progress bro!
peace
tankus