How Protein, Portions and Planning Helped this Guy Drop 30 Kilograms
When his doctor gave him a prescription for blood pressure meds, Stephen Powell, 42, realised he was 'finally over being fat' and wanted to see if he could get his blood pressure down with diet and exercise. Not only did this real estate senior vice president do that, but he also lost 30 kilograms – 30% of his initial body weight – and gained confidence, strength and new habits. Here, in his own words, is how it happened.
Before my transformation, I had taken classes in college on weight training. I also trained pretty heavily in 2005 through 2007 to get into decent shape, and had dabbled with CrossFit in 2012. But over the years, I let myself go. I had been taking pills for high cholesterol and my primary care physician was finally putting me on blood pressure medication. I filled the blood pressure prescription, but I never started the medication because I was finally over being fat. I wanted to use food and activity as my medicine.
But the biggest motivation to change was my wife. My weight began to affect our physical relationship, and not only did I want to do better for myself, but I also wanted to be a better person for her. I didn’t realise until later in the transformation that my mental state was also affecting our relationship.
My life changed on August 1, 2022. That’s when I started to train at Ultimate Performance (UP) in Bethesda (I live in Washington, D.C.). I did a total overhaul of my workouts, lifestyle and diet. The partnership and accountability with my trainer, Brandon, made the biggest difference for me. At my initial consultation, I weighed 235 pounds (106.5 kg) and had 30% body fat. Ten months later, I was 168 pounds (76.2 kg) with 13% body fat. Here's what helped me achieve this.
Setting Short-Term Goals
Setting interim two-week goals and having to report to my trainer on my food, steps, water, weight, and sleep made it a challenge to beat every two weeks. Hitting (or even missing) those interim goals was motivating! I recognised quickly that I needed this accountability to stay on track and challenge myself.
I worked out three times a week with a trainer and would occasionally work out a fourth day on my own. The three sessions with my trainer were full body, upper body, and lower body. The fourth workout on my own focused on upper body, as that is a specific area I really wanted to progress.
Lifting Smarter
I found the constant guidance on lifting technique to be incredibly helpful and even at this point I am still learning. Little cues such as 'dragging your elbows' on a row or breathing into your core for a squat and not releasing till near the top would have me lifting heavier weights than I had ever expected. While I initially dreaded it, I do have to say that one of my favourite exercises is the pendulum squat. The amount of leg work you get in such a short time is amazing!
Being Consistent
I learned that repetition, consistency, and strict form are the keys to growing and learning through the transformation process and that one bad meal or workout isn’t going to derail you. Also, I learned to give 100% though the entire workout – one of my trainers says, 'Last set, best set!'
Making Workouts Entertaining
I would get an hour on the treadmill every night to make sure I was hitting my step goal of 10,000 steps. Initially, I would use lunchtime to help get the steps in, but I struggled with consistency. It became apparent I needed to be more effective with my time. I usually unwind at night with a show or two and with a treadmill available to me, I found that combining the two became an easy way to get my steps in and exceed the goal of 10,000 consistently and still do something enjoyable.
I stopped watching shows on the couch and started watching them on the treadmill. I even started reading books on the treadmill. Before I knew it, I was consistently knocking out 15,000-step days. It was doubly effective in that not only was I spending more time exercising but I had less time to idly eat in front of the television. With all of the data tracking, I could also see a very clear correlation between weeks with the highest amount of fat loss and the highest step counts.
Understanding Portions
My nutrition was also transformed. Before, breakfast would often be a latte. I would have the typical sandwich or wrap with chips for lunch, and dinners would be pretty healthy but large. I ate out a bit, but primarily cooked my own food.
When I weighed my food for the first time, I immediately recognised that my understanding of portion sizes was skewed, and those portion sizes were a major contributor to my weight gain. My typical diet during the transformation was some egg bites for breakfast. Lunch was always some variation of chicken on salad. There is a food truck near the office with a Mediterranean chicken salad that is so good. A protein shake for a snack or post-workout, and then ribeye steak, roasted potatoes, and greens for dinner. I have to say there were very few days where I truly felt hungry.
Planning Ahead
Meal planning a strategy that worked well for me, but it wasn't always about doing meal prep ahead of time. My schedule ebbed and flowed, so there were weeks where I knew I wouldn't have time to cook for myself. I would look at the week ahead and I would identify meals or pre-made food options, with the assistance of my trainer, at local restaurants and supermarkets that would fit within the diet plan. Breakfasts could be egg bites, lunches would be salad kits with added premade chicken, and dinners would be a soup or stew. I made the bulk of my food, but also gave myself a break when life got hectic. Not every week has to be perfect with home cooked food, and that's OK. It's about consistency in the end, not perfection, that breeds a new lifestyle.
It’s been over two years since I first walked into Ultimate Performance and I have completely transformed my lifestyle and now enjoy and look forward to my workouts, whether at UP on or my own. My initial transformation took 10 months, starting August 1, 2022 and ended May 5, 2023. I have continued to train at UP since May 2023 and I’m still going strong!
Having Support
My family and friends have been a great support. The most credit goes to my wife, Kristine. She supported me through the entire process, even though weighing my food did occasionally grate on her nerves and I think she’s also tired of the word 'protein'. I couldn’t have asked for a better partner in this process.
I used to think I was generally happy, but knowing what I do now through my improved physical activity, I was not as happy as I thought. My cognitive function has improved as well. I seem to be able to take on more in my professional and personal life than I thought I could before.
I feel much more confident in not only my appearance but in my professional and personal relationships. The confidence keeps me vigilant to maintain my new lifestyle. I seem to be able to take on more and more challenges as time goes on with the mental clarity I have gained.
As for what’s next, at the moment I am chasing 315 pounds (142 kg) on conventional deadlifts and 225 pounds (102 kg) on bench press for my working sets.
To others looking to start their own transformation journey: surround yourself with people who focus on health and fitness. Having a good support and accountability system is key to getting results. Soon enough, you’ll find that you’re the one inspiring others.
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