Julian Shin, a 190 Athletic Club Member, has recently transformed himself physically and mentally. Julian’s starting weight in January was 188 pounds. At the end of June, he had lost a total of 25 pounds and 8.5% body fat.
We sat down with Julian and asked him to share the high points and challenges he experienced along the way to his success.
What health or fitness goals did you achieve lately? When did these occur?
- Won the “Burn to Earn” 190 Athletic Club/FFC contest.
- Won the “attendance contest” 190 Athletic Club for the month of May.
- Dropped from 188 lbs to 163 lbs with a planned bulk/cut starting in June 2014 (7 month bulk & 5 month cut).
What was a recent motivator that made you decide to pursue the goal?
I was tired of failing on weight-loss programs; I could do strength programs well but couldn’t muster the discipline to maintain the cut.
What was the most difficult part of the experience?
Not eating the foods I wanted to eat, especially late at night.
What kept you motivated?
Taking month-to-month photos to help document the change helped keep me motivated. Also, seeing my abs slowly appear for the first time in my life helped a lot!
How has your life changed?
Women run up to me asking for my number. No – in all seriousness, my discipline with my workout and cutting routine has really helped improve all other facets of my life! I feel much more organized and calm. The drive to succeed has given me more self-confidence as well.
What lessons did you learn along the way you would share with others?
Diet is much more important than lifting or running. Want to get strong? Lift and eat whatever. Want to get thin? Eat at a caloric deficit. Want to get strong AND look ripped? Lift heavy and eat smart!
What tips would you give others trying to achieve the same goal?
- Start small and build up.
- Develop a start date and end date.
- Incorporate your work routine with your fitness plans. When you go work out, make a calendar reminder on your Outlook to help remind you when to drink your protein shake beforehand.
- Use your smart phone. IT’S ESSENTIAL. Take before/after photos, track your weight.
- Listening to the right music really helped me get “into the mood” and I rarely took it off during my workouts until I hopped in the shower. You aren’t at the gym to make friends. Get in and get out. The music will help with this.
- When you get back on the wagon, GET back on the wagon. No excuses. Even if it’s been one day, one week or one month, climb back on!
- If you aren’t losing weight and you end up telling yourself that your “metabolism is too slow” or “you don’t have time to do cardio” – those are excuses. Just eat less. It’s as simple as that. You don’t even need to run or lift. Just reduce your caloric intake.
- Make friends with the 190 Athletic Club’s front desk staff. They will help you out and are super nice.
What was your life like before (diet/exercise)?
A blur of Panda Express, lots of pork tacos and tortilla chips, and a ton of chocolate-heavy sweets. I would work out sporadically but never regularly or with a plan.
What is your life like now (diet/exercise). Please be specific about your exercise and nutrition routines and tricks.
- Eat 1 gram of protein per pound of body weight per day. I started eating 188 grams/day when I first began lifting.
- Eat a moderate amount of carbs 3 days a week and low carbs 4 days a week. Cycle carbs.
- Eat minimal fats.
- Go hard Monday through Friday and rest Saturday/Sunday.
- Do cardio 3 times a week at lunch and lift weights after work on those days. Non-cardio lifting sessions are for the other workdays. So total workout number is around 5-8 workouts a week!
- Eat 3 lbs of plain Greek yogurt a day (half a Costco tub in the morning and the rest in the afternoon). After your lunch workout, have 4 oz of raw salmon and 2-8 oz of white rice depending on your carb cycle day.
- Eat small dinner when you get home – heavy protein and veggies if possible.
- Weekends: all rest, no lifting. Eat what I want including cheat meals but in half or quarter portions.
Lastly, keep reading and learning about fitness. The more you read about it, the more motivated you are to try out the new things you read about!