HE LOST 45KG IN 12 MONTHS – HERE’S THE SIMPLE TRAINING AND DIET PLAN THAT WORKED

I can’t remember a time in my life when I wasn’t sedentary. As a kid, I was more interested in playing the saxophone than sport, and I didn’t understand proper nutrition.

I also snacked constantly – a habit that carried into my twenties. Over the years, the weight piled on and I slipped deeper into denial. I was like someone who taps their card without ever checking their bank balance. I avoided the scales and stayed out of photos so I didn’t have to confront the reality of my weight.

My Weight Was Catching Up with Me

Things came to a head in early 2015, when I hit 270 pounds (122.5kg). On paper, life was good: I was married to an amazing woman, a father of three, and had a solid job at Apple. My photography – a long-time hobby – was also starting to be published internationally.

But I was spending around 10 hours a day at a desk and eating a lot of fast food – mostly pizza and breakfast deals from Tim Hortons. I had also developed sleep apnoea and would sometimes sleep on the sofa so I didn’t wake my wife when I gasped for breath during the night. It felt like the least I could do – my health shouldn’t affect her as well.

Running Became My Turning Point

In June that year, I signed up for Apple’s company-wide fitness challenge. My wife had recently completed a marathon, and she gave me the push I needed to start running. I also wanted to share something with her. I was proud of what she’d achieved, and while she supported me, I wanted us to build something together. Running felt like the answer.

With her encouragement, I ran almost every night on a treadmill in our basement, and the weight started to come off. In the first few months, I lost around 20 pounds (9kg).

Tracking Gave Me Control

I’m a numbers-driven person, which is why calorie tracking appealed to me early on. I downloaded the Lose It! app, entered my weight and set a goal to lose two pounds a week, making sure I stayed within my daily calorie target. I swapped extra-large iced coffees for smaller ones, and replaced breakfast sandwiches with eggs and mozzarella.

More recently, I’ve added weight training, so I pay closer attention to my macronutrients. My focus is on building muscle, so I include protein shakes and lean sources such as fish and chicken. Once I understood the basics of energy balance, I finally felt in control of my body in a way I never had before.

Stronger, Fitter – and Aiming Higher

In 2018, my wife and I moved to Florida, which felt like a second honeymoon. Now we train together four days a week. I run with her, and she’s recently started lifting weights with me. Our lives feel even more connected, and our relationship is stronger than ever.

Last Thanksgiving – which is also my birthday – we ran a 5k together, pacing each other and crossing the finish line side by side.

I’m also the healthiest I’ve ever been. I now weigh 170 pounds (77kg), my body fat sits at around 11 per cent, and my sleep apnoea has gone. With this new level of fitness, I’ve set myself bigger goals – from climbing the rope at my local gym to completing the Skydive Ultra, a choose-your-own-distance race that begins with a skydive.

Because why should the sky be the limit?

2026-05-04T12:41:34Z