Weight Loss Stories – Dylan Lost 117 Pounds and Packed on Muscle


Dylan’s Weight Loss Statistics

    • Name: Dylan
    • Age: 26
    • Family Status: In a relationship
    • Occupation: Personal Trainer
    • Location: Garden Grove, California
    • Height: 5’11”
    • Starting Weight: 315 pounds
    • Current Weight: 198 pounds
    • Current Waist Size: 34.5″

Dylan’s Weight Loss Interview

How much did you lose?
I’ve lost a total of 117 pounds! I went from 315 pounds all the way down to 198 pounds and have since put on 25 pounds of muscle to get back up to 223 pounds with 16% body fat!

When did you become unhappy with your weight?
I was always a heavier kid growing up. Every year, from the beginning of middle school until the end of my freshman year in PE (physical education), we would be required to do a height/weight check-in and from the beginning to the end of my freshman year, I had gained almost 30 pounds. On the day we were slated to do the height/weight check-in, I saw the scale and it read 315 pounds and that was the moment I knew I needed to make some sort of change.

What made you decide to lose weight?
Realizing I let my weight get up to 315 pounds was the point where I knew I needed to make some sort of change in my life. I just knew that this weight and the way I was going wasn’t going to cut it anymore.

What were the most important changes you made to lose weight?
The biggest change was deciding to cut out soda. I went from drinking anywhere from 4 to 8 cans a day and as soon as I cut the soda out, I saw the weight melt off. Shortly thereafter, I began making more changes in my diet. Implementing more veggies into my diet, lean proteins, fruit, whole grains and tons of water. I kept my diet very simple, something to where I could follow it easily without having to put much thought into what I was making so it all flowed automatically.

What was the most challenging thing you had to deal with during your weight loss journey?
When I would go out to family parties and outings as a 15-year-old kid was very difficult. I had to really do my research and plan ahead for what I was going to eat. This meant eating my own food prior to going out or having my own snacks (mainly carrot and celery sticks) to munch on when I would be out. That and the occasional remark from others about the food I was eating and being asked why I wasn’t eating what they were eating was a little frustrating.

How long did it take you to start to see results?
In just two weeks after I first started, I lost 20 pounds. I know a lot of this was mainly water but cutting soda out was responsible for being able to drop pounds in the first place. At the end of six months, I was down a solid 100 pounds and by the end of the month I weighed in at 198 pounds. I was able to lose 117 pounds in just over a month and a half!

How long did it take for you to reach your current weight?
It took a little over six months to get from 315 pounds down to 198 pounds and I maintained a consistent weight of 208 pounds for 6 years before deciding to undo some of the effects of dropping too much weight too quickly (loss of muscle, loose skin, etc.) and since then I’ve been able to put on about 25 pounds of muscle since I started this journey.

Did you have any issues with loose skin after losing the weight?
I had a decent amount of loose skin immediately following my largest amount of weight loss, but due to being young, I was able to bounce back pretty effectively. I still have some loose skin, but I’m going to work with it as much as possible before going the surgical route. It’s crossed my mind, but there’s still work I feel I can do to mitigate doing the surgery.

How long have you maintained your weight loss and what are the most important factors for keeping it off?
I’ve been steadily putting on muscle the last 4 years, but I maintained a consistent 208 pounds for about 6 years. Sticking to a consistent workout schedule of no less than 4 days a week and eating relatively the same foods since I started my journey has been so helpful in not ballooning back up in weight. I’m very mindful about the quantities of food I eat, but I do my best to keep it as clean as possible, most of the time.

What keeps you motivated to continue your weight loss success?
Seeing the results that come from the work I do on myself and being able to share my story with my clients and others I meet has been such a motivating thing. To see my own story have an effect on someone else’s life and watching what they can do is what keeps me on top of myself and my own desire to continue to be healthy.

How has your life changed now that you have lost weight?
I’ve gained a ton of self-confidence I never had prior to losing the weight. The shift in weight loss and health has led me to a career as a personal trainer where I’m so fortunate to watch the people around me blossom into their best selves they can be.

Do you have any advice for others who are trying to lose weight?
Weight loss is a very difficult thing, physically and emotionally. I don’t advocate switching every single thing in your life immediately since I feel this just sets one’s self up for failure due to just being burned out after the first two weeks. Little building blocks of goals can be lifesavers in realizing any goal is achievable. Stacking up all of your little successes works wonders in sticking to the dedication with training.

How did ShapeFit help you reach your weight loss goals?
ShapeFit provided an immense database that I used when I first got into working out and wanting more out of my workouts. On top of that, the nutrition tips are so easy to follow and really come in handy. No frills or anything out of the ordinary here, just straightforward tips for getting help towards a healthier self.

Dylan’s Weight Loss Tips

Weight Loss Tip #1:
Cut out soda, immediately!

Weight Loss Tip #2:
Find the foods you like and put a premium on those.

Weight Loss Tip #3:
Find or build your own support system. The right group of people or things around you will be instrumental in your progress.

Weight Loss Tip #4:
Mix up your workouts. Don’t do the same thing day in and day out, otherwise the boredom effect will just show up much sooner.

Weight Loss Tip #5:
The perfect diet is the one that works for you. Find one that you can see progress with and stick to it. No need to overcomplicate the food selections.

Dylan’s Weight Loss Eating Plan

What do you normally eat for breakfast?
1 cup of egg whites, 2 whole eggs, 1 slice of whole wheat toast, 1 medium banana.

What do you normally eat for lunch?
Grilled chicken sandwich on whole wheat bread.

What do you normally eat for dinner?
2 cups of romaine lettuce with 8 ounces of grilled chicken breast.

What do you normally eat for snacks?
Apples, bananas, whey protein shakes, celery and carrot sticks.

What type of nutritional supplements do you take?
Whey protein powder and the occasional casein protein powder before bed.

Dylan’s Weight Loss Workouts

What do you do for weight training (exercises, workouts)?

  • Day 1: Legs and Shoulders
  • Day 2: Back and Triceps
  • Day 3: Chest and Biceps
  • Day 4: Legs and Shoulders
  • Day 5: Chest and Biceps
  • Day 6: Legs and Shoulders
  • Day 7: Rest

What do you do for cardio training (exercises, workouts)?
25 minutes of HIIT cardio (High Intensity Interval Training) before every weight training session.

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