Houston Success Story

A strange thing happened to me on the way to becoming a doctor. I discovered the secret to permanent weight loss and fitness.

It all started in the mid-1980s when I began studying for the Medical College Admission Test (MCAT). Prior to this turning point, most of my life had revolved around organized sports. By my sophomore year in college, I stopped playing football (though I still worked out at the gym) and got more involved in my studies. My eating habits deteriorated to a steady diet of high-calorie processed junk food.

Before I knew it, I was carrying around an extra 50-plus pounds. Ironically, I had a part-time job as a personal trainer, which kept me in decent shape despite the extra weight. Promising myself I would slim down after the test was over, I started eating whatever and whenever I wanted. This meant eating about five to seven times daily.

Then the strangest thing happened. After about a month of this new lifestyle, I noticed that my pants were looser. Ten pounds were gone. The muscles remained, but the love handles were disappearing. It wasn ’t due to stress. What is going on here I wondered?

At first, I played with my diet to decrease even more body fat. I thought this required eating more carbohydrates (which at the time meant processed breads, crackers and packaged meals) and eating less protein. I was also concentrating less on lifting weights in favor of aerobic conditioning through running.

This new plan created a two-fold problem: The processed carbs were putting me on a mental and physical roller coaster, and the absence of weight training decreased my muscle mass. I was na ïve about good protein, so I ate steak, cheese, or other easily accessible high-protein foods that were also high in fat. I compensated by loading up on fat-free dishes that were high in carbohydrates and salt. My weight did not change significantly, but I lost muscle mass and the love handles reappeared.

I re-focused my diet to eating leaner proteins like chicken, fish and non-fat dairy products. This seemed to correct the fat gain and muscle loss, but I was still gulping down a large espresso every day after lunch to avoid the coma-like state I fell into after meals. The carbohydrate rush from the prepared foods was making my blood sugar plummet one to two hours after each meal. Once this stupor passed, I was hungry again and had a hard time concentrating in class.

My salvation came from knowledge that I gained in my biochemistry classes. I learned that all carbs are not created equal, likewise fats or proteins. I concentrated on eating more unprocessed and complex (good) carbohydrates –vegetables, fruit, whole grains–and avoided simple processed (bad) carbs (mainly sugary foods).

I finally tied all of the information together: I added more lean protein, continued eating quality carbs and fat, minimized my salt intake, and ate five to six smaller meals per day. Right away I noticed the difference. I was more alert and felt no fatigue after meals.

Weeks later I noticed that my muscle tone and mass was returning and was easier to maintain with the same amount of exercise. With this newfound knowledge and proof of its effectiveness, I set out to learn why these eating habits worked and to find a way to share my good news.

Today, my life revolves around my daughters, clinics, and a passion for wellness. Although eating right and exercising continue to be a challenge with my busy schedule, they remain a priority and part of my lifestyle –a lifestyle that has proven to be one of the true gifts that keeps on giving.—Bob TalaminiPhotography by Randy Brown

Dr. Robert J. Moore, III

Houston

Age: 43

Transformation

Weight: 230 lbs. to 185 lbs.

Waist: 34 to 30

Body Fat: 20 percent to 6 percent

Workout

Monday: Rest

Tuesday: 90 minutes of “Switch Training” (cross training), chest, back, legs, abdominals

Wednesday: 25 minutes cardio (running); 15 minutes of stretching

Thursday: 90 minutes of Switch Training; shoulders, arms, legs, abdominals

Friday: Rest

Saturday: 25 minutes cardio (running); 15 minutes of stretching

Sunday: 20 minutes home exercises (push-ups, pull-ups, abdominals, deep knee bends); 25 minutes cardio (running); 15 minutes of stretching

Diet

Breakfast: 6 egg whites, 2 cups of strawberries, 1 cup of coffee

Morning Snack: 1 large banana, 2 tablespoons of almond butter

Lunch: Large salad with 2 chicken breasts, 4 cups of romaine lettuce, 1 oz. feta cheese, 1 cup of grape tomatoes, 1 oz. walnuts, 1 oz. vinaigrette dressing

Afternoon Snack: 16 oz.

chocolate/banana protein drink (2 to 1 carb to protein ratio)

Dinner: 8-10 oz. salmon, 2 cups broccoli, 2 glasses of red wine, small frozen yogurt.

Late Snack: 1 apple, 1 tablespoon almond butter

Share your workout success and motivate others! Send your 400-600 word story to H&FSM with a photo of you before and after your success.


HOUSTON

A strange thing happened to me on the way to becoming a doctor. I discovered the secret to permanent weight loss and fitness. It all started in the mid-1980s when I began studying for the Medical College Admission Test (MCAT). Prior to this turning point, most of my life had revolved around organized sports. By my sophomore year in college, I stopped playing football (though I still worked out at the gym) and got more involved in my studies. My eating habits deteriorated to a steady diet of high-calorie processed junk food. Before I knew it, I was carrying around an extra 50-plus pounds. Ironically, I had a part-time job as a personal trainer, which kept me in decent shape despite the extra weight. Promising myself I would slim down after the test was over, I started eating whatever and whenever I wanted. This meant eating about five to seven times daily. Then the strangest thing happened. After about a month of this new lifestyle, I noticed that my pants were looser. Ten pounds were gone. The muscles remained, but the love handles were disappearing. It wasn ’t due to stress. What is going on here I wondered? At first, I played with my diet to decrease even more body fat. I thought this required eating more carbohydrates (which at the time meant processed breads, crackers and packaged meals) and eating less protein. I was also concentrating less on lifting weights in favor of aerobic conditioning through running. This new plan created a two-fold problem: The processed carbs were putting me on a mental and physical roller coaster, and the absence of weight training decreased my muscle mass. I was na ïve about good protein, so I ate steak, cheese, or other easily accessible high-protein foods that were also high in fat. I compensated by loading up on fat-free dishes that were high in carbohydrates and salt. My weight did not change significantly, but I lost muscle mass and the love handles reappeared. I re-focused my diet to eating leaner proteins like chicken, fish and non-fat dairy products. This seemed to correct the fat gain and muscle loss, but I was still gulping down a large espresso every day after lunch to avoid the coma-like state I fell into after meals. The carbohydrate rush from the prepared foods was making my blood sugar plummet one to two hours after each meal. Once this stupor passed, I was hungry again and had a hard time concentrating in class. My salvation came from knowledge that I gained in my biochemistry classes. I learned that all carbs are not created equal, likewise fats or proteins. I concentrated on eating more unprocessed and complex (good) carbohydrates –vegetables, fruit, whole grains–and avoided simple processed (bad) carbs (mainly sugary foods). I finally tied all of the information together: I added more lean protein, continued eating quality carbs and fat, minimized my salt intake, and ate five to six smaller meals per day. Right away I noticed the difference. I was more alert and felt no fatigue after meals. Weeks later I noticed that my muscle tone and mass was returning and was easier to maintain with the same amount of exercise. With this newfound knowledge and proof of its effectiveness, I set out to learn why these eating habits worked and to find a way to share my good news. Today, my life revolves around my daughters, clinics, and a passion for wellness. Although eating right and exercising continue to be a challenge with my busy schedule, they remain a priority and part of my lifestyle –a lifestyle that has proven to be one of the true gifts that keeps on giving.—Bob TalaminiPhotography by Randy Brown Dr. Robert J. Moore, III Houston Age: 43 Transformation Weight: 230 lbs. to 185 lbs. Waist: 34 to 30 Body Fat: 20 percent to 6 percent Workout Monday: Rest Tuesday: 90 minutes of “Switch Training” (cross training), chest, back, legs, abdominals Wednesday: 25 minutes cardio (running); 15 minutes of stretching Thursday: 90 minutes of Switch Training; shoulders, arms, legs, abdominals Friday: Rest Saturday: 25 minutes cardio (running); 15 minutes of stretching Sunday: 20 minutes home exercises (push-ups, pull-ups, abdominals, deep knee bends); 25 minutes cardio (running); 15 minutes of stretching Diet Breakfast: 6 egg whites, 2 cups of strawberries, 1 cup of coffee Morning Snack: 1 large banana, 2 tablespoons of almond butter Lunch: Large salad with 2 chicken breasts, 4 cups of romaine lettuce, 1 oz. feta cheese, 1 cup of grape tomatoes, 1 oz. walnuts, 1 oz. vinaigrette dressing Afternoon Snack: 16 oz. chocolate/banana protein drink (2 to 1 carb to protein ratio) Dinner: 8-10 oz. salmon, 2 cups broccoli, 2 glasses of red wine, small frozen yogurt. Late Snack: 1 apple, 1 tablespoon almond butter Share your workout success and motivate others! Send your 400-600 word story to H&FSM with a photo of you before and after your success.