Cycling and Cutting Carbs Helped This Dad Lose Over 45 Pounds in 3 Months
Albert Li is a 39-year-old mechanical engineer from Katy, Texas. Frustrated by his weight and reflecting on his father’s health issues, he decided to make a change. Here, in his own words, is how he did it.
Growing up, I used to brag about how much I could eat without gaining any weight. In college I lived right across the street from McDonald’s, putting me a two-minute walk from my favorite Big Macs. Of course, as I got older, it got harder to keep off the weight. During my wife’s pregnancy, I did a lot of sympathy eating with her, while also working long hours, sleeping badly, and stress eating. I stopped weighing myself because I didn’t want to see the numbers.
It all left me depressed, tired, and short-tempered. I’d be out of breath just climbing a flight of stairs. After our friends’ wedding, I saw myself in pictures and realized how big I’d gotten. It reminded me of my dad, who’d been overweight for most of his life and struggled with health issues, including being hospitalized. Making that connection—seeing my dad in myself—helped me realize I should take control of my diet and fitness.
I’ve cycled through a few different diets, from keto to intermittent fasting to low-carb. Keto left me unexpectedly craving rice and noodles, while intermittent fasting never synced with my work and gym schedule. So I settled into something like a semi low-carb diet. I don’t count my calories, but I consciously limit how much bread, rice, and noodles I can eat, and I’ve cut out high-calorie sauces. Quitting soda was a big deal. I used to drink a couple of cans a day to stay awake at work; eventually I cut that to just weekends, then eliminated it entirely. I haven’t had a soda in five years.
I workout five or six days a week, at Life Time gym in Cinco Ranch. I started out with trainers who guided me with meal plans and workout routines; I’ve also learned a lot watching YouTube, seeing how each exercise targets certain muscle groups. I do at least an hour of strength training, depending on the muscle group, then 30-60 minutes of cardio. On Saturdays I take a long, 50-mile bike ride with a local cycling group, and now that I’m training for a marathon in 2022, I run 10-15 miles on Sunday mornings.
Shredding the initial weight was quick. I went from 220 pounds and 32 percent body fat to 175 pounds and 16 percent body fat in about three months. I plateaued there for a bit, and now I’m at 155 pounds and about 11 percent body fat. I’m proud to say that I’ve lost nearly 70 pounds in total. I feel great. I have more energy at work. I do not get sick as often, or if at all. I’ve done my first marathon, plan on doing another next year, and hope to start doing Ironman races by 2023.
The best positive side effect is the impact my transformation has had on my peers. As I was inspired by many triathletes I trained with, I am honored to be an inspiration to others as well. I have been encouraging my friends to get in shape and get into outdoor activities like cycling or running. I tell everyone to be patient; diet fads don’t last, and only changing your lifestyle will have a long-term impact. Seeing their transformations brings so much joy to my heart.
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