Sam Lost Over 30 Pounds and 9 Inches on His Waist

Success Stories > Health & Fitness

My story begins in October of 2017 when my fiance and I were 4 months away from being married. After a short trip back to her hometown and running into her ex-boyfriend, she called off the engagement, moved out, and moved back to Indiana to live happily with him. That was when I was at my heaviest. 217 pounds.

I already was in the gym 5 days a week, but my diet consisted of eating healthier but not monitoring macros. After she left, I had to make a change. To live better, not to win her back, but to remind myself that I can still be happy. Starting on January 1, 2018, I began Keto. I was strict. I didn’t waiver. Slowly, 217 became 204. Then 198. Shirts were now L and not XL. Pants went from 40in to 36 in. 198lbs became 185lbs. That’s when I met Ashley in the gym.

We started dating and 185 became 178, 175, and finally 172. I now wear size 31 pants. The retail shop tells me I should try medium shirts that read “extra slim”. I went from trouble breathing when tieing my shoes to competing for every obstacle in Savage Race. None of my friends recognize me. All of my friends want the blueprint. And my answer…Keto.

It is now 2019. I have a group chat with 10 friends being their coach on this new lifestyle, and happily working out every day with Ashley (who switched from IIFYM to Keto). LIFE. IS. AMAZING!


1. What tactics did you employ to help you get to your goal? What did you find helped you get to your goals best?

I have been going to the gym for the better part of 3 years but it wasn’t until I made a dietary change did the weight melt off. I went ULC with a focus on Dr. Kroger’s CarbNite Solutions. Stayed under 20g of carbs a day with a carb nite every 7 days.

2. What is the most impactful change you’ve made to your diet and why do you feel it’s been the most important?

The high fat content would be the most impactful change. Staying low carb and eating a high protein diet doesn’t provide your body with the necessary nutrients to effectively burn fat. Yes, a caloric deficit will always cause a change in weight, however the high fat moderate protein is essential to have the body utilize its own fat content as fuel.

3. What is the best single piece of advice you can give to someone that is just starting out?

Track everything. It’s easy to say “I had a couple of almonds, it’s not really anything” but those almonds add up and pretty soon you’ll realize what foods have hidden carbs and which to stay away from. Also, consistency is vital. There will always be a birthday or a work function or even a mini vacation. No excuses. Stay on this lifestyle change no matter what and surround yourself with people who not only want to see you succeed but encourage you along the way.

4. How do you feel your life is now that you’re at your goal?

I feel like I have control of my life. I can do anything. Losing weight is not like passing a kidney stone, where if you do nothing the stone will pass regardless. Losing weight is 100% mental. You need to stay strong and now I know that I have what it takes to resist temptation and stay focused.

5. What do you consider the biggest change in your day-to-day life?

I feel the way people look at me is different. They smile more. I’m also less tired and less stressed. I have no more knee pain or joint pain due to the relief of pressure from excess weight.

6. What did you do to find support throughout your journey?

I watched fitness videos on YouTube and joined chat groups on Facebook with people who had the same process.

7. What do you currently do to manage your day-to-day diet?

Managing is just as hard as losing weight. I stay committed to the gym and this lifestyle change. I increased my carb nites from 1 day a week to two days a week.

8. What is your favorite keto recipe from www.ruled.me that’s become a staple?

The Keto bacon burger bombs. I mean… cmon.

9. If there is one thing that you could do differently during your journey, what would it be and why?

I wish I did this 5 years ago. There is nothing I would change. I have become a success story amongst all my friends and colleagues. I love how everything worked out and I am truly happy that I trusted the process.

Turn your body into a FAT BURNING MACHINE with our meal plans!
  • Accelerated Weight Loss
  • Kickstart a Healthy Lifestyle
  • Batch Cooking on a Budget
    SEE WHAT'S INSIDE