If there is anything that has motivated me to get as fit and healthy as possible, it is my children. I am the father of two eight-year-old twin girls – having it was a great motivator for me to work hard and be an inspiration to them.
My first attempt to recover was a mistake. I’m 6’1 ”and was pretty skinny. After watching a Netflix documentary about the keto diet, I decided to give it a try. Keto naturally cut out my carbs completely. My weight dropped to 145 pounds. I felt extremely sick and sluggish, and finally I hit my head on the bathroom sink.
This, of course, was not sustainable for me. Instead of keto, I started eating a more balanced diet of proteins, carbohydrates and fats. I tracked my calories to make sure I was eating enough. I stayed in a small calorie surplus and started exercising hard to gain muscle, with the goal of getting healthy again for my size.
I started with calisthenics and dumbbell exercises in my house and pulled up, pushed up, shrugged and curled up three to four times a week. After about a year after that, I started doing plateau, so I joined a local gym. Free weight training helped me get stronger and push through the plateaus.
I started with three full body days a week. When I try to increase the volume, I move to an upper / lower program. I have made very good progress in hitting each main muscle twice a week.
Stephen Buckley
I also cleaned up my diet. My approach was 80-20, aiming for 80 percent whole unprocessed foods and then 20 of whatever junk I wanted. This basic guideline has made it easy to stay consistent over time. This was a big deal, because diet is such a big part of staying healthy, but it’s also easy to think about. With my 80-20 guide, I do not have to worry too much about rules or complicated macros.
In six years after following the plan, I added 50 pounds to my frame. I also worked from a restaurant manager to a career in physical training, where I had to work with a good coach who taught me a lot about workouts and nutrition. I know I have pretty good genes: I have always had very good muscle symmetry. I was able to grow my pies, arms and shoulders while I was relatively skinny. And unlike many people, I never had to alternate between building up and cutting – I just practiced hard for a long time.
I plan to keep going to see how far I can go with muscle and strength. For me, it was most important to find a constant routine that I could follow. And this is the advice I will give to anyone just starting out: find a style that suits you. You can learn from what other people do, but do not just copy it, because their approach may not work for you. Ultimately, the best way is to reach your own, personal goals, find your own path, and stick to it. – As told to Jesse Hicks
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