The Lineman’s Guide to Cutting Weight: Fitness After Football

by Myles McKee-Osibodu

If you’ve played football at any level, you understand the expectations and pressure put on athletes to be able to gain or drop weight quickly. While these pressures can be felt at every position, there’s no position groups that feel these demands more intensely than the offensive and defensive line, where size matters almost as much as talent. I’ve spent the last few years of my life as an NCAA Division I student-athlete, but it wasn’t until football was over that I was finally able to achieve my fitness goals.

First Things First

So I don’t think it’s a secret that a lot of football players (especially the dudes in the trenches) are just wired a little differently than your Average Joe. You’ve gotta be a little bit insane to voluntarily sign up to commit 40 to 50 hours a week (not including school or work) to a jam packed schedule of workouts, 4:45AM wake-up calls, film sessions, training room work, practices, meetings, yada yada yada, all for the reward of bashing your head into another 300 lb grown-ass man over and over again… but for whatever crazy reason, we did that… And that madness instilled a mindset in us that is different than most. A mindset that allows you to face any challenge and attack it without hesitation. The mindset that allowed you to achieve your goals in football is the same mindset that its going to take to achieve your goals after football. Commitment, self-disciple, and a whole lotta that WORK. Easy as that. And just like in football, you’ve gotta have a game plan.

Game Plan

Through hard work and dedication, I’ve been fortunate enough to drop 70+ lbs (in under 7 months) twice in the last 4 years and the things I can point to that contributed the most to my journey were:

  • Intermittent fasting
  • Working out with purpose
  • Keeping your eyes on the prize

Intermittent Fasting

You’re a former lineman. You love to eat. I get it. But believe me when I tell you that even though it sounds pretty intimidating, intermittent fasting is going to be your best friend in this whole process. In fact, if you do it right, you can still eat a lot of your favorite not-so-healthy foods somewhat regularly.

Contrary to popular belief, the entire idea behind intermittent fasting is NOT to starve yourself. With intermittent fasting, you’re still supposed to take in the same amount of calories you would normally, but instead of taking in those calories through the traditional breakfast, lunch and dinner, you instead give yourself a 4-8 hour window (depending on what you can handle) each day where you scarf down an entire day’s worth of calories. After a few weeks, your body will eventually get used to your new eating pattern and you’ll start to not even get hungry outside of the window that you’ve set for yourself. Not only does intermittent fasting offer weight-loss benefits, but there are also cognitive and cell restoration benefits that come along with fasting regimens as your body enters into a state of ketosis.

As great as the benefits of intermittent fasting can be, it is definitely something that you shouldn’t jump into without doing your research first and making sure it’s the right weight loss method for you. Below are a few links to videos and podcasts to help you begin your research and better understand exactly how intermittent fasting works.

Working Out with Purpose

So obviously, throughout this process, your workout regimen is going to need to be pretty gnarly if you want to see real results fast. It’s crucial that you’re able to hold yourself accountable to not only get in the gym everyday, but also to work your ass off while you’re there! You don’t have your coaches to yell at you anymore, no more teammates to hype you up when you’re not feeling it, no real consequences for skipping a workout. IT’S 100% ON YOU NOW!

So now that you’re in the gym, you’ve gotta figure out how to transition from the year-round swoll-sesh that is lineman workouts into a workout that’ll get you slim and trim. I get asked all the time what my workout routine is and the answer varies but the one thing that is always a constant is CARDIO! I know… as a big guy, cardio is your worst nightmare and rightfully so! Even when you drop the weight, cardio still sucks but like I said before, you’ve gotta embrace the challenge! If it was easy to drop 85 lbs, everybody would do it!

While I 100% encourage you to attack the gym, it’s important to make sure you’re smart about your cardio and that you don’t try to do too much too fast! You can definitely put yourself in some sketchy situations if you’re going all out too early in the process. Nobody wants to be the guy that passes out at the gym because he was hitting the elliptical too hard so make sure you know your limitations, but cardio definitely needs to be the focal point of your workouts. Everything else is supplementary. You’ve been big as hell your whole damn life, you don’t need to lift anymore! Go ahead and hop on that treadmill big fella!

#NipSlip

As many big guys do, I’ve always had some pretty serious knee issues and I know jogging isn’t too easy on the ol’ joints, especially when you’re pushing 300 pounds. I’ve found that the stationary bike is a great alternative to the treadmill and a much more comfortable place to knock-out a HIIT (High Intensity Interval Training) session. I bike at least one hour (22-25 miles) on the stationary bike 5 to 6 times a week, alternating between 30-second and 90-second working sets with 30-second resting sets in between. It’s the worst thing in the world for the first few weeks but it’s a freakin’ game changer once you start getting comfortable with higher-intensity cardio! Find some good thermogenic pre-workout, search for a good playlist, and get crackin’ on that thing!

Example of how to do a HIIT workout on a stationary bike: https://www.youtube.com/watch?v=Rh8VswzWDow

Shoutout Brio Fitness ????????????

The first month or so of  daily cardio is gonna be killer on your lungs and your legs. Your heart is going to be beating through your chest. You’ll probably be the sweatiest guy in the gym and I promise it won’t be a pretty sight. But as you gradually start to shred more and more, you’re gonna realize how worth it it was and be stoked that you did it!

Keep Your Eyes on the Prize

Just like chasing any other goal in life, its super important to be able to see the big picture and remember what you’re working towards. The biggest challenge you’ll face in this whole process will be the mental battle you’re going to be fighting with yourself to keep pushing your limits. It’s key that you don’t let yourself get discouraged or lose sight of your goals if you aren’t seeing the results that you want right away! Keeping the right mentality can make ALL THE DIFFERENCE!

You’re not gonna lose 10 lbs in a week and you might not even lose 5 lbs in a week, but you’ve always got to remember to keep a level head, put your head down, and keep on grinding! You’ll only get out what you put into your workouts and dieting, so if you give a shitty effort, you’re bound to get shitty results. At the end of the day, nobody else can want it for you. If you want it bad enough, you’ll make it happen! No excuses.

I hope this helps you in your journey! Good luck, be smart, and get after it!

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The Dad Bod and Me

With all the “fads” that have happened over the last 5 years its hard to keep track of them all. From Man Buns to Flash Mobs, and the Harlem Shake to Tebowing, there have been a lot of fads, and like all fads, they peaked, and then faded out (thank god). However, the Dad Bod was arguably one of the most interesting fads we have ever experienced. Anyone that knows me at all knows that I jumped all over the Dad Bod.

But we’re getting ahead of ourselves. First we need to talk about what the Dad Bod is. The Dad Bod really hit its stride when a sorority girl from Clemson wrote an article for a class (literally exactly what I am doing now) about how this new phase of male physical appearance. The “official” definition of a Dad Bod is “a nice balance between a beer gut and working out. The dad bod says, I go to the gym occasionally, but I also drink heavily on the weekends and enjoy eating eight slices of pizza at a time. It’s not an overweight guy, but it isn’t one with washboard abs, either”.

When I first saw the article I was thrilled. First of all, I saw that the trend was taking the nation by storm, so naturally that made me feel comfortable. Secondly, girls liked it? Apparently girls no longer wanted wash board abs and ripped biceps, they wanted someone fun, someone who didn’t take them self too seriously, and someone who would go to Taco Tuesday or $4 pitcher Wednesday  (Missoula, we could really use a bar that does this).

During the peak of the Dad Bod phase many celebrities also joined in, including:

Leo

Seth Rogen

Chris Pratt

Jason Segal

Robert downy Jr.

 

Obviously with all these A list celebrities embracing the Dad Bod, I figured I needed to as well. When I came to college I was relatively fit. I played competitive soccer 4 nights a week, ran track and cross country. I generally respected my body and my physical appearance. My first year of college I did a good job of working out and trying to eat right. I gained a little weight, which was to be expected. The next two years however, that’s a different story. My Liam Hemsworth esque physique quickly turned to an Owen Wilson esque physique. I traded in my 24 pound dumbbell curls at the gym for 24 ounce IPA curls downtown (that a type of beer for those of you that don’t know). Just like the definition says, I started working out less and enjoying adult beverages and pizza more. By the second semester of my Junior year the trend was in full swing and when people thought of the dad bod, they thought of me……… the following are all from my personal Facebook page

dad bod is dead dad bod 1 dad bod workout my post

I was so into the Dad Bod that I even bought a shirt, and people posted pictures of me in that shirt on my birthday

bday

 

But like every other fad, the Dad Bod inevitably died. However, I did try to ride it out as long as I could. I even wrote a speech for my Public Speaking class titled, An Ode to the Dad Bod. I would wear my Dad Bod shirt and embrace the Dad Bod mentality for an entire semester in the Fall. I did finally give up on the Dad Bod and decided to get my life back in order. I cut down on my beverage intake, watched my diet, and lost 25 pounds (shout out to Pneumonia). Unfortunately for now the Dad Bod seems to be dead, and that truly is a shame. I am fully prepared for its return, and hopefully this blog post can jump start that. I know that I will gladly lead the comeback tour of the Dad Bod.