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Ephraim Hayes

This Indianapolis native set lofty fitness goals and reached them, losing 140 pounds in a little over a year in the process.

Ephraim Hayes

Written by Ephraim Hayes

My name is Ephraim Hayes, I’m 36 years old and from Indianapolis, Indiana. My initial goal when starting on my fitness journey was to get back into normal sizes so I didn’t have to shop at big and tall stores anymore. After I met that goal, I wanted to get onstage and do a bodybuilding/physique show. That seemed outrageous to me at the time, but I always believe in shooting for lofty goals.

It took 14 months for me to lose 140 pounds. I went from 330 pounds down to 190 and from 36% body fat down to 7%. I was so heavy before that the only scale I could use was on the shipping dock at work, which was embarrassing. I went from an XXXL shirt size down to a L and from a 42 pant size down to 30. Although I’ve lost a lot of weight, I haven’t lost much strength. My 1RM for bench and deadlift are the same now as they were when I was 330 pounds.

I cycled on and off of Jim’s Power Pyramid Program. I highly recommend this program to anyone. I would follow this for four weeks and then do a periodized program for four weeks before switching back to the Pyramid.

Since none of us can out-train a poor diet, I completely overhauled my nutrition. I started following IIFYM (If It Fits Your Macros) and tracking everything I ate in MyFitnessPal’s calorie counter app. I started weighing my food and hitting my macros daily. I enjoy the scientific approach to weight loss.

As far as supplementation, I do a shake for breakfast, take creatine and BCAAs while working out, and a scoop of Pro JYM protein afterward. My goal is to be able to meet my daily protein needs through natural food sources, but...

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