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Eating natural foods, taking the time to plan meals and snacks. Pre-planning is the key! Low carbs, lots of protein, healthy fats and plenty H20

Supplements & Drugs; none!


Strength Training; Mon, Wed & Fri doing big compound exercises that hit the big muscle groups.

Cardio; currently none.

My Goal


Since I have blasted my way through my initial 220lbs (15.10 stones) I have set my gaze on a new goal of 189lbs (13.7 stones) AND to become a qualified personal fitness trainer.  So in Mid-August of this year I will be off to England for 10 weeks to do a personal fitness trainer diploma with Premier Training, so come November 2010 I hope to be weighing in at 189lbs (13.7st) and a fully qualified personal trainer! :-) Bring it on!


You can download my new goal as a PDF file. I have used the SMARTER Principle to outline my goal, it’s the smart way to goal setting.

Click on the image below to download my new goals.


I need to refresh my goal, right at the start of this my goal was to get down from 302lbs to 220lbs, but I never put a time limit on this, maybe if I had done this at the start then maybe I would have been closer to my goal.


  • Lose 2.2lbs per week(as 2.2lbs equals 1kg)

  • Reach 220lbs by January 31st 2009 (29 weeks away from today)

If we (or a calculator) adds this up, then 2.2 x 29 = 63.8lbs and I currently weight 282lbs, 282 – 63.8 = 218.2. So there is not much room for slipping up or not reaching my goals by January 31st 2009.

So encourage me, give me advice because I need them and they are part of my fuel to success! ::grin, blush::


Ok so I am starting this blog because I am another unhappy fat person. I am mostly doing this to be held accountable. Accountably can be a great thing to guide us on a quest to a better life. “None of us are as great as all of us!”

My name is Andrew Scott and I’m, 29 years old and currently living in Indonesia. I am happily married and have a 10 month old son.

I was born in Scotland, and as far as I can remember have always been causing eclipses. Growing up I never took part in sports much, as I had no confidence; people’s cruelty had destroyed that.

During high school I had been to the dietitian and tried to follow their instructions to lose weight by not eating between meals and regular exercise (mainly cardio) and to no avail. I kind of gave up thinking this is who I was meant to be and there was nothing that I could do about it.

When I was 17 my parents divorced and I moved with my mum and sister to Ireland. I started working in a supermarket; starting at the bottom of the food chain.

I soon made friends and was out boozing and partying like the Tasmanian Devil on speed. Glass of beer after glass of beer went down to drown myself in my darkness within, followed by a stagger to a pizza cue or any fast food joint that was on my crawl home. I piled on the weight and the depression and smoked my lungs to blackness.

Without any transport I was hitchhiking it to work every day which was about 6 miles (over 9 km) to work and then hitching it home again at nights. Then the bitter West of Ireland winters creped in so I decided to buy myself a bike.

So after coughing my lungs up and down that hilly six mile stretch I was getting use to cycling and it turned into a hobby. At first I shifted a few pounds and was looking and feeling good, now I was still boozing and eating like a……. Scottish person knows how. Then I got a break, I went for an interview for a computer company and got the job. I had the money to move out of home and I moved into an apartment with a good work mate of mine. As the office was exactly a 5 minute walk then bike became a clothes horse in my room.

Now I was a happy, independent boozer! Let the beer flow and the smoke bellow; and it did!

Those few pounds I lost from cycling crept back on and then some.

When I moved from the West of Ireland to the South (near Dublin) I started to have a new interest in losing weight again and boy did I try it all; starving, Slim-Fast, fruit diets, juice diets, Atikin’s diet and pills galore. I cycled miles and miles over the Ox mountains and the hills of County Wicklow one day I remember setting off at 7am and returning at 11pm after an 84 mile cycle.

Nothing worked.

After coming over to Indonesia, I met Susan and we got married back in July 2005. I hated those wedding photos! Then on April 2007 at 10:57pm the little head, body and legs of my son, Daniel came into the world. There is nothing like a family to give a man something to live for.

And now here I am, looking 10 years into the future when I take a massive heart attack…… no way! That’s not how I check out! I ain’t going out like that.

It’s time to think for myself, it’s time to educate myself about my body and the foods that I eat and how exercise effects it. And that’s what I did, for months I read and asked people and read some more. Then the time comes when all that knowledge has to be turned into actions to be come wisdom. I had to initiate all the information I had, and I am.

And now I am also evaluating my progress to strengthen my efforts and outcomes. I am changing, and I am fighting.

I am embracing the pain of discipline because I don’t want to suffer the pain of regret! As you follow this blog, I will be 100% honest with what I am doing and you will see that I WILL reach my goal and I WILL fight the fat and WIN!

My equasion for success; educate, initiate & evaluate = success!


My Choice

I have been big all my life. As far back as I can remember I have stood out from the crowed due to my large size. I have faced many attempts to loose the weight but failed in all of them.

I am now 29 and I am getting ready for another attempt at fighting the fat, but there is a difference. Now I am armed with knowledge about my body, nutrients, protein, carbohydrates, muscle groups, metabolism, etc.

I have educated myself about loosing weight and how my body is made-up. Before I would jump on a bike and cycle for miles, and miles! I would lift weights for weeks, starve myself, follow fad diets, all accomplished nothing. Some of them even caused me to increase in weight.

Approaching 30, married to a beautiful woman and becoming a dad with a little 9 month old son; these are the things that have caused me to look harder into what the future holds for me.

With a BMI of 39.2 (49kg over weight) I could be in for a shocking and short future. I was told that I could have a heart attack in about 10 years time. Not to bright, huh?

So it’s time for action. It’s time for a choice. There are only two choices for me to make, the pain of discipline to live a healthy active life and lose weight gradually and consistently OR the pain or regret, and maybe be snuffed out of the rat race earlier than planned.

Discipline has a time span, but regret is relentless and chews away at us, maybe through until the next life too.

I want to choose the first choice, before it’s too late.

My Goal

To be honest with you, I already have a goal for my weight loss. I am guessing that it is fear of failing that has stopped me from revealing it to you.

This blog is for accountability and I also hope I can inspire and encourage others to take the challenge to sweat and burn off the bulk of blubber and depression that they too are carrying.

I made a promise to myself to be completely honest with everyone on this blog; so before I get cold feet, here is my goal.

I am currently (based on my first weigh in) 137kg / 302lbs / 21.5st and I am 5ft 11inches tall, so I have set my first goal at 100kg / 220lbs / 15.7st and a waste-to-hip ratio of 0.92

When I reach this goal I will evaluate further and then set new goals. To me this goal is challenging enough and still realistic.

So I have done it, this is my goal and I am going to be disciplined until the job is done!


Comment from Steve
Time January 14, 2008 at 3:13 pm

Hi Andrew. I stumbled across your blog and thought I’d drop a quick note. I wish you all the best in your efforts to change your life. I can’t wait to see how you do.

Comment from disciplineorregret
Time January 14, 2008 at 3:25 pm

Thanks Stave, I had a look at ‘no more fat dad’ and I too will be keeping a look out there.

So here’s to no more fat dads!


Comment from sloshbg
Time January 20, 2008 at 1:41 pm

Andrew, I visited your blog after seeing your message on my own. Let me say that I am so proud of you, even without knowing you. I’ve never been obese, just fluffy at times, but there are many people in my life who struggle with large numbers. I, like many people, was at one time ready to frown at fat people (though never laughing) and decide that they were lazy and didn’t care about themselves. Through my heavier friends and family, and constant education I’ve come to feel differently. Thus my goal to be a personal trainer. I find the taunting, the giggles, the stares to be extremely offensive. Reading of your days in school brought a tear to my eye.

I wish you so much luck in what you are doing, and I commend the progress you’ve already made in such a short time. I’m going to check in here daily. You’ve got my support, mate.

Just one thing, though…my nickname is spelled Slosh…but thanks for adding the link to my page.

Comment from Vanessa
Time February 11, 2008 at 10:19 pm

Hey Andrew! love the page! you motivate me, i wanna make one like it lol i have to lose 60 pounds i’m gonna follow some advice from ur page to see where it gets me this is a really good idea to keep motivated i wish you the best! stay motivated! :) God bless

Comment from disciplineorregret
Time February 11, 2008 at 10:32 pm

Hey Vanessa, it’s great to get your comment. I’ll be looking forward to seeing your blog when you get it up and running. We can encourage each other.

Take care & God bless you too,

Comment from Kyna
Time February 13, 2008 at 8:52 pm

I stumbled upon your page today and I am glad I did.
I rededicated myself to getting into the best shape of my life about 3 weeks ago. I live in California but am originally from Maryland. I had to go home 3 weeks ago because my mother is very ill from the effects of Diabetes. She had her leg amputated and is not doing well. She is now on life support. Her type 2 diabetes came on about 20 years ago. Back then she could have changed her life if she had lost weight. She has severe arthritis, she is legally blind in one eye, she had a toe and partial foot amputated years ago, she now has heart disease, and this last stint in the hospital she went through renal failure and is now on dialysis along with an amputated leg. My mom is probably going to die very soon and she is only 62.

My 10 year old daughter went with me and I explained that these issues come from not eating healthy. My 20 year old son is very thin and eats healthy, but my daughter is overweight in the belly area. My husband is also overweight in the belly area and is Diabetic. I am so committed to getting us in shape and your blog is the continued inspiration. I am doing well, I have lost about 7 pounds (I am just trying to do it slowly and in a healthy manner) eating 5 small meals a day and drinking lots of water. In high school I got very thin quickly eating 1 meal a day. This was a mistake. Of course I gained that back plus some.

I will continue to visit your blog. Best of luck! I know you (we) can do it! :)

Comment from disciplineorregret
Time February 13, 2008 at 9:32 pm

Hi Kyna,

I’m sorry to hear about your mother, Susan and I will keep her in our prayers.

I am excited about the 7 pounds that you lost. Your steps to change your lives will affect your children. Especially when they can see the results. It will teach you all (as I am experiencing) how to discipline yourself not only to lose weight but you can transfer this discipline into other areas of your life.

My son, Daniel will be 10 months old on the 20th (Feb 08) and when he is older I don’t want him to see my like this. I want to be a fit and healthy dad, full of confidence, not embarrassed to take him swimming, able play sports with him, and run around non-stop, etc.

And for my wife, er she likes the fact that my love handles are disappearing.

And for me, wow I am feeling so much energy and confidence coming on. I am now excited about working out and learning about what food will do in my body, I have developed a lifelong habit (I believe).

So we are going to fight the fat and WIN, right? I look forward to hearing from you again and your progress.

Take care,

Comment from Keng
Time April 5, 2008 at 9:40 am

nice site… very inspiring blog bro… i’ll be starting my work out too with some light rope skipping and it would be nice to have an online work out buddy…

Comment from admin
Time April 5, 2008 at 2:43 pm

Hi Keng, I am glad that DoR has brought you some inspiration.

Let me know how your workouts go.

Take care and talk to you soon!


Comment from amir
Time January 2, 2009 at 4:50 pm

pak kurus.. wah websitenya oke lho yaaa…

sukses trus dan jgn lupa makan ayam ya, biar bisa terbang.. hahahahaha..

masih kurang 25 kilo lagi..
kalau bisa turunkan dalam waktu 3 bulan, jangan 30 tahun..
3 bulan …

Comment from Andrew
Time January 4, 2009 at 4:14 pm

Hi Pak Ayam, baru dia lihat website saya pada hal aku seru dia liaht dari Agustus 2008.

Maaf pak Ayam tapi aku naik 5lbs libur ini :(

Comment from amir
Time January 24, 2009 at 5:13 pm

okeee.. naik 5 lbs??!!

kok 50 lbs sekalian, kok cuma 5 lbs?? hahahaha..

ya, saya maunya lihat website-nya pak kurus agustus 2005, tapi sayang 2005-nya sudah keburu lewat, jaddi terpaksa baru saya lihat sekarang.. hahahaha..

gimana? sekarang sudah turun jadi berapa??
awas ya, pokoknya saya ga mau tahu, beratnya harus sudah jadi 80 kg sebelum april 2009.. oke??

kalau ngga turun, tak bawa’in ayam yang banyak, tak suruh bawa kabur ke negeri jiran.. hahahahahaha..
biar tambah kurus, jalan di padang pasir negeri jiran..
kan capek jalan di padang pasir.. hahahahahaha…

Comment from amir
Time March 9, 2009 at 6:19 am

halo pak kurus..
gimana kabarnya?

wah, udah naik brp kilo beratnya?
udah habis’in ayam brapa ekor?

jangan banyak ayam nanti bisa terbang kayak ayamnya tuh..
skrg sudah berapa kilo beratnya? pokoknya sebelum mei sudah harus 80 kilo.. ok?

Comment from Izzy (19)
Time March 21, 2009 at 2:41 am

Hi Andrew,

I’ve been following your struggles and success since about 15th weigh in. You’re doing marvelous! With just over a year gone, you look like a different person. I’m sure your wife and son are ever so proud.
Don’t give up, remember that some weeks are harder than others, but don’t let that bring you down or stop you.

Q) Does having 6 meals a day help lose weight better than 2 or 3? My BMI is currently 32.1 and I’d love to get down to what is considered normal for once in nearly 20 years.

Comment from Andrew
Time March 23, 2009 at 10:00 am

Hi Izzy, thank you for commenting. It’s always nice to hear from my readers. Wow, you have been following since weigh-in 15, cool :-)

Yeah my wife is over the moon, she is my fat loss cheerleader :-) and yes I am sure that when my son is older he will be glad of what I have accomplished.

To answer your question I would say YES. It does help eating 5 – 6 meals per day rather than 2 – 3 to blast the fat. But the key is also eating the right food (balanced) and also controlling the portion sizes.

My three main meals are balanced with; fiber, protein, fats and complex carbohydrates. How I control my portions is I use a 9 inch plate. Half of the plate is for my fiber, then one quarter is for meats and fish and then the other quarter is for complex carbohydrates.

My three snacks will be protein / fiber based;

Whey protein shakes (made with water)
Homemade roasted peanuts
Fruit (yes some carbs will sneak in here, but that’s ok)
Poached Eggs (organic, means higher in protein)

Eating 5 to 6 times a day doesn’t mean that you will be eating more, you are eating controlled, balanced portions about every 2 – 3 hours, the success that this brings is it keeps your metabolism elevated to burn more calories.

BUT…… it must be balanced and portion controlled!

I hope this helps!

Take care,

Comment from Izzy (19)
Time April 9, 2009 at 2:30 am

Thanks Andrew!

Yes it really has helped! I’m terrible for not only a balanced diet but also for missing meals. I tend to wake up about lunchtime as i work shifts, so i miss breakfast and even when i do get up for work on an early shift, I feel breakfast makes me feels unwell. Lunch is usually pasta or a sandwich and dinner can range dramatically from a homemade curry to pub food.

I shall experiment for a month and see how i go. My last diet (Weight watchers) made me very moody and no one would socialize with me because i would nag them about what they were eating!

Thanks for the help again! i shall keep you updated.

Many thanks
Izzy (London, UK)

Comment from Andrew
Time April 12, 2009 at 9:44 am

Hi Izzy, I am glad I could help.

Keep me posted on how things go!

Take care,

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