How Sergeant Nick Ferrara Lost 96 Pounds.
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Nick Ferrara, 38, Police Sergeant, High Springs, Florida
Tell us about your “before” in your before pic. I was 20 years old in this picture. I was probably anywhere between 260-280 pounds and had never set foot in a gym.
What convinced you to start losing weight? I would have to say it was the day I stepped on the scale (in the morning!) back in 2005 or so, and saw “300” as my weight. I knew then, it was time to do something. As explained below, I dialed everything in and got my weight down to 212 after a year or so. Since 2006, I slowly put some of the weight back on. In November 2013 I hit 250 lbs again. I made a promise to myself and said I am going to lose weight/fat until I saw a six-pack. I have never had one and I promised myself I would do what it takes to get one.
Sergeant Nick Ferrara in the early stages of his weight loss. Gorgeous!
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You’ve lost in stages, so please describe what got you from your Point A long ago, to now? My heaviest was 300 lbs back in 2005. I initially tried the Atkins diet and did lose weight. I suspected a lot of it was muscle and water along with some fat. I dropped down to the 280’s. At that point, I met with the then city nutritionist, Kathryn Parker, and a light bulb turned on. She educated me on proper nutrition and we monitored my progress for months. I learned about how important it was to know what your metabolic rate is and to control your portions (count calories). I ate healthy and gradually lost weight/fat until I hit an all time low of 212. As always, life seemed to get in the way and I strayed from those principles. I gradually gained back some of the weight/fat. In November 2013, I decided to download the “Lose it” app for my iPhone, which allowed me to easily log all of my meals. I already weight trained five days a week and now I was back on the “nutrition wagon.” I have been steadily losing weight/fat at a rate of 1-2 lbs a week. My current weight is 204 lbs….my lightest ever as an adult! I tell myself each day, “At this very moment, you are in the best shape of your life.”
Was it hard to be the “big guy” when you were younger? Yes. Everyone who is heavy would understand what I went through. I think I experienced all the same things a heavy person experiences: teasing, embarrassment, feeling self-conscious, etc. The biggest component for me was being extremely self-conscious about how I looked. I hated going to a pool or to the beach.
What’s been the hardest part about your weight loss? Saying goodbye to the old way of eating. I now have to eat in moderation, particularly certain bad foods.
What’s been the most fun part? Not being recognized by people who have not seen me in a while. Just seeing the look on their faces when they realize who I am is priceless.
How has your weight loss affected your work? Besides my uniform pants going from 42 waist to 34 waist, I really notice a difference getting in and out of my patrol car. Now that I weigh 204, it feels like I bounce right out as opposed to lumbering out of it.
What are your workouts like now? I loved working out then, and I really love working out now. I love that as each week passes and I stick with my healthy eating, I see more vascularity and more definition on my body.
I still weight train five days a week working one body part each day. My weight training sessions last anywhere from 45-60 minutes. The last 10 minutes on three of the days, I’ll work my abs. I’ve added three low-impact 30 minute cardio sessions as well to my workout week. The cardio is usually done several hours after the weight training session.
Tell us about your new eating habits. I eat 6-7 times a day. The biggest meals, calorie wise, are breakfast and my post-workout shake. Breakfast, lunch and dinner stay between 300-450 calories each. As the day progresses, I taper off on the carbs, particularly the starchy carbs. The other meals are more of a snack which consist of a protein and a carbohydrate. I eat lean sources of protein like lean beef, chicken, turkey, fish, eggs, Greek yogurt and cottage cheese. My carbs usually come from fruits and green vegetables. I get my fats from healthy protein sources like nuts and olive oil.
Favorite training song? I don’t really have a favorite song, I like anything that just gets me pumped up.
Favorite healthy food: I love the Turkey Meatloaf I’ve been making recently.
Favorite unhealthy food: I love Pizza. I grew up on Pizza. I miss Pizza.
How have your family and friends responded to your dramatic weight loss? My wife really hasn’t taken much notice. My dad thinks I am too “skinny” which I find rather funny. My friends and co-workers have been very supportive, even though I throw it in their face on a weekly basis. Whenever I drop a pound or two, I make the announcement in briefing. I actually have a little competition going with my friend Sheldon.
What’s next for you? My goal is to hit 10% body fat. I think I should have no issue seeing my abs at that point. I think my ultimate dream would be to compete in a bodybuilding competition.
Advice for others looking to lose weight and get fit? There is no magic pill. There is no temporary fix. It is a lifestyle change. As soon as you accept this as a new way of living, you will be in awe of the visible changes you see. You need to be patient and not expect to see changes overnight. It took time to put the weight on, its going to take time to take it off. You just need to stick with it and enjoy the journey.
**Incredible story, Nick! Your healthy attitude about losing weight and discipline in the area of making wise choices is really impressive. And … we’re noticing! You belong on the cover of Men’s Health Magazine, Sergeant Ferrara. Thanks for sharing your success story. Send us a new picture when those abs make their amazing debut!
