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Every month, KMC members who score a perfect 100 on all categories of their official Air Force Fitness Assessment are recognized with a certificate or letter of recognition and their picture in the base paper. This month we talked with a Senior Airman who honed his diet to dropped weight and inches while also earning a spot in the elite Club 100.
Senior Airman Adam Gradyan7th Weather SquadronPT Score: 100 percent, November
Q: What is your fitness assessment history prior to this test?
A: This is my first 100 in almost five years of service.
Q: What would you attribute the improvements to?
A: Eating and running. I was deployed from March to October and I went on this killer diet – my weight dropped from 198 pounds to 176 pounds and my abdominal circumference decreased from 35 to 31.5 inches. Also, I killed a lot of time by working out.
Q: What does a “killer” diet look like?
A: I found an article that recommended various calorie levels based on your current weight and your goals. I set my goal for daily intake to 1,900 calories per day. I cut out a lot of sugars and starchy carbs, I added ham or turkey to my meals, and I ate lots of salads and fruits.
Q: A lot of people feel lethargic or deprived when they diet. How did you feel while doing this?
A: I felt good. I had enough energy and I wasn’t starved.
Q: Tell us more about what a typical day would look like.
A: I started with breakfast – typically oatmeal, peanut butter and fruit. About an hour after breakfast I’d go for a run. After the workout I’d usually drink some chocolate milk. For lunch, I’d have a salad with oil and vinegar, a turkey or ham sandwich, and a piece of fruit. I’d snack on beef jerky between lunch and dinner. For dinner, I might have rice, broccoli, some ham, a small portion of potato salad and a banana with peanut
butter.
Q: What other factors play a role in your improving fitness?
A: I’m one of the youngest members in my unit, and I’m a PTL. People look to me during workouts to lead so I want to look and act the part and set the example. Everyone should look good in their uniform. Also, my son is almost 3. I want to be around for him when he grows up. It’s not just about getting healthy for yourself, it’s about getting healthy for those around you.
Airman Gradyan found a great balance between reducing dietary intake enough to influence weight loss and eating enough to maintain energy levels while not negatively impacting his metabolism.
Coupling an improved diet with a consistent exercise regimen, he was able to safely lose 22 pounds over eight months.
To lose weight, it is important to set reasonable goals and think long term. Generally, no more than one to two pounds per week of weight loss is recommended.
Airman Gradyan is a great example of an Airman who has adopted a healthier lifestyle while working his way in to Club 100. Will you be next?
