Dialing in to Club 100

  • Published
  • By 1st Lt. Phil "PJ" Menagh
  • 86th Airlift Wing Health and Wellness Center
RAMSTEIN AIR BASE, Germany --  Every month, the Kaiserslautern Military Community 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 displayed in the base paper. Last month, we featured Tech. Sgt. Rob Angel who utilized his own bodyweight and his environment to get in shape while frequently on the road. This month, we talked with a senior airman who has been honing his diet to drop weight and inches, while also earning a spot in the elite Club 100.

Senior Airman Adam Gradyan
7th Weather Squadron
Physical training score: 100 percent, November 2009

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 1900 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: How did this compare to how you ate before?

A: So much better. It seems like I haven't eaten fast food in forever.

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 PT leader. 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 three. 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.

Q: Any other tips you'd like to pass on?

A: Getting motivated is the most important part of getting in shape. Find what motivates you and start. The first two-to-three weeks are the hardest ... fight through them.

Final words from the HAWC

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. His meal plan was high in fruits, vegetables and nutritious foods, and also included a few small treats at appropriate times. Coupling an improved diet with a consistent exercise regimen, Airman Gradyan was able to safely lose 22 pounds over eight months. If you are interested in weight loss, 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. It may not seem like very much in the short term, but it is safer and much more sustainable. 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?