Pascal Rwabukamba weighed 453 pounds, had a 62-inch waist, and required size 5XL shirts, which never made for an easy shopping experience. Light exercise left him winded and sweating on days that weren't even hot outside. And, he'd begun experiencing fluid retention in his feet, persistent thirst, and poor sleep quality.
Since childhood, the years had been a carb-filled, gluttonous whir. Now, with his confidence level at an all-time low, he was only going places he needed to: work, church, and his usual stops at convenience stores and restaurants.
Type 2 diabetes ran in his family, so Rwabukamba was genetically susceptible to it. And he began to feel like he'd been steering right into its swell.
"I developed insulin resistance, which is a pre-diabetic stage," Rwabukamba says. "I was very fortunate to jump off this sinking ship before type 2 diabetes took hold."
Although he had sometimes tried dieting, it never stuck. He craved carbs, and he immediately gave in to those cravings.
In 2014, Rwabukamba decided that, to save his life, he'd have to try something completely different. He needed a change that would last longer than the time between cravings.
This is his story.
Snapshot: Pascal Rwabukamba
- Height: 6' 2"
- Weight: 187 lbs.
- Occupation: Private Security
- Location: Dallas, Texas
Social Links:
Age: 26, Height: 6' 2", Weight: 453 lbs., Body Fat: unknown
Age: 30, Height: 6' 2", Weight: 187 lbs., Body Fat: 14%
Why did you decide to transform?
At 453 pounds, my weight was not just an inconvenience to my everyday life, I also feared I was setting myself up for type 2 diabetes. My weight challenges started in my early teenage years and remained throughout adulthood. I just wasn't happy, and I was looking at a shortened, unhealthy life span.
How did you accomplish your goals?
This wasn't my first weight-loss attempt but it was my most challenging. I knew this would be an uphill battle, but I also knew that a tough mindset would be my greatest weapon.
I started working out in the gym at my apartment complex. The first few days were brutal. Fifteen minutes of light aerobic training on any machine felt like an eternity. As weeks and months went by, I could do 30-45 minutes of cardio and 15 minutes of weight training comfortably. Within eight months, I had dropped 80 pounds and 6 inches off my waist.
In 2015, my apartment gym was closed for days due to repairs, so I joined a local gym. With more equipment at the local gym, I switched up my training routine to 30-40 minutes of weights and 15-30 minutes of cardio.
In just three months, I dropped another 65 pounds and another 6 inches in my waist size.
What supplements helped you through the journey?
I also highly recommend organic apple cider vinegar, 100-percent concentrated lemon juice, cold-pressed coconut oil, and cold-pressed olive oil for internal health. I also consume black coffee.
What did your diet plan look like?
With my busy schedule, it was hard to squeeze in meals every few hours when I was first starting out, and especially when I went back to school in 2015. To some extent, I was doing intermittent fasting without trying. I wouldn't always get all three main meals and snacks down every day, but I made sure to get a minimum of two full meals plus a snack and post-workout protein shake after I trained.
Here's what a normal day looked like:
However, I recently participated in the Bodybuilding.com 250K Transformation Challenge and changed my diet to accommodate that transformation!
What has been the most challenging part of the transformation?
My injuries! In late summer of 2015, I began to experience sharp pain and discomfort in my left shoulder and back area. Eventually I couldn't lift anything with my left arm. I finally went to my doctor who diagnosed it as a pinched nerve and muscle spasm.
I was prescribed some muscle relaxers, but they didn't help. Then, I went to a chiropractor who did adjustments once or twice a month for two years, which did actually help a lot.
During this time, though, I continued to train. Unfortunately, the injury caused me to develop some bad form habits. This made things worse by creating major muscle imbalances and slower muscle response to weight-training exercises in my left, weaker side compared to my right.
I now do a lot more stretching and foam rolling. With time, I believe things will get better and return to normal.
What was the training regimen you used that kept you on track?
Weights and cardio. However, I'm still dealing with my injury today, so that has limited my current training to only machines, and bodyweight and isolation workouts. Sometimes, I still do compound movements like squats and deadlifts—but with lights weights—to see how my body responds. As far as cardio goes, I try to switch it up, but jumping rope is the one that gets me sweating the most.
Routine Before Injury
Monday/Thursday
- 30-40 min. of chest, triceps, shoulders, squats
- 15-20 min. of cardio
Tuesday/Friday
- 30-40 min. of back, biceps, calves, and deadlifts
- 15-20 min. of cardio
Wednesday/Saturday
- Rest day or bodyweight exercises (lunges, plyometrics, and TRX)
- 15-20 min. of cardio
Sunday
- Rest day or very light cardio
After Injury
Monday/Wednesday
- 30-40 min. of upper body (machines and dumbbells)
- 15-20 min. of cardio
Tuesday/Thursday
- 30-40 min. oflower body (machines and leg press)
- 15-20 min. of cardio
Saturday
- Rest day or bodyweight exercises, (lunges, plyometrics, and TRX)
- 15-20 minutes of cardio
Sunday
- Rest day
What are your future fitness plans?
My next step physically is to progressively add more muscle mass, which will greatly help with my injury and overall strength.
But, my weight loss has been much more than a physical transformation. It also has been a learning experience. Now, I want to be a voice of hope and inspiration for those who have thought about losing weight but lack the motivation, for those who have attempted and have given up, and for those who consider surgery or using weight-loss pills as a last resort.
I am willing to go anywhere and everywhere I can to help make a difference through sharing my story. So, I am beginning to launch myself as a health-and-wellness motivator and consultant. I want to work with individuals, businesses, organizations, and government officials to implement a healthy lifestyle with guided inspiration.
Any suggestions for aspiring transformers?
If I had only three words to say, it would be: Never give up.
How did Bodybuilding.com help you reach your goals?
This 2018 Bodybuilding.com Transformation Challenge was the motivator for me to take the next step forward in my fitness journey.
Outstanding job bro! thanks for the inspiration...
Does he have membership on the forum? Or YouTube account?
Wow inspiring man if you have a social media would love to connect!
good job man got me motivated
Thank you so much, Carlos! We all have the motivation spark in us. It's just a matter of igniting it...
Amazing and inspirational story Brother! I’m 60 and a medical professional. With age, knee injury and wine I’ve gained a lot. Trying to get back in shape but it all seems to take forever, especially when life gets in the way. Your story inspires me to keep at it. Thank you!
Thank you so much! I am glad to hear that my story has inspired you with your goal. With discipline as your weapon, nothing is impossible (no matter what).
Superb transformation!
Thank you so much!
Well done Pascal, I really respect your change. I have done a transformation myself as well, I weighted 321 pounds (146 Kgs) and I am as of today 203 pounds (93 Kgs). I have one problem though and it is the saggy skin, I didn't lose weight fast I started just like you on 2014 but I did weight lifting + cardio so I can lose fat and replace it with muscle which I did successfully and I don't have a lot of saggy skin compared to the people who lost their weight with just cardio or bypass surgery. Did you do anything about the saggy skin? specially stomach. I need help!
Thanks Ahmed, I really appreciate it! First and foremost, congratulations on your own weight loss accomplishment! You are another proof to so many out their that losing weight can be achieved (no matter how much weight one has to lose).
As far as the sagging/ loose skin, it really depends. It is more of an issue with individuals who drastically lose a lot of weight in a very short period of time. In your case it looks like you did lose it in a reasonable amount of time, which therefore explains why the saggy skin is not a lot as you have stated. Although you will be surprised that sometimes the very little loose skin can actually be stubborn fat. This can be addressed with a strict diet, weight training and high intensity exercise. Below are my recommendations.
1).You want to keep your sugar and carb intake to a very minimal, ketosis level preferably (50-100 grams/ per day). 2).Make sure your are getting plenty of veggies in your diet (preferably cruciferous vegetables). 3).Consume adequate complete protein foods such as eggs, fish and beef. 4). Take in healthy fats such as olive oil, coconut oil, fish oil and avocados. Obviously getting them in organic form is always going to be the better choice. 5). The supplements that I have found helpful are the B- complex, arginine, glutamine, creatine monohydrate, and multivitamins.
The most effective core exercises to help tighten up the skin are going to be with heavier weights, the landmine exercise is actually my favorite which will help to thicken the abdominal muscles (especially the obliques) and the wheel roller is great for strengthening the core as well.
Hopefully I was able to answer your question. Keep up the good work!
great transformation. motivational piece!
Thanks @ DocVic. I really appreciate it!
Great transformation! Keep up the good work! Pascal can you give me the recipe for the Apple cider vinegar, lemon juice, olive oil, and coconut oil. How much do you use of each?
Thanks Ashley! I really appreciate it! The ACV (apple cider vinegar), lemon juice, olive oil, and coconut oil all have great nutritional benefits. I highly recommend them in organic form and it really doesn't matter either generic or brand name, as long as its organic and has not been processed or refined. The ACV and lemon juice mix have been my "go to" when it comes to boosting my digestive system, while the olive oil and coconut oil providing me with healthy fats as well. These ingredients are versatile as to what you can mix them with. I will list below how and when I usually consume them:
1). ACV/lemon juice (before a meal): a). 2-3 tsp. of ACV mixed in warm water (8-12oz cup) b). 2-3 tsp. of ACV, 1-2 tea spoons of concentrated lemon mixed in warm water (8-12oz cup) every other day.
2). ACV/lemon juice/ olive oil:
a). 2-3 tsp. of ACV, 1-2 tsp. of olive oil, 1-2 tsp. of lemon juice mixed in warm water (8-12oz cup) usually once, or twice a week, 30- 60 minutes before bedtime.
b). 2-3 tsp. of ACV, 1-2 tsp.of lemon juice mixed in green smoothie(8-12oz cup) once, or twice a week. c). 2-4 tsp. olive oil spread on my food (every meal).
. 3). Coconut oil (in the morning or during the day): a). 2 tsp. of coconut oil mixed in black coffee (8-12oz cup) b). 1 tsp. of coconut or, with 1 tsp. of organic butter in black coffee (8-12oz cup).
Also keep in mind the acidity of lemon juice and to some extent ACV when it comes to the enamels. I try to avoid as much exposure and contact with my teeth when consuming, or rinse with water right away. Good luck and please let me know how it works!
Pascal! Just met you on the plane to Dallas! Keep in touch and God bless!