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From Flab To Fab - 247 Pounds Journey

Joey Ricca Lost 247 Pounds in 8 Months

Name: Joey
Age: 38
Family Status: Married
Occupation: Restaurant Manager
Location: South Florida
Height: 5'11"
Waist: 34
Starting Weight: 425 pounds
Current Weight: 178 pounds
Pounds or Inches Lost: I lost 247 pounds!

weight loss success photos joey ricca

Joey's Weight Loss Story!

When did you become unhappy with your weight?

All my life. I had weight loss surgery 10 years ago. I wanted to live life and not let it live me. I knew this process was irreversible and I did it with both feet forward. I started my journey at 425 pounds and a 56 inch waist. I trained very hard to avoid losing muscle and strength. After losing the first 100 pounds I decided to go through a personal trainer certification course. I wanted my story to inspire others by them seeing my results. 4 years ago I was diagnosed with multiple sclerosis. I was ready to give in. I asked myself, "Why me?" After relapsing, I had to use a walker for 2 months and I decided to man up and be a good example not just to the weight loss community but also to the multiple sclerosis community. I speak at support groups and chat on social media. I stepped up my workouts and made better food choices and dropped an additional 30 pounds. I haven't weighed so little since 8th grade!

weight loss success photos joey ricca

What made you decide to lose weight?

I just didn't want to have children and a wife, I wanted to be around them and be active.

What were the most important changes you made to lose weight?

Food and patience.

What was most challenging about losing weight?

Dating (LOL)! More than that would be getting motivated to get up because I was so lethargic and atrophied.

weight loss success photos joey ricca

How long did it take you to start to see results?

Right away. Weight loss surgery is only a tool. It's not short term success. The surgery is on your stomach, not your brain.

How long did it take for you to reach your current weight?

I got down to 210 pounds in 8 months and then put on 5 pounds of muscle five months after that.

How long have you maintained your weight loss and how do you do it?

10 years! Staying motivated, creating meal plans, cooking healthy foods for the entire week, drinking more water, taking vitamins, and my 6 month blood work checkups.

weight loss success photos joey ricca

What keeps you motivated to continue your weight loss success?

My wife and daughter.

How has your life changed now that you've lost weight?

My life has changed a ton but mostly it's about having a life partner that supports me and a healthy daughter.

Do you have any advice for others who are trying to lose weight?

Quality not quantity. It's all about long term gratification over short term success.

How did ShapeFit help you reach your weight loss goals?

ShapeFit's weight loss success stories are very inspirational.

weight loss success stories

Joey's Weight Loss Tips!

Weight loss tip #1:

weight loss success photos joey riccaDrink water.

Weight loss tip #2:

Use bodyweight exercises.

Weight loss tip #3:

Have support from family.

Weight loss tip #4:

Have support from friends.

Weight loss tip #5:

Don't stave yourself! Eat clean food.

Joey's Weight Loss Eating Plan!


My breakfast consists of Greek yogurt, 3 eggs, 2 pieces of crisp bacon, turkey sausage, whole grain oatmeal, or protein pancakes. I eat breakfast like a king, lunch like a prince and dinner like a pauper. I avoid sugar and caffeine after 5pm and choose a portion of meat that fits in my hand. I don't deny myself anything. If I can't put it down then it doesn't go in my mouth. Make sure to feed the brain!


Lunch consists of chicken breast or turkey breast on toasted flatbread with some Sriracha hot sauce, light mayo, onions and peppers.


weight loss success photos joey riccaDinner consists of chicken or fish with salad and veggies. Maybe some quinoa or farro but I avoid all sugars and carbs after 5pm. Before bed I drink a protein shake with casein which is a slower digesting protein powder so my furnace (metabolism) keeps burning.

Snacks or Mini Meals:

Nuts, fruit salad, cottage cheese, beans, Greek yogurt.

Nutritional Supplements:

Vitamin D3, fish oil, multivitamin.

Joey's Weight Loss Workouts!

Weight Training:

Day one is back and chest and I change up my routine every month. I do a lot of Bosu training for balance a stability. Day two is biceps, triceps and shoulders. On day three I do my day one workout along with training quadriceps. On day four I do my day two workout along with training hamstrings.


Racquetball, swimming and basketball.


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