When Kevin Goode’s doctor first prescribed blood pressure medication, he suspected his weight, which was 465 pounds, played a role. Yet, he thought his high blood pressure wasn’t “too serious.”
Despite that, his blood pressure remained elevated, leading his doctor to prescribe a second medication. Shortly afterward, he found out he had sleep apnea, and his A1C levels were on the rise. If they didn’t decrease, he would have to start insulin on top of everything else.
Then, his doctor issued a stark warning.
“My doctor told me that I wouldn’t live past 40 if this trend continued,” recalls Goode, 28, a nurse at Riley Hospital for Children in Indianapolis. “That’s when everything changed.”
At that point, Goode was 26 and consulted a bariatric surgeon, who advised him to lose weight before considering surgery. He hit the gym right away, starting with some dumbbell lifts. Alongside that, he adopted a moderate-fat, low-carbohydrate, and high-protein diet.
“(The doctor) wanted me to lose 20 pounds to show my commitment to the surgery,” he explains. “I ended up losing 80 pounds.”
In December 2023, he went through with the surgery. After six weeks of recovery, he was eager to get back to working out.
“I was like, ‘How soon can I return to the gym?’” he says. “Being idle was not something I enjoyed.”
Six weeks later, he received the green light to resume his exercise routine. Gradually, he lost more weight, bringing him down to 176 pounds.
“My goal from the beginning in February 2023 was simply to reclaim my life. It was never just about the weight or bodybuilding or looking good,” he shares. “It stemmed from being told I wouldn’t see 40, and that didn’t sit well with me. I wanted to eliminate all those health issues.”
This year, Goode embraced his passion for weight training even further and is now working toward becoming a certified personal trainer. A trainer at his gym suggested he might want to enter a bodybuilding competition.
“He asked if I had ever thought about doing a show, and I was like, ‘No, I’m just enjoying the gym for my health,’” Goode recalls. “That made me consider the transformation competition.”
This type of competition typically highlights those who have lost significant weight. Goode will compete in Chicago this October. In preparation, he has shifted his focus to strength training and reduced cardio sessions.
“Instead of doing 45 minutes of strength training and 30 of cardio, it’s more like an hour for strength and maybe 15 minutes for cardio,” he notes.
This adjustment led to a weight increase, bringing him to 210 pounds, although he views it as “more muscle.” His diet has also evolved; he now counts macronutrients. He still prioritizes protein but has incorporated more complex carbohydrates while keeping fat intake lower.
Goode says that learning to lose fat while gaining muscle has shifted his perspective on calories and energy.
Having lost weight and transformed his physique through lifting, Goode feels he has become “more emotionally intelligent.”
“I share a lot more about myself,” he reflects. “I’m way more confident than I’ve ever been.”
He then shares what contributed to his physical transformation.
‘Nutrition Is Going To Be Your Biggest Thing’
For Goode, maintaining a calorie deficit—burning more calories than he consumed—was key to his weight loss.
“Nutrition is going to be your biggest thing,” he advises. “The most important tip for losing weight is simply being in a calorie deficit.”
‘Fall in Love with the Small Wins’
He warns against fixating too much on the scale. People can feel confident about their appearance but see their weight go up slightly. Instead, Goode encourages focusing on “small wins.” He keeps a list of these victories in his notes app.
“I no longer have to lift my foot to tie my shoe. I can just bend over,” he says. “I used to joke that laptops couldn’t sit on my lap. Now, I have plenty of space.”
However, his most significant “non-scale victory” has been how he feels at work.
“I can move around the hospital room much easier, play with the kids without getting winded,” he says. “I enjoy it more now, especially coming off 12-hour shifts without feeling completely wiped out.”
Find Support
While Goode learned to work out on his own, he hasn’t been entirely alone.
“I had support from the gym community. My mom has been incredibly supportive, along with all the nurses I work with,” he says. “And I can’t forget my amazing girlfriend; she’s been super supportive.”
