Joe Thomas, the Cleveland Browns legend, has captivated the public with his remarkable physical transformation since retiring from the NFL in 2018. After an illustrious 11-year career, maintaining a playing weight of over 300 pounds became unnecessary. Thomas embarked on a journey to redefine his health and fitness, resulting in a significant weight loss and a physique that resembles a linebacker. This article delves into the details of Thomas's weight loss journey, exploring his dietary changes, workout routines, and the motivations behind his transformation.
The Driving Forces Behind the Transformation
Thomas's decision to shed weight was driven by a combination of factors. No longer needing to "shove around enormous men for a living," he drastically reduced his caloric intake. Towards the end of his career, the accumulation of "wear and tear" and arthritis prompted him to seek ways to reduce pain and inflammation. He realized the power of diet in achieving these goals. He consulted doctors and underwent blood tests, which revealed food sensitivities that were negatively impacting his body.
Dietary Overhaul: From Calorie Surplus to Keto-ish
During his NFL career, Thomas consumed an astounding 6,000 to 7,000 calories per day to maintain his 300-pound frame. His daily diet consisted of:
- Breakfast: A large bowl of oatmeal, Greek yogurt with berries, granola, flaxseed, honey, 8-10 scrambled eggs, and 4-5 pieces of bacon.
- Snacks: Beef jerky, protein shakes, or high-calorie smoothies between meals.
- Lunch: A hamburger with all the fixings and french fries.
- Post-Practice: Another protein shake or smoothie.
- Dinner: An entire pan of lasagna (approximately 2,000 calories) with a large glass of whole milk.
- Before Bed: A sleeve of Girl Scout cookies, a bowl of ice cream, or a freezer pizza, followed by a casein protein shake with milk.
This calorie-dense diet, while necessary for his demanding role as an offensive lineman, took a toll on his body. After retiring, Thomas adopted a "keto-ish" diet with intermittent fasting. This involves:
- Low-Carb Focus: Avoiding sugars and processed carbohydrates during the week.
- Intermittent Fasting: Skipping breakfast and eating a small, late lunch.
- Strategic Meal Timing: Lifting weights in the afternoon and having his largest meal with his family at dinner.
- Prioritizing Whole Foods: Emphasizing vegetables, fruits, and lean proteins.
He also uses the MyPlate app to understand how many calories were in certain foods.
Read also: Health After Weight Loss
The Importance of Balance and Flexibility
Thomas emphasizes the importance of balancing his health goals with his family's needs and his social life. He allows himself occasional indulgences, such as birthday cake with his children or beer with friends on the weekends. This flexibility helps him maintain a healthy lifestyle in the long term. He believes that "if you let yourself have those weekends where you don’t go bananas, but you’re allowed to go have beers with your buddies, then you come back on a Monday looking forward to skipping breakfast and having some vegetables while avoiding the sugars." This approach keeps his weight down, which is crucial for managing arthritis in his knees, hip, and back, and allows him to enjoy life without feeling restricted.
Embracing New Workout Routines
With his body no longer subjected to the constant pounding of the NFL, Thomas shifted his focus to low-impact exercises that are easier on his joints. Swimming has become a cornerstone of his fitness regimen. He also incorporates yoga, bicycling, and weightlifting into his routine.
- Swimming: After struggling with knee problems, the Browns installed a lap pool. Thomas started slowly, but by his 10th season, he was swimming 10 lengths per workout almost daily. Swimming has been "really big for me, because after 11 years in the NFL, I’m unable to run."
- Weightlifting: Thomas now focuses on bodybuilding-style lifting with higher repetition schemes and single-joint exercises.
- Yoga: He credits yoga for his longevity in the NFL and continues to practice it for mobility and mind-body connection.
The Mental and Emotional Aspects of Weight Loss
Thomas acknowledges the mental challenges of transitioning from a career that demanded excessive eating to a lifestyle focused on health and moderation. He emphasizes the importance of having a plan and avoiding the buffet mentality that was ingrained in him during his football career.
The Broader Context: Weight Loss Among Retired Offensive Linemen
Joe Thomas's weight loss journey is not unique. Many retired offensive linemen experience similar transformations after leaving the NFL. The pressures of maintaining a high playing weight, often through unhealthy eating habits, can lead to health problems and body image issues.
- Jordan Gross: Lost 70 pounds within six months of retiring.
- Marshal Yanda: Dropped 60 pounds in three months by reducing his calorie intake from 6,000 to 2,000 per day.
These transformations highlight the unhealthy relationship with food that many offensive linemen develop during their careers. As Thomas puts it, "You're training yourself to have an eating disorder the way you view food when you're in the NFL, and to try to deprogram that is a real challenge."
Read also: DeLauer Diet for Wellness
The Health Implications of Weight Gain in the NFL
Dr. Archie Roberts, a former NFL player and cardiac surgeon, warns that massive weight gain can lead to obesity and associated health problems, such as heart disease, lung issues, kidney problems, and potentially even Alzheimer's disease and traumatic brain injury.
The Benefits of Slimming Down
For many retired offensive linemen, losing weight brings significant health benefits and improved quality of life.
- Alan Faneca: Remembers the day he lost 30 pounds and could get up from playing with his daughter without pain.
- Jordan Gross: No longer sweats profusely and appreciates having a cooler room.
- Nick Hardwick: Initially wanted to relieve pressure from his body, but then enjoyed being able to wear cooler clothes and shop off the rack.
- Joe Staley: Admits he likes the fact that his muscles are getting defined.
The Pressure to Gain Weight: A Collegiate Perspective
The pressure to gain weight often begins in college. Nick Hardwick, who wrestled at 171 pounds in high school, ballooned to 295 pounds by consuming a high-calorie diet that included ground beef and tortillas. Chris Bober, who arrived at the University of Nebraska-Omaha at 225 pounds, ate everything he could get his hands on, including two foot-long subs or a 12-pack of tacos and a pound of potato oles for lunch.
The NFL's Impact on Eating Habits
The NFL's emphasis on size and strength has contributed to the development of unhealthy eating habits among offensive linemen. The 2011 collective bargaining agreement, which banned training camp two-a-days, marked a turning point, as players were no longer burning as many calories.
The Challenge of Sustaining Weight Loss
Damien Woody, who weighed 388 pounds four years after retiring, appeared on "The Biggest Loser" and lost 100 pounds, only to gain it all back. He eventually found success by adopting a sustainable approach to weight loss that involved his entire family.
Read also: Weight Loss Transformation: Latricia Thomas
Thomas's Current State
Joe Thomas is now down to 255 pounds and is still trying to lose a little more weight. He's sensitive of his joints, and does what would maybe be described as bodybuilding lifting. He keeps the rep schemes typically higher, and he’s doing a lot of single joint exercises. He also fell in love with swimming and biking. Low impact cardio is best, because he’s a bigger guy. He also loves yoga. It makes his body feel REALLY good. It helps his joints and it’s also cardio for him.