Nov. 24, 2009

GREENVILLE, N.C. - Dropping 35 pounds in a healthy manner over five months is a huge accomplishment all on its own. Now add to that becoming stronger than you’ve ever been, fit enough to win the first powerlifting contest of your life, and then the weight loss and training really becomes something to talk about.

Take it from somebody who knows and was in the weight room with him during his workouts – his success didn’t happen by accident. East Carolina Director of Compliance Tim Metcalf recently competed in the N.C. State Powerlifting and World Single Lift Championships. It took months of preparation, but Metcalf walked away with state titles in the squat, bench press and deadlift before adding a world championship in the deadlift.

Metcalf had always been a frequent visitor to the East Carolina Strength and Conditioning Center and, in June, he was talked into entering the state competition by Director of Strength and Conditioning Mike Golden and his assistant coaches Mason Baggett, Danny Wheel and Mike Yartin. All four were going to take part in the event and wanted Metcalf to participate as well.

“I thought entering would be great motivation to lose weight and get in better shape,” Metcalf said. “And yes … I always wanted to get down in weight.”

The catch for him was that the four coaches wanted Metcalf to be in the 181-pound weight class so that the Pirate team could have more individuals place at the meet. In June, Metcalf weighed 200 pounds, so he would have to drop 19 pounds in about four months.

It took nearly every minute allowed for Metcalf to lose the weight, but he did it, checking in at 176 pounds on the day of the contest. A steady diet of soups and salads made up most of his meals during the four months of training. He also consumed numerous protein shakes, granola bars and granola cereals.

Metcalf combined his healthier eating habits with daily bike riding or running to help shed the pounds. On top of the cardio exercise, he focused on gaining strength through a variety of weightlifting routines, especially squatting, bench pressing and deadlifting as he would be doing those at the competition.

Finally, September 19th arrived and Metcalf headed to Currituck, N.C., to take part in the 100% RAW Powerlifting Federation’s state meet. Metcalf joined the association in August after it was founded in 1999 and has grown to over 2,000 lifters.

“I joined so I could enter into the September competition and because the federation uses a person’s own strength to gauge a competition, and not technology and added support,” Metcalf explained.

The goal of RAW is to showcase its 100 percent drug-free powerlifters who safely compete without the aid of wrist wraps, knee wraps, elbow pads or a supportive singlet. The only “support” the federation allows to be used during competition is a weight belt.

In Currituck at the state meet, Metcalf competed in the Masters 45-49 age group and claimed three titles as he squatted 220.5 pounds, bench pressed 209.4 pounds and deadlifted 286.6 pounds.

“It was an incredible feeling knowing that all of the hard work and sacrifice had paid off,” Metcalf said of his victory.

By capturing the state title, Metcalf earned a berth to the world championships. After seeing some of the competition at the 181-pound class at the state meet, Metcalf decided he needed to drop more weight to get into the 165-pound class and have a better chance of being successful at the world meet.

“It really was an easier decision than before,” Metcalf said of his debate on whether to lose more weight and enter the final competition. “I had lost 24 pounds to get to the state meet, and knew I needed to lose ‘only’ another 11.”

He pressed on, lost the final 11 pounds and weighed in at 164.2 prior to the November 7th World Single Lift Championships in Norfolk, Va. Metcalf was again in the Masters 45-49 age group and won the deadlift while placing second in the bench press. At the competition, he deadlifted 303.1 pounds and bench pressed 220.5 pounds.

“It was an incredible feeling to know that I had accomplished something no one can ever take away from me,” Metcalf said. “To say I’m a world champion at something I worked so hard for is something I’ll always remember and be grateful for.”

Whether he claimed the title or not, one thing is certain for Metcalf – the weight loss and strength gained was well worth all the salads consumed.

“I’m going to take some time off from competitive training and try to work on maintaining where I am right now,” Metcalf said of what his next steps will be. “There is another single lift competition in January, so who knows, I may just start back into the heavy training soon.”