CLIENT CASE STUDY
DANNY: COMMERCIAL REAL ESTATE APPRAISER FATHER OF 3
Here’s how a 38 year old busy career driven dad of 3, transformed his physique working out 4X/week in his basement.
“I was finally ready mindset wise and you provided a means of accountability and knowledge that wouldn’t allow me to make anymore excuses to myself. You have helped me change my life in one of the most important ways I can’t thank you enough” – Danny
His journey shows it’s possible to transform your physique if short on time and you can’t go to a gym.
It also shows you how approaching your physique strategically makes maintaining your results relatively easy.
You see most guys bust their ass I the gym, do an extreme diet and are left wondering “how the hell do I maintain this!”
That’s IF they even get the results they want in the first place.
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If you’re reading this, Dannys situation might sound familiar…
With a high pressure career, consistent deadlines and 3 kids under 12, he had limited time to prioritize his fitness.
But, he also recognized he lacked energy, didn’t feel great in his body, and wasn’t the physical example he wanted to be for his kids.
He knew he needed to level up his physique, fitness, and health, but had NO IDEA where to start.
He wanted a clear and efficient plan of attack.
Here’s what we did…
- Set Outcome Goals
- Gathered Initial Data
- Growth & Leverage Building
- Leaned Out
- Established New Maintenance
- Considerations
Set Outcome Goals
Danny goals were similar to most guys.
He wanted to be…
- Leaner & More Muscular
- Increased Energy for work/family obligations.
- Steadier Energy throughout the day, no crashes
- More Confident in how his body look & performs
Gather Initial Data
Starting Weight: 176 Pounds
Starting circumference measurements
Current Calorie Intake: UNNOWN
Curent Exercise Routine: NONE
Growth & Leverage Building
While thin, Danny lacked muscularity.
During this phase muscle and strength gains are priority, while building caloric leverage.
Building caloric leverage will make maintaining a more muscular physique in the future FAR EASIER.
The following were progressively layered to reduce overwhelm.
– Audited Calories: Used MyFitnessPal to establish starting calories of 2200-2500.
– Resistance Training: 4X/week at home.
– Months 1-2: Full Body Workouts. Once muscle groups adapted shifted to an Upper/Lower split to increase volume per muscle group.
– Months 3-6: Upper/Lower Split
(of the 6 months, there were 5 training months, w/1 month on a holding patten due to covid19 sickness)
BUILT LEVERAGE
- Systematically increased calories from 2200-2500 to 2500-4000 (caloric leverage) over 6 months. (1 Month was a holding pattern due to covid19 sickness)
- Calorie increase coincided w/ increased training volume to limit fat-gain/maximize muscle growth.
- Strength Gain Context:
NEW WEIGHT: 205. Weight Gain 29 Pounds
Significant muscle gain across all body-parts. Fat gain 1.5inches across abdomen, an acceptable level for increased caloric leverage and strength/muscle gains.
By building leverage slowly, he is metabolically “ticked-up.”
His NEAT (non-exercise activity thermogenesis, or daily movement, both conscious and subconscious) has increased. This is gauged from amount of body-fat NOT gained.
With a moderate step-count and NO dedicated cardio he has ample room to add low level movement (leverage) to reduce body-fat and “lean-out.”
LEVERAGE GAINED –> His calories are high. He is almost sick of eating so much! A great place to be.
Get Lean
Once leverage was built, moved to a 2 month lean-out phase.
Goal of arriving near 190-195lbs. A 12 pound weight loss. A rate of 6lbs/month.
– 5 week initial calorie drop to 2800 (700-1200) calorie reduction.
– 3 weeks w/ a further reduction to 2500 for final push.
Adjustments dictated and supported by loss-rate, hunger-cues, fullness, and training response.
– Training volume remained constant at 4X/week.
Phase Results 205 –> 193, a 12lb reduction.
Final Results
Overall a significant amount of muscle mass was built, while also losing a degree of total body-fat.
“I was finally ready mindset wise and your provided a means of accountability and knowledge that wouldn’t allow me to make anymore excuses to myself. You have helped me change my life in one of the most important ways and I can’t thank you enough” – Danny
Establish New Maintenance & "Main-Gain"
Calories were added back to establish a new maintenance of 2800 calories.
With his schedule opening up, he moved into a 5 Day training split began.
Weight continued to drop to 191 so calories were pushed to 3000. Hunger hormones balanced out, weight stabilized and eating is now auto-regulated for activity levels.
The goal moving forward is “main-gaining,” by slowly build strength/muscle, without the aggressive calorie increase which will mitigate fat-gain.
Year end target is 195-200 pounds, with a continued reduction in body-fat
Now he feels like he’s always been a 193 pound guy. Maintaining his physique with a similar level of focus around food that he experienced when weighing 176 pounds.
His new higher calorie maintenance makes it easier to vacation, “strategically treat,” travel for his sons baseballs tournaments, and be “off-plan” while maintaining his physique.
Compare this to the guy who kills himself with extreme workouts and low-cal diets, fails to build any caloric leverage, and doesn’t take a phasic approach.
When that guy goes on vacation he quickly adds body-fat, and constantly feels his physique is slipping away when things aren’t perfect.
Considerations
Danny enjoys data, numbers, and found the process of tracking calories enlightening and interesting. Others find it tedious.
Calorie counting is just one way to audit nutrition. It may or may not be appropriate for you.
You can read how Andrew lost over 55 pounds while running 3 businesses, raising 3 kids and NEVER tracking calories HERE.
And if you’re interested in seeing if Fit Men Project coaching can help you reach your goals faster, apply for coaching below.