How Derek Lost 8.5 Pounds of Fat While Gaining 4 Pounds of Muscle
Meet Derek
He’s 43 and works in restaurant management — a high-stress job with long hours and constant travel.
When he first reached out, his goals were simple: lose body fat and get more consistent with his diet. But like many, Derek struggled. He wasn’t getting enough protein, snacked mindlessly, and couldn’t find time for a consistent workout routine. It felt like a never-ending cycle.
Derek was done feeling stuck. He was ready to take control and make lasting changes. And that’s exactly what he did.
But before we dive in, don’t just take my word for it—hear it straight from Derek:
"Working with John has been a game changer for me. Right away, I started seeing results after implementing the diet and fitness plan we put together. He helped me break challenges with consistency and find the right balance of diet and exercise to meet my goals.
And now a few months later, I’ve achieved the goals I had set and am well prepared to continue my progress using what I’ve learned from John."
Want to follow Derek as the next success story? Apply for coaching today!
Breaking the Cycle: How Derek Transformed His Routine
To break the cycle of under-eating, snacking, and inconsistency, we focused on key areas that would lead to long-term results: protein, planning, and prioritizing workouts.
Protein: The Underrated Advantage
One of the first changes we made was bumping Derek’s protein to 1 gram per pound of body weight.
It wasn’t easy at first—he wasn’t used to eating that much. But we took a gradual approach, adding protein to each meal until it became second nature. As the habit stuck, hunger dropped, energy improved, and recovery got easier.
More Than CrossFit: Adding the Missing Piece
Derek was already consistent with CrossFit—but intensity alone wasn’t enough to reshape his body.
What he needed was structure. We added two short, focused strength workouts each week, designed to complement his CrossFit training and prioritize muscle growth. These sessions gave him the foundation to actually build the lean muscle that boosts metabolism and drives visible change.
Systems Over Willpower
With work, travel, and a packed schedule, we kept things simple.
Easy meal prep strategies. Smart tracking. A flexible approach to eating that worked whether he was at home or on the road. No extremes, no stress—just habits that fit his life.
The Results: A Body Rebuilt
It all paid off.
Overall, Derek lost 15 pounds in 12 weeks.
But in the time between his most recent DEXA scans (mid March to late April), he totally transformed his body.
8.3 pounds of lean muscle gained. 4 pounds of fat lost.
The same weight—just a completely different body. That’s what happens when you stop chasing quick fixes and start building the right habits.
A Day of Derek’s Eating: Fueling Fat Loss and Muscle Gain
To give you a better idea of how Derek transformed his eating habits, let’s break down a sample day of meals.
This is a perfect example of how he started meeting his nutritional goals and staying on track even with his busy schedule. Here's what a "good" day looked like for him:
Breakfast (293 Cal)
37g Protein | 31g Carbs | 3g Fat
Collagen peptides (1 scoop) — 40 Cal
Creatine monohydrate (5g, unflavored) — 20 Cal
Dark chocolate plant protein (2 scoops) — 140 Cal
0% milkfat vanilla skyr (1/4 cup) — 40 Cal
Banana (medium) — 53 Cal
Why It Works:
Starting his day with a solid protein boost from the collagen peptides and plant protein sets the tone for muscle recovery.
The banana provides quick-digesting carbs to fuel the morning ahead, and the skyr offers additional protein to round out the meal.
Lunch (627 Cal)
72g Protein | 37g Carbs | 22g Fat
Diced tomato (1/2 cup) — 25 Cal
Organic diced red onions (1/4 cup) — 7 Cal
Strawberries (1 cup, halves) — 49 Cal
Green leaf lettuce, frisee, radicchio, carrots (4 cups) — 20 Cal
Baby carrots (1 cup) — 51 Cal
Italian salad dressing (2 tbsp) — 80 Cal
Grilled chicken (7 oz) — 306 Cal
Smoked black pepper white cheddar cheese (1 piece) — 90 Cal
Why It Works:
This lunch is loaded with protein, coming from the chicken and cheese, while the veggies add fiber and micronutrients.
The salad dressing adds flavor, and the fruits provide natural sugars for quick energy. This meal keeps Derek feeling full and satisfied for the afternoon.
Dinner (810 Cal)
75g Protein | 57g Carbs | 33g Fat
Boneless pork loin top loin chop (10 oz) — 372 Cal
Broccoli (1/2 cup, baked) — 10 Cal
Zucchini (1/2 cup, baked) — 19 Cal
Olive oil (1 tsp) — 20 Cal
Sweet potato (1/2 cup, baked, skin on) — 90 Cal
Baked red potatoes (2 oz, skin on) — 49 Cal
Extra crunchy super chunk peanut butter (2 tbsp) — 190 Cal
Organic reduced sugar strawberry preserves (2 tbsp) — 60 Cal
Why It Works:
This dinner is packed with lean protein from the pork loin, along with healthy fats from olive oil and peanut butter.
The sweet potato and red potatoes provide slow-digesting carbs for sustained energy, making this an excellent post-workout meal.
Snacks (176 Cal Total)
29g Protein | 11g Carbs | 19g Fat
Oikos Triple Zero Greek Yogurt (1 pot) — 90 Cal
Strawberries & Cream Protein Bar (1 bar) — 90 Cal
Why It Works:
Derek's snacks are a combination of high-protein options like the Greek yogurt and protein bar, which help keep him fueled without excess carbs or fats. These snacks also satisfy cravings and provide muscle-repairing protein between meals.
Total Macros for the Day:
Protein: 213g
Carbs: 138g
Fats: 77g
Total Calories: 1,906
By hitting his protein goal (1g per pound of body weight), Derek preserved muscle while losing fat. Balanced carbs kept his energy steady, and healthy fats helped him stay full. His nutrient-dense, macro-balanced diet fueled steady progress—even with a busy schedule.
Maximizing Gains in 2 Strength Sessions a Week
With just two weekly strength sessions, Derek maximized results by focusing on compound lifts that worked multiple muscle groups efficiently.
Workout 1:
Barbell Bench Press
1 set x 10 reps (50% of 1RM)
1 set x 4 reps (70% of 1RM)
3 sets x 8 reps (1-3 RIR)
1.5 Rep Goblet Squat
3 sets x 12 reps (3-4 RIR)
Barbell Row
3 sets x 8-10 reps (1-3 RIR)
Cable Cross Body Side Raise
3 sets x 8-10 reps (1-2 RIR)
Dumbbell Incline Alternating Curl
3 sets x 8-10 reps (1-2 RIR)
Glute Focused Leg Press
2 sets x 10-12 reps (1-3 RIR)
Workout 2:
Low Bar Back Squat
1 set x 10 reps (50% of 1RM)
1 set x 4 reps (70% of 1RM)
4 sets x 8 reps (3-4 RIR)
DB Back Extension
3 sets x 10-12 reps (2-3 RIR)
Alternating Incline DB Press
3 sets x 10-12 reps (1-3 RIR)
Band Assisted Close Grip Pull Up
3 sets x 10-12 reps (1-3 RIR)
Dumbbell Lying Tricep Extension
3 sets x 1-2 reps shy of failure
By focusing on compound lifts like squats, bench presses, and rows, Derek trained efficiently—engaging major muscle groups, burning more calories, and driving strength and muscle gains. Even with just two sessions a week, this smart approach led to serious progress without overtraining.
The Keys to Derek's Lasting Success
Here’s what made the difference for Derek:
Higher Protein & Fiber Intake
Short-term: Helped Derek stay full, preserve muscle, and support digestion while losing fat.
Long-term: Protein helps maintain lean mass and metabolism with age, while fiber boosts heart and gut health—key for long-term wellness.
Strength Training & Balanced Cardio
Short-term: Improved strength, mobility, and accelerated fat loss.
Long-term: Strength training supports joint, muscle, and bone health; cardio promotes heart and brain function. Together, they build a body that ages well.
Mindset Shift: Fitness as a Lifestyle
Short-term: Derek learned to stay on track during vacations and busy weeks without all-or-nothing thinking.
Long-term: Fitness became part of who he is—not a phase. That mindset shift made his progress sustainable.
Takeaways for You
Derek’s results came from practical changes done consistently—not extremes. By improving his diet, staying consistent with strength training, and adjusting his mindset, he made steady progress. These habits didn’t just help him reach his goals—they laid the groundwork for long-term health.
Are you ready to build your own success story?
Now’s the perfect time to take action and start your own transformation.
I just got back into the groove after my wedding and honeymoon, and to kick off the summer, I’m offering 30% off all coaching for the next two weeks!
If you’re ready to make real changes and commit to your health, apply for coaching today.
Best,
John
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