How My Client Scott Lost 30 Pounds In Less Than 6 Months
He did it. He finally did it.
You remember Scott, right? My client that “only” lost 5 lbs in 2021?
If not, check out Part 1 of his story here.
Long story short, Scott’s progress in 2021 seemed like a total flop. He hired me to coach him, put in a ton of time and effort and sweat and tears, and - to be blunt - was bummed with his results.
He thought surely by now he’d have shed enough fat to reveal a six pack or at the very least a rippling bicep vein. Instead, he looked about the same as when he started.
He had lost a little bit of weight, felt a lot better, but had fallen short of his goals.
At the start of the new year, he did what 97% of people don’t do. He stuck with it.
Instead of giving up, Scott continued to push even harder. He stayed the course. Even when it felt impossible, he kept showing up.
You won’t believe the changes he’s made.
He changed his mindset around food, figuring out how to eat the foods he loves while still losing pounds of fat every month.
He changed his habits, finding out ways to stay active and keep his momentum going despite traveling to New Orleans for the Final Four, the Pacific Northwest to visit family, and the Carolina Shoreline for his yearly beach vacation.
Finally, he changed his body weight. His tireless work started to reflect on his bathroom scale in an eye-popping way.
To put a number on it, he’s down 30 pounds in the first half of 2022.
That’s right. After losing 5lbs in all of 2021, he’s lost 30 in just six months.
Here’s how Scott - Mr. Trust The Process - got into the best shape of his life.
What Scott needed to do to lose 30 pounds.
What’s Scott’s secret? That’s the 30 million dollar question.
Okay, if I tell you, you need to promise not to spill the beans. I can’t have just anyone knowing my top secret method.
You promise? Okay, I trust you.
Here’s exactly what Scott did to lose 30 pounds in 6 months:
He followed a strict ketogenic diet - absolutely zero carbs
He didn’t eat after 6pm
He completely cut out alcohol
Most importantly, he built a shrine to the all-mighty Arnold Schwarneggar and prayed before it for at least 90 minutes every night before bed
If you’ve been following me for any amount of time, you know my M.O.:
Sustainable habits
Enjoyable workouts
Consistency, over months and years
Balance, with activity/rest and healthy/less-than-healthy food
Enjoying your favorite foods while still losing fat
Zero B.S. fad diets, workouts, or Schwarneggar shrines
Scott and I worked together to apply these principles and make them fit into his lifestyle.
Here’s exactly what Scott did for his activity and his approach to his nutrition:
Training
He did full body resistance training workouts on Monday, Wednesday, and Friday.
He did 30-45 minutes of cardio on Tuesday and Thursday.
He averaged between 6-10k steps on most days
He took weekends off - to rest, recover, and hang out with his husband and the cutest and spunkiest Maltese this side of the Mississppi, Allie-Rose.
Nutrition
He ate 150-180 grams of protein every day
He ate up to or below his target of 2300 calories most days (please note, this target was set based on Scott’s age/height/weight/activity level. It will be different for everyone!) (1).
Enjoyed 1-2 “free meals” each week, many of which he enjoyed on weekend date nights or outings with colleagues
Then, he repeated these “big picture” habits for months and months on end.
Like this, except with more barbells and protein bars.
Scott has been unrelenting. At the time of this writing, he is starting his 45th week in a row without a single missed workout.
His consistency is the number one reason why he’s earned such amazing results.
But it also didn’t hurt his chances that he had a personalized, time-tested program to follow, created for him by yours truly.
Get Scott’s Workout And Nutrition Plan - FREE
You’ll never believe this.
Scott has very graciously agreed to share his exact workout and nutrition plan with you! That way, you can see the details of how he ate and trained to get in the best shape of his life.
To access his exact program, type the word SCOTT below and I’ll send it your way.
How many of you would like to lose 30 pounds like Scott or accomplish a different, ambitious fitness goal? I’d bet there’s quite a few of you out there!
I’d also bet that you wouldn’t be thrilled with losing only “a pound or two per week.” When you sit down and do the math, losing two pounds every week would equate to over 100 pounds in just a year.
Slow and steady progress is the key to long term, eye-popping results.
If you don’t believe me, will you believe Scott?
These “simple” methods work wonders. When applied in the right way for enough time, they can change your life.
What Scott did isn’t the exciting part. It’s the same stuff he’s been trying to do for years.
The only difference is this year, everything started to click.
It’s not what he did, but how he did it. That’s where things get interesting.
How Scott got into the best shape of his life.
The nuts and bolts that led to Scott’s success:
Well-programmed resistance training
Doing enough activity
Eating fewer calories
Eating more protein and fiber
Managing life stress and recovery,
…are all things that he tried to do in 2021.
Right! The same core principles that helped him lose 5 pounds in 1 year have helped him lose 30 pounds in 6 months.
Scott’s true secret isn’t what he did, but how he did it.
In 2022, we figured out how to implement key exercise and eating habits in ways that are enjoyable and effective for him.
The changes he made included:
Being more confident with letting me know what exercises he loved and which ones he hated, so that we could tailor his program to his preferences.
Finding high protein, low calorie, tasty snacks that kept him full and helped him recover from his workouts
Identifying “sneaky” calorie bombs - like his 500 calorie handful of nuts - and cutting them out of his regular routine
Keeping his “free meals” in-check, so that he was able to enjoy in moderation without letting it snowball into a 2,000 calorie meal plus alcohol that would undo his hard work from the rest of the week.
Turning consistency into a game. After he didn’t miss a workout for 20 straight weeks, the last thing we wanted to do was start back at 0!
Most importantly, he started to see real results.
When the scale told him he was down 10 pounds and his co-workers complimented him on his trimmed-down waistline - affirming that his hard work was finally paying off - it was game over.
If you can lose the first couple of pounds or get that first “Woah, you look terrific!” from a friend, everything gets easier (if you’d like to figure out how to get your own ball rolling, so-to-speak, schedule your free assessment with me today!)
Progress creates momentum.
That’s the first of many lessons you can learn from Scott.
Scott’s top 7 takeaways for your fitness journey.
“The wise learn from the mistakes of others. It’s the fool that wants to make their own mistakes.”
- Tony Gaskins
Scott’s done it all. He’s put in the work, struggled, failed, kept going, and ultimately achieved more than he ever thought possible.
What can you learn from his journey?
For those of you that are struggling to lose weight, get in better shape, or accomplish any other fitness goal, the nuggets Scott has learned along the way are worth their weight in gold.
Here are some ideas you can apply to your own fitness efforts and start today:
Patience is a virtue - Perhaps the most obvious of all the lessons you can learn from Scott. You might not reach your goal in a few weeks or even a few months, but if you keep at it you will eventually accomplish more than you ever thought possible.
Find what works for you - Scott learned to love resistance training, the Elliptical, and well-cooked Brussels sprouts. For you, it could be pilates, dancing, and dragon fruit. It doesn’t matter! Find what you enjoy and run with it.
Don’t sweat the small stuff - When I asked him about his keys to success, Scott said, “I really didn’t let the natural weight fluctuations through me completely off my goals!” Even though seeing the scale spike up some days was discouraging, I learned to accept the natural ebb and flow and not let it stress me out.” Here’s a full article on how to manage natural scale fluctuations.
“What gets tracked, gets measured. What gets measured, gets managed. What gets managed, is improved.” - Scott also added, “I think a key for me was tracking my success in a calorie counting app (and being totally honest each day), recording my workouts honestly so I could look back and track my own strength gains.” Tracking your food and your workouts, even if it’s for a few weeks or months, helps you build awareness around your habits. Plus, it gives you reliable to data to refer back to when you need to troubleshoot based on your progress and goals!
Life’s for the living! Don’t cut out your favorite foods - Scott’s a bourbon man and enjoys frequenting his favorite local restaurants in Durham (shout out Juju , NanaSteak, and Vin Rouge). Guess what? He continued to enjoy the amazing food and drink that life has to offer while still losing 30 pounds in just a few months!
Learn all about moderation - Right, Scott was able to drink liquor and put down burgers and make incredible progress. The key was that he did in all, say it with me, moderation! Instead of having 4 drinks and 4 burgers three nights a week, he had a few and one, once or twice per week. Fat loss comes down to burning more calories than you eat over the course of days/weeks/months. Enjoying your favorite foods in the right amounts will never stop you from making progress.
Get some help from your friends - Scott has a great support system and he’s had me by his side for all of the ups and downs. This fitness thing is difficult, it’s crucial to have people - and preferably an experienced coach - to help guide you when things go awry. If you want to go fast, go alone. If you want to go far, go together.
I don’t play favorites, but Scott’s story is my all-time favorite.
I’ve worked with hundreds of people over the years and Scott’s transformation is my absolute favorite.
No exaggeration, no hyperbole.
I want all of my clients to reach their goals, but Scott is easy to root for. He’s the friendliest, most generous man you’ll ever meet. Scott’s the type of guy that is the #1 cheerleader for everyone in his life, the first to congratulate and celebrate after every life win.
Having the opportunity to celebrate his ultimate victory feels so right.
What’s more, he’s been working insanely hard at this fitness thing for years and didn’t have clear, tangible results to show for it until these past few months,
Scott’s story is the epitome of delayed gratification. Patient, consistent hard work that makes it seem he saw results impossibly fast.
A story that makes you think, “How in tarnation did he do that so quickly? How can I do that?”
In reality, his “rapid transformation” would not have been possible without his years of work laying the groundwork with learning, training, and habit building.
Days, weeks, months, and years of embracing change and discomfort. If Scott’s journey was a graph, it would look like this:
Slow changes to his routine and diet that have snowballed in his ability to get more of everything.
More compliments from his co-workers, friends, and family.
More confidence that he knows exactly how to take his health and wellbeing into his own hands.
More out of life.
I could not be prouder of Scott’s efforts. He will reap the benefits of his hard work for the rest of life.
Want results like Scott’s? Get 30% off my VIP Fitness Coaching.
It’s stories like Scott’s that get me so pumped up about my 1 on 1 coaching service.
The fact that my program has been able to help people transform their lives never ceases to amaze me, and it’s why I’m so passionate on sharing it with as many people as possible.
To apply for 1 on 1 coaching today, take 40ish seconds to fill out this form HERE. Or click the extra-large words below:
Apply for 1 on 1 coaching right now.
Because Scott’s story has gotten me so fired up, I’ve also decided to do something I only do once or twice every year - a massive sale.
For the next few weeks, all of my coaching will be 30% off (If you’re wondering why I chose 30%, it’s to celebrate Scott losing 30 pounds in 6 months!). If you’re thinking about making a change so that you can improve how you look AND feel, take advantage while you can!
Once the sale is over, it’s over, and there won’t be another one until early 2023.
Get 30% off 1 on 1 coaching today!
Here’s to you Scott! I can’t wait to see how much more you accomplish in the rest of the 2022.