Client Results
Lost 11 lbs (5%) body fat and gained muscle, all while keeping foods she loves (carbs!)
CASE STUDY SUMMARY
Name: Cassandra
Location: Florida, USA
Goals: Fat loss, muscle gain, and sustainable nutrition
Problem: Despite consistent training and macro tracking (using MacroFactor), Cassandra's weight was increasing. She was frustrated with this unexplained body fat creep and wanted to reverse this trend to enhance her body composition.
Success: We shifted the focus from merely tracking macros to strategically adjusting them, emphasizing a maintenance phase before starting fat loss. This approach led to immediate improvements in her energy levels and training performance.
Within a few months, Cassandra lost 11 pounds, reduced her body fat by 5%, and gained more more noticeable muscle definition.
Her resting heart rate improved significantly, dropping from the 70s to the upper 50s (bpm), which indicated a huge improvement in cardiovascular health (with walking and no other cardio). She achieved these results while enjoying her favorite foods (such as carbs and occasional treats) and maintaining a flexible lifestyle.
Cassandra is now transitioning into a lean gain phase, focusing on building more muscle while sustaining her progress.
Dropped 8.5% body fat, built muscle, and shrank her waist by 3 inches
CASE STUDY SUMMARY
Name: Melanie
Location: USA
Goals: Fat loss, strength gain, and long-term consistency
Problem: After stepping away from structured nutrition due to a family emergency, Melanie found herself struggling with consistency, decision fatigue, and a lack of accountability. Her clothes were fitting tighter, and despite her best efforts, she wasn’t seeing results. She needed a structured, sustainable plan to regain control of her body composition and performance.
Success: Instead of rushing into a deficit, we focused on rebuilding her metabolism, strategically increasing protein and fiber intake while maintaining her energy. We also introduced sprinting to increase energy expenditure without aggressive calorie cuts.
Within a few months, Melanie dropped 8.5% body fat, lost 11.3 pounds of fat, and gained 3.3 pounds of lean mass while eating more. Her waist shrank from 29 to 26 inches and her hips from 34 to 31 inches, all while maintaining her strength and performance.
She is now stronger, leaner, and more confident than ever, maintaining her results while focusing on performance and longevity. When she’s ready for another phase, she has the strategy to do it successfully—without unnecessary restriction.