By: Coach Breitenstein

We concluded our 3rd fall Body Challenge with our BOOSTFit athletes this past weekend. The goal of each challenge is to push our regularly training members to evaluate their nutritional habits for 6 to 8 weeks. Each week offered challenges as easy as cutting out alcohol or sugar and more complicated such as figuring out daily protein requirements or playing with carb cycling.  This year, I emailed the participants weekly with my struggles, successes, strategies and progress in hopes to motivate and show that they were not alone.
Coming off an injury this summer, I was not in good shape to start the challenge. I was not able to work out the way I wanted for months and my eating had suffered as well. To start the challenge I weighed in at 226 lbs and was tested by GOLDSTANDARD hydrostatic testing to have 25% body fat, higher than I ever been at. Following the nutrition principles I was sharing with the BOOSTFit group and working out 3 days a week with a couple physical therapy sessions tossed in, week by week change happened. We tracked our weight and waist measurements weekly and GOLDSTANDARD returned 7 weeks later to retest body fat. I dropped 3” from my waist, lost 13lbs of fat, and gained 2lbs of muscle dropping my body fat 4.4%. I was right in the healthy sustainable weight loss guidline of 1.5 to 2 lbs at max per week. Here are my before and after photos:
   The biggest tips I can share that helped me succeed are:

  • 1.Meal Prep each week. My wife and I prepared all my 6 breakfasts, 6 lunches, and snacks on Sunday afternoon.
  • 2.Have a Cheat Meal once a week. I looked forward to that Saturday night pizza!! Helped me keep my sanity.
  • 3.Remember that it’s Not A Diet! We just made healthy tasty food options.

I love to workout and help other people workout as well, but in order to make body composition changes we need to focus equally as hard on nutrition as we do during our workouts!!!!