How Matt Lost 25 lbs in Just 3 Months As A Busy Young Dad
Matt comes from professional rugby.
He loves competing, but injuries caused him to stop. For a while, he enjoyed being a coach to the rugby team he used to play for, but that couldn`t match the excitement of being on the field.
He turned away from rugby and became a happy father of a son. Still, like any other young family, Matt has times when he feels overwhelmed by the lack of sleep, responsibilities, and time restrictions - combined with less physical exercise.
The result?
He gained weight over time, especially around the midsection - the classic dad bod with fat stored around the belly.
When we met, Matt was frustrated, because he didn`t feel well in his skin anymore.
But there was more than that...
He realized that if he continued to struggle with losing weight, he would set a negative example for his children. If he never got in shape, it could affect their entire upbringing, potentially leading them to be overweight as well.
He wanted to avoid that at all costs.
In just 3 months of working together, my client Matt lost 26 lbs going from 196 lbs to 167 lbs. This is him busy with work, traveling, often sleeping less than 6 hours, and exercising less than 3 hours per week.
Here`s how we did it.
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Onboarding
His goal: Lose 10 kg in 3 months and build muscle
Initial weight: 89 kg
Time availabilities: 3+ hours per week for exercise
Functional movement test: Physical movement assessment (restrictions in hamstring flexibility, weaker core muscles)
We also addressed prior knowledge and preferences in exercise and available equipment.
Medical Form: Restrictions, medical history.
Mission Statement: The why, when, how, with whom - starting on the right food.
1) The diet plan - food guidance
Based on Matt`s body weight, food habits (how many meals per day, special dietary needs), age, activity level, and target weight, I created a macro report:
It explains the target calorie goal (deficit of ca. 300 calories every day), portions (hand measurement), and how meals can be made more healthy (eat less of this, more of this).
Food tracking: Matt sets up myfitnesspal - all calories, and macros are accessible to me in a dashboard.
2 step process
1) Learn about portion sizes via hand measurements - create calorie deficit
2) Gradually make meals healthier (e.g. include more veggies in your dinner)
This way we had him eat the right balance of protein (muscle building), carbs (fuel for the gym and his life in general), and fats (hormones)
getting access to hundreds of healthy and protein/fiber-rich menus.
Personalization: Easy and fast meals with few ingredients that taste great.
Biggest challenge? Increase the amount of protein.
We managed that by 1) building every meal around protein, and 2) including a snack in the form of a whey protein shake, protein bar, or Greek yogurt with whey.
Later we ran an experiment because Matt told me he likes a challenge and doesn`t mind being hungry: For 2 weeks, he ate as many green veggies with every meal he wanted and lean proteins, but no carbs - he lost 5lbs in 2 weeks.
After that, we got back into the slight calorie deficit.
Matt`s success formula: Commitment to food tracking (he knows if he is within caloric limits. If under or over, I give advice on how to change), eating simple meals consistently, and being willing to go out of his way.
2) Exercise plan - lose fat and build muscle
Being a dad and traveling caused Matt to fail at a constant exercise routine.
He knew how to put stress on his body from rugby, but had to learn how important rest is.
Two months after starting together, Matt and I met at my place for an in-person exercise session.
"I have never felt as muscular in my upper body, not even in my active rugby days."
Grinding for 90 minutes or more in the gym - waste of time and not leading to better results than shorter sessions.
Shorter sessions + controlled execution (slower eccentrics, 2-3 seconds) = better results
1st phase: 45 min Full Body home workout - sessions, 3 times a week
Increase daily steps from 4000 to 7000
The secret to workout consistency and progression: Logging workouts.
2nd phase: Back in his home in Tasmania he joined a Gym.
Now we changed the workouts into upper/lower body, divided over 4 sessions in the week.
With Swiss precision, Matt logged every workout, showing me the number of sets, reps, and weights moved - this is how you get stronger and have fun with your workouts.
Consistency: Check-in before the workout with me to build motivation & clarify questions concerning the workout, Check for comments from Matt on exercises ("Did I do this right") and give a high-five
Progression: As a coach, I change variables (reps, weight, time under tension, workload, etc.).
The careful manipulation of these variables ensures progression over a long time.
Step 3: Accountability
Arguably the biggest selling point of health coaching and personal training—is accountability. Without it, even the best strategies fall apart.
Here’s how I keep my clients on track, engaged, and moving forward:
24/7 Access to Me
Whether it's a quick question, a moment of doubt, or an urgent situation—I'm always just a message away.
No waiting until the next check-in. No second-guessing. Immediate support when needed.
Daily Touchpoints
Regular check-ins via text, voice messages, or calls when necessary.
Keeps the momentum going, preventing small struggles from turning into major roadblocks.
Adjustments happen in real-time, so clients never feel stuck.
Emotional and Mental Support
When motivation dips, I step in—reminding him why he started and keeping him focused on the bigger picture.
When he succeeds, I celebrate with him—reinforcing the habits that create lasting change.
When he hits a plateau, I guide him through it—showing him what to tweak and how to stay patient.
At the end of the day, accountability isn't just about reminding someone to stay on track—it's about making sure they have a strong partner in the background.
If this is what Matt has achieved in 3 months, you can imagine what his body will look like in 6 more months - leaner and more muscle.
He accomplished this even while being busy, traveling, and moving back to Australia as a young dad.
The reason this works is that I create a personalized exercise and nutrition system that adapts when your circumstances change.
When you focus on your health with a predictable system of habits, your results will be sustainable.
So ask yourself, where are you now and where do you want to be with your health and fitness in the future? If you find it needs improvement, then stop procrastinating.
Throw yourself in for a few months to build momentum, and see and feel results.
Lighter, stronger, more energetic - for yourself, your family/friends, and performance on the job.
Life quality: Improved
Life expectancy: Increased
Once you are ready, you can book a free call with me below.
I love reading this kind of thing. It shows the value of a personal trainer and coach. Great work with getting him in the right path! And now, the long game.