Jeremy was a very busy periodontist entering his 40’s, and a father of 3 that runs his own practice that employs over 20 staff members. To say Jeremy is busy and has a lot on his plate would be an understatement.

After a torn Achilles tendon injury in his 30’s, 2 surgeries, and a year of rehab, Jeremy’s weight had climbed higher than it had ever been before. After some tough love from a family member, who commented on his physical state, Jeremy was determined to lead by example and become healthier for himself and his family.

Jeremy wanted to lose weight, more specifically he wanted to lose body fat, and increase his strength, mobility, and conditioning to improve his health. His weight had climbed into the 260 range, and he knew it needed it to be lower, at least 10 to 15 pounds lower, and hopefully more down the road.

He had trained hard all of his life; he was an athlete in high school and played basketball for many years. He had lifted weights, played in rec leagues, joined group training classes, changed certain eating habits like going low carb, all with some results but not nearly what he was hoping for.

His challenge was running his successful practice and being a busy husband and father. Free time was not something he had a lot of. And his schedule didn’t always allow for regular meals, even healthy ones. He would be in surgeries sometimes for 4,5, or even 6 hours straight with very little breaks. With that kind of work schedule, and commitments at home, eating the standard four to six smaller meals spaced evenly throughout the day just wasn’t an option.

The Process:

What we decided on together, was that Jeremy’s schedule made more sense for an intermittent fasting approach. We combined that with early morning training three days per week, with 2 optional workouts done on his own at home.

• We still created a caloric deficit but pushed his meals later into the day to his accommodate his work schedule.

• Combined with his sleep the night before, he followed a 16:8 approach where he fasted for 16 hours and ate his meals within an 8 hour window that began later in the day, usually around noon.

• We focused on prioritizing protein, making sure he consumed at least a certain amount per day, limited starchy carbs, emphasized vegetables and healthy fats.

• He worked out early in the morning fasted and made sure to have electrolytes and optional caffeine.

• We prioritized compound exercises, with circuits, complexes, and H.I.I.T concepts to increase the intensity and energy burned.

The results:

• Jeremy lost about 20 pounds in 2 months, 17 of which was pure body fat measured with hydrostatic testing.

• He would go on to lose 45 pounds in total as the months went on and he continued this training and nutritional strategy that worked well for his circumstances.

• Jeremy now feels fully recovered from his Achilles injury, and has gone on to set personal records for his squat and deadlift, while improving his conditioning to higher levels than he had in his 30’s.

• His body fat percentage is much lower, and his lean muscle mass and strength are higher than before.

Jeremy’s results aren’t typical, and his strategy was a little bit more intense than what would be recommended to some. But, by following evidence based training protocols and nutritional approaches, and then further tweaking them to fit his busy schedule, we were able to achieve some awesome results and get him to a place that he had not been in a very long time.