WITS & WEIGHTS COACHING
Client Results
Real results from real clients. No cherry-picked transformations, no 12-week before-and-afters. Just men and women who showed up consistently, built systems that fit their actual lives, and made changes that stuck.
Some took months. Some took over a year. The timelines vary because the goal was never a quick fix. It was to build the skills and KEEP the result for life.
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.
From too depleted to walk into the grocery store to hitting PRs every week and doubling his steps
CASE STUDY SUMMARY
Name: Brian
Age: 46
Goals: Optimize nutrition, improve energy, continue building strength sustainably
Problem: Brian is a medical professional and former college athlete who looked the part on the outside (roughly 8% body fat, plenty of muscle mass) but wasn't feeling it on the inside. He was eating extremely low carb with protein sometimes double his body weight (around 300g), fueling his workouts with nothing but black coffee and MCT oil (a leftover from his bulletproof coffee days), and had stopped tracking his workouts entirely despite doing it religiously as a college athlete. His energy was so low he would sit in his car too tired to walk into the grocery store. He was stuck below 5,500 daily steps, not from lack of motivation, but from lack of fuel.
Success: We started by challenging the low-carb assumption that had been holding him back. The first experiment was simple: swap the black coffee pre-workout for half a banana. His eyes lit up during that workout. That half banana eventually became 250 calories and 45g of carbs before every session, and we rebalanced his overall intake to a sustainable 2,100 to 2,300 calorie range.
We also got him back to progressive overload tracking on Boostcamp, something he'd done in college but abandoned. That single change made his strength gains measurable again, with PRs showing up consistently week after week.
The results compounded. Brian went from struggling to hit 5,500 daily steps to consistently reaching 10,000+. His energy improved dramatically, both in the gym and day-to-day. He developed a healthier relationship with scale fluctuations, learning to interpret daily swings of 1 to 3 pounds as water and glycogen rather than fat gain.
Brian now maintains his results while enjoying his food. In his words: "This is not a diet, this is a lifestyle. I don't feel deprived." He became so passionate about the process that he's exploring ways to help other men in their 40s and 50s who've accepted physical decline as inevitable.
Lost 9 lbs and 5% body fat while preserving all her lean mass, and learned to maintain without feeling like she's dieting
CASE STUDY SUMMARY
Name: Mary Lou
Age: 54
Goals: Fat loss, consistent strength training, and learning to maintain without restriction
Problem: Mary Lou had been a regular exerciser for years but had never done structured progressive overload or tracked macros. When stress hit (long work days, family obligations, moving her mother into assisted living), nutrition was the first thing to fall apart. She started coaching at 144 lbs and approximately 30% body fat, with her waist at 30 inches and hips at 38.5 inches. As we began tracking, MacroFactor adjusted her calorie targets down to as low as 1,410. She told me directly: "Below 1,500 is not sustainable for me."
Success: Instead of pushing harder into a deficit that was already unsustainable, we shifted strategy. We built habits layer by layer: first a structured program on Boostcamp, then consistent daily steps (she walked around her conference table during breaks when she couldn't leave the office), then hitting protein targets.
Life didn't let up. Over eight months, Mary Lou navigated Valentine's Day, her daughter's wedding tasting, Easter, moving her mother into assisted living, and countless work events. None of them derailed her. She learned to work treat foods into her plan rather than fight them, and set an 8pm eating cutoff after recognizing that nighttime eating was stress-driven, not hunger-driven. In her words: "Being more flexible actually gave me more freedom from wanting to eat more."
By the end of coaching, Mary Lou had dropped from 144 to 135 lbs, reduced her body fat from roughly 30% to 25%, lost 2 inches from her waist and 2 inches from her hips, all while preserving every pound of lean mass. She was averaging 1,760 calories and 117g protein daily, with all five major lifts progressing on Boostcamp. The random aches, pains, and stiffness she used to experience were gone.
Mary Lou graduated with a clear forward plan and the skills to execute it independently. Her final check-in: "I've finally dialed into maintenance. Keeping my calories in check without feeling like I'm dieting."