How I Transformed My Body—and My Life—with High-Protein Fasting

Let me keep it real with you.

I didn’t always look the way I do now.

I didn’t always feel this confident in my own skin.

I’ve been through the valleys—mentally, physically, emotionally—and this transformation was built on discipline, not motivation.

This blog isn’t just a flex. It’s a reflection.

It’s about the struggles, the low points, and the exact approach I used to turn my life—and my body—around.

💭 The Breaking Point: When I Knew I Had to Change

There was a time when I felt completely disconnected from the person I saw in the mirror.

I was burnt out.

I was carrying weight I didn’t recognize.

I was eating out of convenience and emotion, not performance or health.

My energy was at an all-time low. I’d wake up groggy, skip workouts, and crash mid-day.

Worst of all—I felt like I was losing a part of my identity.

That hit hard. As a coach, as a former athlete, and as someone who used to move with purpose.

But what truly changed things for me?

Wasn’t a “perfect plan.”

It was reconnecting to purpose… and then committing to a simple system that WORKED.

🧱 The Method That Changed Everything: Upper/Lower/HIIT + High-Protein Intermittent Fasting

When I decided to take control again, I knew I had to eliminate the fluff and build a routine I could live by—not one I’d fall off of after a few weeks.

So I built my comeback around:

✅ An Upper/Lower/HIIT Training Split

This gave me structure, intensity, and variety. It allowed me to train like an athlete again without overtraining.

I wasn’t in the gym 6 hours a week—I was in and out in 45 minutes, 5-6 days per week.

My Weekly Split Looked Like This:

Day Focus

Monday Upper Body Strength

Tuesday Lower Body Strength

Wednesday Mobility or Recovery

Thursday Upper Body Volume + Core

Friday Lower Body Hypertrophy

Saturday HIIT / Conditioning

Sunday Rest or Active Recovery

Each session was efficient—no wasted movements. I trained with intent, pushed weight, added intensity, and chased performance.

🍳 High-Protein + Intermittent Fasting

I paired my training with intermittent fasting (16:8 window) and a high-protein nutritional base.

This helped me stay consistent, control cravings, and shed body fat while preserving muscle.

I didn’t starve—I fueled smart.

I hit 180-200g of protein daily and focused on whole foods, lean meats, veggies, and complex carbs around workouts.

Fasting gave me structure. Protein gave me the power.

And together—they gave me my body back.

😮‍💨 The Struggles: It Wasn’t Always Smooth

Let’s not pretend it was perfect.

There were days I missed workouts.

There were weeks I felt like nothing was changing.

There were nights where stress and doubt crept in.

There were early mornings where I stared at the barbell and thought, “Not today.”

But I kept going.

Because I knew—consistency compounds.

And every rep, every clean meal, every fasted morning… it was stacking bricks toward my comeback.

💪 What I Gained (Besides Muscle)

I lost fat—but I gained clarity

I built muscle—but I rebuilt discipline

I dropped pounds—but I picked up confidence

I got leaner—but I became stronger—mentally, emotionally, physically

This wasn’t just a body transformation.

It was a life transformation—and it started with me deciding to take full ownership again.

📣 My Message to You

If you’re in a place right now where you feel like you’ve lost control of your body, your energy, or your confidence—I see you. I was you.

You don’t need a 2-hour workout plan or a 20-supplement stack.

You need a simple system.

You need a plan you can live by.

You need to trust the process—and bet on YOU.

That’s why I now coach others using the same principles that rebuilt me:

Upper/Lower/HIIT training

High-protein eating

Intermittent fasting

Intentional progress

Real-world accountability

👊 Ready for Your Own Comeback?

If this story hit home and you’re ready to make that shift, I’d be honored to guide you through it.

Let’s train with purpose. Let’s fuel like athletes.

Let’s rebuild together.

Message me or sign up for 1-on-1 coaching. Let’s transform your body—and your mindset—for good.