A Personal Trainer’s TRX and Keto Diet Weight Loss Transformation

Fred Chevry is a 34-year-old personal trainer from Miami, Florida now residing in Las Vegas, Nevada. After moving to a new country, two serious illnesses and stress at work, he gained more weight than he would have liked. That’s how he got back into shape.

Getting out of shape was essentially a string of rough circumstances. Immigrating from Canada to the US was really challenging; Working multiple jobs while rebuilding my personal training client base took a toll on my physical condition. Then my wife and I traveled to Thailand in the winter of 2019 and were both hospitalized for contracting dengue fever. A few days after my release, I contracted tropical fever again.

Then when we got back to Miami, Covid lockdowns came into play. The inactivity of “stay at home” orders was the final nail in the coffin. This felt like a good time to take a “before” photo. People who know me were more shocked by the before picture than by the after!

I felt terribly unhealthy. It wasn’t so much because I gained so much weight on the scale, but rather my body fat was steadily gaining while I was losing muscle. Because of the pandemic, I was glad I wasn’t alone in my physical struggle, but as a personal trainer, I kind of felt it my responsibility to make a mark. I felt guilty, like, “Here I am with knowledge that might help others, and I’m not doing anything with it.”

I knew I needed to restore lost muscle mass before I got lean, so I hopped on a strength and muscle building program I created and set to work. I started using a TRX suspension at home as a temporary solution, but was right back the day the gyms reopened. I knew there was no way I could have done this transformation at home unless I bought some serious weightlifting equipment.

My diet wasn’t that strict at first as long as there was enough protein. I kept a balance of protein, fats and carbohydrates. I ate about 3000 calories a day of clean, healthy foods, including chicken, salmon, rice, and veggies are my to-go options.

At the gym, I trained five days a week in a mix of strength and muscle building, ending up doing 30 minutes of stair climbing or basketball every day. It really helped me stay slim.

    After gaining 10 pounds to reach 180 pounds, I started cutting, currently keto, eating lots of green veggies, fish, chicken, nuts, whey protein, and eggs with the occasional keto-friendly dairy to help feel fancy. And don’t forget bacon.

    I lost about 20 pounds on the scale during this cut, but some muscle mass was regained during the process. I figured losing a pound a week was a good speed to shed weight without jeopardizing those hard-earned muscles. I quit keto and went into reverse diet mode, gradually reintroducing carbs over the following week until my metabolism returned to normal.

    I’ve seen changes everywhere after reducing body fat, but having visible abs again is definitely the best thing.

    Now at 161 pounds, it’s not so much about what I eat as how much I eat. I’m still hitting my daily macros, but calorie intake really was my main focus. Now my meals are a good balance of protein, carbohydrates and healthy fats. I haven’t gained any weight since I finished this weight loss btw, so I assume it worked!

    The main difference is in portion size and snacks. I now snack on an avocado or a handful of almonds instead of chocolate brownies.

    I do personal training for a living, but I would never be where I am today if I hadn’t hired a personal trainer almost 10 years ago. My old coach Johnny taught me everything I know and I could never have done it today if I hadn’t worked with him then. Being accountable to someone is also a massive incentive to assert yourself when the going gets tough.

    In my opinion, being fit is a state that needs to be maintained and that cannot be taken for granted. It’s a good reminder that I’m nothing special, just a regular guy who gets down to business, so I doubt I’ll ever be “done” with fitness. It’s always been more like a moving target. My current focus isn’t as much on progression as it used to be, but more on staying lean long-term and making small improvements to key body parts.

    My biggest advice to those looking to start their fitness journey is to get help. While I’ve done this on my own, I never would have figured it out without my own trainer in the past. You can find tons of resources online, but having some sort of mentor is what I truly believe in.

    I’ve never met anyone who said anything like “I really regret getting fit” unless it was shortsighted or reckless. I think the hardest part was switching my lifestyle to healthier habits, but over time it becomes surprisingly easy.

      This content is created and maintained by a third party and imported to this page to help users provide their email addresses. You may find more information about this and similar content on piano.io

      Comments are closed.