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Tag: Body Transformation

How Jeff Lost 20+ Pounds & 6.5 Inches

August 9, 2023
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| Client Testimonials

My client Jeff recently reached the 1-year mark of his coaching journey, and his transformation has been pretty remarkable! Let me tell you a little bit about his story…

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Posted in Client Testimonials Tagged Body Recomposition, Body Transformation, Build Muscle, Burn Fat, Client Transformation, Healthy Habits, Healthy Lifestyle Habits

Client Transformation: How Pierce Built Muscle, Burned Fat, & Transformed His Body

September 18, 2021
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| Client Testimonials
Two photos from the rear comparing Pierce's starting body composition to his final body composition.

By: Chris Gates This is Pierce, and you should know his story. Because Pierce absolutely plowed through what a lot of people struggle with — building muscle and shedding body fat. Pierce and I worked together for most of 2021, and his progress has been unreal. If you asked me to find someone who has […]

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Posted in Client Testimonials Tagged Body Transformation, Build Muscle, Burn Fat, Client Transformation, Nutrition Coaching, Nutrition Tracking, Online Personal Training, Strength Training, Weight Loss Plan

My Multi-Year Transformation

April 4, 2021
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| Client Testimonials

Let me tell you my story. If you’ve missed any of the client transformations this week, check them out! The people I work with are incredibly dedicated, are doing things the right way, and make me proud and motivated on a daily basis. I gotta walk the walk, too, though… It would be hard for […]

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Posted in Client Testimonials Tagged Body Recomposition, Body Transformation, Fat Loss, Muscle Growth, Online Personal Trainer, Online Personal Training, Strength Training, Weight Loss Journey

My 2019 Cut, The Final Week: Play the Long Game to Achieve Success

April 28, 2019
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| My Training Log
2019 Cut, Before and After

Well, we’re nearing the end of this cut and there’s a lot of things to reflect on. But to start, let’s recap what we’ve accomplished to date… Starting weight: 192.6 pounds Current weight: 175.4 pounds Strength: maintained Fat loss: maximized We’ve ticked off just about every goal that was set at the beginning of this […]

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Posted in My Training Log Tagged 2019 Cut, Body Transformation, Cardio, Cutting, Diet Plan, Dieting, Fitness Coaching, Nutrition, Nutrition Coaching, Training

My 2019 Cut, Weeks 6-7: This is Where it Gets Difficult

March 24, 2019
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| My Training Log
Week 7 Weight Chart

Hi, everyone! It’s been two weeks since I last touched base with an update on my current cut, and a lot has happened since then. My wife and I traveled to Boston for a weekend, my birthday came and went, and a mixture of progress and struggles took place. It’s been a whirlwind, but now […]

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Posted in My Training Log Tagged Body Transformation, Cutting, De-Load Week, Diet Plan, FITNESS, MACROS, Nutrition, Strength Training, Training, Weight Loss Plan

Challenge Yourself

March 21, 2019
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| My Training Log

Each day during this three-month cut, I’ve started with a challenge. That challenge has been to climb a 150-step staircase from the parking lot to the office each morning. I decided that would be my challenge every day during this cut to essentially start the day by getting in the right frame of mind. That […]

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Posted in My Training Log Tagged Body Transformation, BODYBUILDING, Cutting, Dieting, FITNESS, Fitness Challenge, Nutrition, Powerlifting, Strength Training

Overcoming Plateaus

March 6, 2019
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| Mindset

Plateaus occur when chasing any goal. The key is to identify that the path to that goal is a process. Don’t abandon ship at the first sign of trouble. Don’t give up on yourself too early. In this video, I break down some common plateaus and what leads to them. Then, I discuss how to […]

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Posted in Mindset Tagged Body Transformation, Cutting, Dieting, FITNESS, Mindset, Overcoming Stress, Plateaus, Powerlifting, Progress, Stress

Slow and Steady Wins the Race, My Diet Plan

February 4, 2019
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| My Training Log
Meat on the Grill

So the time has come to drop some weight, and I gotta tell you I couldn’t be more ready or excited! It’s been a long 18 months of bulking and my body and my mind are ready for a new challenge. The bulk was a success, as I slowly added muscle, weight, and strength. My […]

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Posted in My Training Log Tagged 2019 Cut, Body Transformation, Carbohydrate, CUT DIET, CUTTING DIET, Fat, FLEXIBLE DIETING, Macronutrients, MACROS, MEAL PLAN, Protein

The Goal of Staying Strong While Losing Weight

February 4, 2019
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| My Training Log
Chris Gates Squatting

We’re off and running! My 2019 cut begins this week, and with it comes brand new goals. I’ll be documenting my plans, my strategies, and how things progress on a week-to-week basis to document this journey and hopefully provide you with some tips and takeaways. The last time I did a full-on cut, I set […]

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Posted in My Training Log Tagged 2019 Cut, Bench Press, Body Transformation, CUT DIET, CUTTING DIET, Deadlift, Powerlifting, Powerlifting Program, Squat, Strength Training, Summer Shredding

MAJOR PROGRESS UPDATE!

January 1, 2019
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| My Training Log

TIME FOR A MAJOR PROGRESS UPDATE!!! First photo: Jan. 1, 2019 — 192 pounds. This is me at present day after 18 months of lean bulking. Second photo: March 18, 2017 — 190 pounds. This was me two years ago after my last bulk. The difference is clear, and I couldn’t be more excited about […]

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Posted in My Training Log Tagged Body Transformation, BODYBUILDING, BODYBUILDING DIET, FITNESS, FITNESS DIET, Powerlifting, POWERLIFTING DIET

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