Daniel Gained Muscle and Lost Body Fat

Chris Park , On November 21, 2018


Daniel is a husband and father in Kent, Washington. He is is currently finishing his certification to be a personal trainer. He’s also our 90 Day Challenge 3rd place finisher! Daniel spent a lot of his life with a vision of the person he was supposed to be. Like a lot of us, Daniel was focusing more on the destination, not the directions to get there. Until one day, he made the choice to start his journey and hasn’t looked back since he got started on MealPro’s personal wellness program through his online nutrition coach.

The Road to a Muscle Building Regiment and Goal

When we write down our goals they can be something like having muscles, having a successful career, good family and it’s about having success as the end result. But succeeding requires a plan to execute. I was tired or waiting around on success and decided to go out and do something about it.

“I’ve always had goals on how I wanted to look and didn’t really dedicate myself the way I should have to achieve those goals. One day just kind of made the decision to go for it.”

“I’ve always been pretty active but now it’s like an obsession and I need a plan to execute. This is where my nutrition coach come in.

The 80/20 Diet/Nutrition Rule

Once my nutrition coach gave me a workout routine and cardio routine that I could set my focus towards. Next, it was time to sort out my meal prepping needs. Even after my coach gave me a custom nutrition plan. Grocery shopping, and cooking was really challenging for me so, I enlisted the MealPro personal chef service for support. I spoke with a personal chef who explained but decided that after all, the custom meals is all I needed to build a winning game plan. Daniel was working on body recomposition to add muscle so sticking to a diet plan with all 13 essential vitamins was critical to give Daniel the nutrition his body needed to build muscle and provide energy. This is why a scientifically backed quintessential meal plan was critical to Daniel’s success. “With the proper diet and nutrition you start to see results pretty quickly. My muscle meals from MealPro were delicious and knowing I was doing the right thing for my body kept me more motivated to work harder and get even more results.”

Muscle Building Results

I was finding the nutrition I needed but not the time to prepare all of it consistently. A program can only succeed if it’s stuck with and a lot of diets fail simply because our lives get in their way. “I was getting to the point where meal prepping was taking so much time and I was so busy between my family obligations and work that I couldn’t commit that much time. Cooking three meals a day and feeding three mouths, that’s a lot of cooking. The MealPro plan helps minimize that time considerably. My meal prep is more streamlined and makes it super easy.”

Other companies just want you to buy what they already made – but at MealPro no two meals are the same!

My nutrition coach built a custom meal plan so I can build my own meals with precooked, pre portioned meal components with calculated macros that help me eat with precision and ease.

“You know exactly what’s going in your meals down to the gram so you can make adjustments as necessary depending on the results you’re seeing and how your body adapts to your diet.”

Starting my journey and seeing muscle building and weight loss results introduced me to the person I had always wanted to see in the mirror.

A Work in Progress

Having the tools to track my progress is key for success. I worked with my nutrition coach to keep a log of body fat, and what I am eating. This way if I ever slip I can go back to looking at what I was doing before and it’s easier to stay on track. Continual improvement is what keeps me motivated. Right now I’m at about 12%-14% body fat but my goal is to be very vascular and get down to less than 10% body fat all year round. I know the best thing I can do to get there is keep tweaking my meal plan – since as I lose fat and gain muscle my calorie consumption needs change. Even as you see progress it is important to know that you are always a work in progress. This keeps you humble and allows you to always remember the basics. My nutrition coach and I have a great relationship. keeping that motivation is so important for staying on track!

I recommend finding routines that you enjoy and inspire you to keep going. “It’s just a matter of figuring out a regiment that works for who you are so that you can stay consistent while still having a great quality of life. Obviously, otherwise, you tend to burn out.” It’s not just my workouts that are keeping me consistent, it’s also the regimented MealPro weekly deliveries that give me much needed consistency in my diet too. “So the peace of mind knowing that no matter what – I’m getting all my healthy muscle building meals delivered to my door with no hassle has really helped me out.”

Daniel’s Foundation Diet

  • 10oz of protein (Chicken breast, salmon filet, or turkey patties)
  • .5 cup carbs (Sweet potato or white rice)
  • .5-1 cup vegetables (“Broccoli, Bell Peppers”)

“I generally would eat this 3 times a day combining this with whey protein and a shake in-between meals to get a total of 5 meals per day.

Daniel’s Workout

“I usually train in 6-week cycles and then change my routines to avoid plateaus.” Monday: Legs & Abs Tuesday: Chest, Triceps, & Abs Wednesday: Active recovery/rest (Abs routine, cardio) Thursday: Back and Biceps Friday: Shoulders, Abs Saturday: Recovery/rest (Abs routine, cardio) “I would use different supersets integrating cardio in with my routines to trim the fat faster depending on my daily composition tracking. If I noticed my fat percentage rise on any given day, I would subset with 100 jump rope singles in-between each set and run 2-3 miles instead of 1-2 miles as my cardio that day keeping my body in my target heart rate. “Once the 6 weeks is up I go into a body weight high heart rate routine to really focus on building up my core and maintaining my overall physical strength, explosive movements, and cardio abilities.”

A great attitude

Hard work always pays off, placing me on the podium of the 90 Day Challenge. “The best part for me was the accountability and support given to me by my nutrition coach. It helped to create consistency and motivate me to give my 100% on the daily both in my workouts and MealPro made the diet/meal planning easy. For others about to start their muscle building workout regiment or starting on their weight loss journey, I say that what will surprise you the most is the results. 90 days comes and go quick, but amazing things are possible. Congratulations, Daniel! To get started with your weight loss journey or muscle building regiment – or both get in touch with one of our personal nutrition coaches today.

Chris Park

Chris Park is a board-certified sports nutritionist, registered dietitian and former college rugby player. Chris loves strength training and pushing his body to the limit, which comes in handy when working with professional athletes and designing their nutritional needs. Chris also enjoys helping others by writing about nutrition.