GoodMuscle

Keith came in with the goal of dropping body fat, building muscle, and feeling more confident.
His schedule made it tough. Keith works nights, so planning workouts, meals, and food tracking wasn’t exactly convenient. But once he made it a priority, it started becoming part of his normal routine instead of something he had to constantly fight.
The biggest turning point was tracking his food. After only 7 weeks of tracking, Keith dropped 15 lbs and had a huge visual difference. He also trained 3x per week during the process so we could make sure he was losing body fat without sacrificing muscle.

Tips from Keith’s journey:
✅ Prioritize protein — it makes staying full during a diet much easier

✅ Have structure around how much you should be eating each day

✅ You can make great progress training 3x per week if your workouts are efficient
Keith didn’t need to live in the gym or have a perfect schedule. He needed structure, consistency, and a plan that worked around his night-shift routine.
Result: 15 lbs down in 7 weeks with a huge visual difference.