How Dave regained his confidence and identity at age 43
The 3 month strategy that brought Dave out of a hole…
When Dave first reached out, he was in a rough spot.
Recently divorced. Single dad.
Working two full-time jobs.
105kg – the heaviest he’d ever been.
He used to be a semi-pro footballer.
But over the years, his career took over.
He was successful, but he didn’t feel like himself anymore.
Low energy. Clothes didn’t fit. Bouts of feeling real down.
Avoiding social situations because he didn’t like how he looked.
He knew he needed to change…
He just didn’t have the capacity to think about it.
That’s where we came in.
He didn’t need more information.
He needed less to think about.
And just start to see results ASAP.
We got him lifting weights, sorted out his nutrition and got him moving more.
Bit by bit, he started to feel more like himself and all he had to do was show up and do the work.
Here’s what his first 3 months looked like:
The Strategy
Primary focus: Feel good
Feel more energised, sleep well, be present throughout the day, less aches and pains, more confident
Secondary focus: Look good
Seeing progress in the Inbody scans, he’s a single man so wanted to feel confident in how his clothes fit,
Training
4x Days per week
Monday: Lower Body
Tuesday: Upper Body
Wednesday: Active Recovery
Thursday: Lower Body
Friday: Upper Body
Saturday: Active Recovery
Sunday: Active Recovery
We started with private 1:1 sessions for 3 weeks so we could rebuild his foundations and dial in his technique.
From there, we transitioned him into our semi-private 3:1 sessions — keeping his program personalised, while adding extra accountability and support to keep the momentum building.
Example week of training
Nutrition
Goal: Reduce body fat whilst maintaining lean muscle mass
Dave did not want to think about nutrition — this meant no tracking, no cooking, no planning.
So we made it simple for him — we got his breakfast and dinners sorted (via a partner). Delivered fresh, twice a week, tailored to his macros and preferences.
No guesswork.
No meal prepping.
No cleaning up.
Just delicious fresh food ready to eat.
For lunches, we gave him a few options close to work with some minor add-ons to ensure he was able to hit his nutritional target in order to maintain his muscle mass.
He didn’t need to track calories or macros, he just had to choose from the curated menu.
Lifestyle
Steps: 8,000-10,000
Dave worked long hours and also had to balance school pick ups and soccer practice with his son so it wasn't realistic for him to aim for more.
Sleep: 7-8 hours — he would train at 5:15am so he needed to be asleep by 9:15pm, winding down by 8:30pm
The Results
Fat Loss: -8.7kg
Muscle Mass: + 1.4kg
Timeframe: 13 weeks
Below is data taken from the first 3 months of training. We did regular scans to keep him accountable and ensure he was on track.
(We use this to accurately track our clients results every 1-2 weeks)
Dave’s results aren’t rare — or even that hard.
We simplified it for him.
All he had to do, was show up and do the work.
It’s what we do — everyday.
Looking to offload the thinking and start seeing some results?
Book in a call with Club Crux today
