Cole’s Story: The "Eat Less, Do More" Trap - How Cole Found Strength in the Middle of a Transformation
We’ve all been told the same story about weight loss since we were kids: If you want to lose weight, you have to suffer. You eat less, you spend hours doing HIIT classes, and you white-knuckle your way through hunger until you eventually "let go of the rope" and crash.
When Cole K. and I started working together back in October, he was caught in that exact cycle. He’s a 35-year-old guy who was hitting the gym 3-4 times a week, putting in the work, but he was following the classic "diet myths" that keep so many of us stuck.
Myth #1: Cardio is the king of fat loss
Cole was grinding through cardio sessions, thinking that was the best way to lose fat. But here’s the truth we uncovered: Muscle is the metabolic engine. We actually reduced the focus on mindless cardio and dialed up the intensity of his heavy lifting. Instead of just trying to burn calories, we started trying to build a body that burns calories for him. The result? Since October, his Lean Muscle Mass jumped to 157.8 lbs. He’s not just smaller; he’s more powerful.
Myth #2: Products marked “healthy” or “high in protein/fiber” are just that
Like many people trying to be healthy, Cole was reaching for “high protein / high fiber” processed food (Kodiak pancakes, Kind bars, etc.) —like those boxed snacks labled “great source of protein”. Sure, the packaging looked good, but they were high in added sugars and trash ingredients, leaving him feeling bloated and sluggish.
We started talking about simple food swaps. We moved away from the "lab-grown" fiber and protein, and toward whole-food sources. Almost immediately, the change was internal. Cole noticed:
Less Bloating: No more "heavy" feeling after a meal
More Energy: Stable fuel means no mid-afternoon crashes.
Better Gym Sessions: He’s actually lifting more weight than he was three months ago because his muscles finally have the glycogen and protein they need to perform.
Myth #3: 2,000 Calories is the "Magic Number"
When Cole started, he was averaging 2,000 calories and less than 100g of protein. He was essentially starving his muscles while trying to force them to grow.
We made a move that scares most people: We gave him more food. We bumped him to 2,300 calories and pushed his protein toward the 200g mark. For the first time in a long time, he stopped "letting go of the rope" at night. Why? Because when you’re properly fueled with high-quality protein and fiber, those late-night cravings for the pantry cupboard simply disappear. He wasn't failing at "willpower"; he was just under-nourished.
The "Grill Master" Breakthrough
Sustainability usually dies when a diet feels like a chore. For Cole, a huge part of the win was a shift in weekly meal prep habits. He started increasing his batch cooking (protein), and made modifications to his “go-to” breakfasts to make them more macro-friendly.
There’s something incredibly relatable and satisfying about that shift. When you’re the one searing the steak or seasoning the chicken, you’re not "on a diet"—you’re just a guy who knows how to cook a damn good meal.
The Numbers (Jan 20, 2026)
The scale used to be the only measure of progress but now it’s just a data point. We’re now analyzing weekly body pictures (HELLO body recomposition), lean muscle mass and BMR.
Weight: 220.9 lbs (Down from 224.2)
Body Fat: 24.6% (Down from 26.1%)
Resting Heart Rate: 88 bpm (We're watching this closely—it’s the sign of a body that’s working hard to rebuild!)
Lean Muscle Mass: (Only down 0.2lbs - huge for BMR - this means he’s maintaining muscle, while losing body fat)
Cole isn't just "losing weight." He’s recomposing his entire life. He’s stronger, he’s less bloated, and he’s finally eating enough to actually enjoy the journey.
“To say Annie changed my life might be an overstatement.
But then again, maybe it's not.
My fitness journey has been like many others. Grinding, but couldn't make "forever" changes.
With Annie's education from the nutrition side, along with an emphasis on strength training instead of so much cardio, my body has visually changed, but Annie's impact is bigger than that.
I FEEL better. I feel stronger.
With an emphasis on balanced meals throughout the day and education of how important protein is, I can honestly say I feel better at 35 than I did at 30.”
Are you ready to stop "dieting" and start fueling? Cole’s success came from ditching the myths and focusing on consistency over perfection. Would you like me to share the exact "Protein-First" grilling list Cole uses to keep his nights consistent?