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HOW I WENT FROM 12.5% BODY FAT TO 9.6% IN 2 MONTHS

Writer's picture: Dante HatemDante Hatem



BODY RECOMPOSITION: A LEAN GAINS JOURNEY WITHOUT THE EXTREMES


When most people think about getting leaner, they immediately jump to severe caloric restriction or extreme dieting. However, my recent transformation proves there's a smarter way. In just two months, I dropped from 12.5% to 9.6% body fat while simultaneously gaining 3.3 pounds of lean muscle – all without changing my total body weight. Here's how:


THE NUTRITION STRATEGY (1600 calories, 145g protein)

Instead of crash dieting, I focused on consistency and nutrient timing. My daily nutrition plan was simple but strategic:


Pre-Workout Fuel:

- Two slices Simply Nature Seedtastic bread with natural peanut butter

- Perfect for sustainable energy during morning training


Post-Run Breakfast:

- 3 pasture-raised eggs + 100g liquid egg whites

- 1 bagel

- Optimal protein and carbs for recovery


Lunch (Lean & Clean):

- 125-150g baked chicken tenderloins

- 150g jasmine rice or potato

- Fresh broccoli or broccoli sprouts

- Focus on lean protein and complex carbs


Smart Snacking:

- 150g low-fat cottage cheese with 25g honey

- Promix protein shake with almond milk

- Fresh fruits (berries, orange, apple)

- Strategic protein and carb combinations


Dinner:

- Flexible meal – pizza, steak, soup, etc.

- Proving that food freedom and results can coexist


THE TRAINING APPROACH

The key training modification was a gradual increase in running volume as I prepare for my racing season. This methodical progression allows my body to use its favorite source of energy, carbohydrates, to feel great during workouts and make the most out of them. While increasing muscle mass with no change in strength regimen. No extreme changes, just consistent improvement.


KEY TAKEAWAYS:

1. Consistency trumps restriction

2. Strategic meal timing matters more than total calories

3. Gradual training progression beats dramatic changes

4. Quality protein at every meal supports muscle preservation

5. Including flexible meals maintains sustainability


This transformation proves that dramatic body composition changes don't require dramatic lifestyle changes. By focusing on consistency, proper nutrient timing, and gradual progression, significant results are possible while maintaining a balanced, enjoyable approach to nutrition.


Remember: The best plan is the one you can stick to long-term.

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©2021 by Dante Hatem. 

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