Nate is the perfect finalist to interview to light that fire under your butts in this last two week stretch. He has a wealth of valuable information and was more than happy to share the methods to his madness. Take notes my friends!
One thing before we go any further, let's all take our shirts off to honor the man of the hour! Now take it away Nate!
What was your mindset as the start of the challenge was coming closer? How were you feeling?
I was ready, mentally. We had decided to get our lives in order (from a fitness perspective) back before Thanksgiving and had already planned on starting in mid-January because we felt that starting in Nov/Dec would have been a recipe for temptation and failure. I started my first LFT workout on Jan 5th to start getting used to the programming and to get ready, physically, to hit the challenge with full intensity."Prepare while others are daydreaming." - William Arthur Ward
Can you guys believe that there are only two weeks left in the 90-Day Transformation Challenge?? The finish line is in sight, we can't stop now. How are you all feeling? Who is going to be the big winner? What on earth will we do when it's over??
For now, I think what we all need is another pep talk. We need more wise words from BOOMers who saw tremendous results in last year's challenge. We need encouragement for that last sprint...that final push.
Let me introduce you to last year's 4th place finalist, Nathan Fryer (let's affectionately refer to him as "Shirtless Nate"). You've probably seen him in the Boom Room stacking multiple boxes to jump onto (how does he do that??) and working out alongside his beautiful wife and *ahem* 90-DTC 2017 1st place winner Jami Fryer (I interviewed Jami about her challenge win here). Talk about a superhero family huh?
What was the most challenging thing (or things) for you and how did you overcome them?
Dinner in the evenings is an important meal to get right, but it's hard. Working as a team to make healthy meals that would round out our macro-nutrients for the day is how we overcame this. If one of us said "Meh... I want pizza", the other was there to say "nope, we're eating healthy".
Were there moments where you messed up or fell off the wagon so to speak? What happened and how did you move forward?
Honestly, not really - at least not in an unplanned, surprising way. We actually planned around 2 "cheat trips" (AKA ski trips) and a couple of parties. To do this, we altered our diet temporarily to ensure we were eating minimal fats when we were having alcohol, because alcohol significantly lowers your body's ability to metabolize fat.
How often did you exercise? Anything outside of LFT?
I went to LFT every day possible. We had a couple of ski trips where this was not possible, but skiing is a pretty good workout too. Excluding the ski trips, I think I averaged 6 days a week. For the final month or so, I also hit the treadmill before dinner or in the morning, 3mph at 9%-11% incline for about 40-45 minutes (watching Netflix), which would usually amount to about 450 calories.
Are there any helpful websites or apps you recommend?
MyFitnessPal was pretty key for understanding and tracking my macro-nutrient intake and calorie total...and bodybuilding.com has a wealth of information, advice, and reviews on supplementation.
Was there a point where things got easier as the weeks passed?
Yes - about halfway through, I had gotten well settled into the "LFT zone", had dropped about 20lbs, and was starting to see muscle I hadn't seen in a long time. Seeing and feeling progress always makes things easier. Plus, I had become "a regular" and was genuinely excited to see many of my fellow BOOMers and workout together - LFT's focus on community and culture really shines here, in my opinion.
What type of diet did you follow?
I tracked my macro-nutrients and total calories. The goal for each day was 45% protein, 25% carbs, 30% fats, amounting to ~1900-2000 calories, with as few carbs as possible after 4pm.
Did you work with a nutritionist?
Nope... just did a tremendous amount of research and reading.
Did you take any supplements?
Definitely... I'm a firm believer in a pre-workout supplement, as well as protein and creatine. For the 90DTC, I also did a lot of research on the recent trends towards easily-absorbed carbs immediately after a workout, and I added that as well as using ZMA + melatonin + L-theanine as a sleep aid.
What would you do differently if you could? (Or what have you learned that you’ll apply to this next 90DTC?)
I would change my macro-nutrient percentages to favor more carbs than the full "fat loss" plan I was on before and focus more on strength and muscle building.
Where did you get emotional support?
At home, from my wife, Jami, of course... but also from everyone at the gym - coaches and fellow BOOMers.
Did your family join you in the challenge or did you work around them?
Jami joined me (and won the challenge!) and our boys now know how to do burpees, use the rower, do pushups and situps, etc...
Has this transformation been life changing for you? How so?
Absolutely! I lost about 40 lbs of bodyfat, which seems crazy in retrospect. I feel like I am back to being "me" instead of what I had let myself become.
What did you achieve or gain through this challenge? (Can be a list of things physical and/or emotional)
I lost about 40 lbs of bodyfat and put on several lbs of skeletal muscle mass. I went from a size 38 pant to a size 32 (my high school pant size), and it's been an improvement in nearly every aspect of my life. ...plus, I gained many friends and compatriots.
Probably the most impactful thing personally was to be told by several people that I've inspired them. I don't think I've ever really been an inspiration for anyone before, and to be told that my actions, attitude, and results are having a positive impact on other people's lives is truly heartwarming and deeply fulfilling.
What is the best advice you could give those of us attempting this 2018 90-DTC?
It's not over yet!!! Keep the throttle wide open and finish with everything you've got! You can still accomplish a heck of a lot in 2 weeks; I plan to follow through with extreme attention to diet and multiple workouts per day to finish strong and I know many others doing the same.
And one last bonus question, what is the best advice you’ve ever received?
I've received myriad advice through the years, but some of the best comes from Bobby Maximus. It's probably a tie between his infamous "time audit", where he breaks down the 168 hours in each week to demonstrate that even the busiest person with a family and the most hobbies still has at least 5 hours per week that can be dedicated to fitness -or- his advice that there is no such thing as over-training; only under-recovery. These two pieces of crucial advice taught me to A) make time for myself and my fitness and B) take recovery seriously.
Thank you so much Nate and congratulations again on you and your family's amazing success! Listen to Nate my friends. Take in all his sound advice and apply it today! Don't lose that momentum, we are almost ready to slide across that home plate. I believe in you BOOMers! We got this!
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Coach Loni also runs the LFT blog, bringing you informative, uplifting and motivating articles and videos to help you achieve your goals and live your best life.