The Winning Formula: How CrossFit, Weightlifting & Nutrition Transformed My Performance
I've always been an athlete my whole life. I started playing baseball when I was 4 until I was 18. I've always been competitive, in high school, I was awarded 1st Team All-Region 3rd Baseman in 2015, and in my senior year 2016, I was 2nd Team All-Region Pitcher. After years of competing in baseball, I knew I needed something to keep me active. That’s when I found CrossFit—a new challenge that pushed me physically to learn new skills. I started in December 2016 and got into Olympic weightlifting in 2019. In December of 2022 I started a fat loss phase when I got a free trial to RP Strength diet app, and I thought, “Why not give it a shot?”Looking back, it’s incredible to see how dedication, consistency, and a willingness to embrace change completely transformed my performance and mindset. I wasn’t new to training, but I had never focused on nutrition.
At first, my goal was simple—get to 170 lbs. But once I saw real progress, I decided to push further and cut to 161 lbs, a weight class where I could be more competitive in Olympic weightlifting. I got down to 158 lbs, feeling stronger than ever and more dialed in with my training than I had before.
Nutrition: Prioritizing Protein & Performance
The biggest change I made? Dialing in my nutrition and tracking my progress using our InBody 570 machine.
- Focused on high-protein meals to support muscle retention
- Reduced fat intake to stay within my calorie goals
- Learned how to manage hunger and energy levels while cutting weight
The hardest part? Being hungry. But seeing my body fat percentage drop from 24% to 8% using the InBody 570 reinforced my commitment. The data also helped me fine-tune my nutrition and training, ensuring I was cutting fat while preserving as much muscle as possible. Seeing the progress on my body and on paper made it super easy to keep going.
Training: Getting Stronger While Losing Weight!
I trained 5-6 times per week, balancing CrossFit workouts with Olympic weightlifting sessions. Thanks to our PRVN programming, my workouts were never repetitive—strength work, HIIT, and cardio all kept my progress moving forward. As my training evolved, I started shifting towards Olympic weightlifting while still doing CrossFit from time to time. A surprising benefit? I actually got stronger and built muscle while cutting weight. Most people assume that losing weight means sacrificing strength, but with the right training approach and proper nutrition, I was able to maintain and even increase my muscle mass. This goes against the common misconception that weight loss and muscle gain can't happen simultaneously. By training hard and eating correctly, prioritizing protein and limiting fat—I was able to achieve what many think is impossible: building muscle while cutting weight.
The Payoff: From the Gym to the Podium!
It certainly wasn't easy, I was hungry all the time and probably grumpy too, but once I start something I'm not one to give up. Cutting weight wasn’t just about aesthetics—it was about performance. My goal was to be more competitive, and it paid off:
🏆 Placed 4th at my first national meet in my new weight class
🥇 Hit PRs across all my lifts
💪 Feel better, move better, and am more confident in my performance
🥈 Placed 2nd at AO2 in Fort Worth, Texas, August 2024
While I still have competitive goals, my biggest motivation now is my boys. I want to be strong and healthy for them—not just to compete, but to show them what dedication, resilience, and hard work look like every day.
Getting Started: The Right Guidance Makes All the Difference!
Most people don’t know where to start or how to start, and don't get me wrong there is definitely a learning curve. That’s where we come in. I’ve seen firsthand how having the right coach can make all the difference. Our coaches at CrossFit Loganville guide individuals every step of the way, helping them avoid common mistakes and maximize their progress. My wife is a nutritionist with RP Strength, and we use the same proven principles for our nutrition clients that I applied to my own transformation.
Lessons Learned: What I’d Tell Anyone Looking to Start!
If you’re thinking about making a change, whether it’s weight loss, strength gains, or just feeling better in your own body, here’s what I’ve learned:
✅ Getting to the gym is the hardest part. Once you’re there, the work takes care of itself.
✅ Having great coaching makes all the difference. At CrossFit Loganville, our coaches actually care about your progress.
✅ You’re never alone in the journey. We track our clients’ progress using the same InBody 570 machine, giving them a clear picture of their transformation. It's a great tool that all members have access to, helping them stay motivated and see real data-driven results. Our entire community is on a similar path—trying to lose weight, get stronger, or improve their health. Everyone is supportive because we all know the struggle. No matter where you are in your journey, you’re capable of more than you think. The hardest part is starting—after that, everything else falls into place.
Your Turn: What’s Your Next Goal?Whether you want to lose weight, get stronger, or take your performance to the next level, it starts with that first step.💥 Ready to start your own transformation?
Join us at CrossFit Loganville. We’ll help you set goals, stay accountable, and achieve things you didn’t think were possible. You’ve seen what’s possible—now it’s your turn. Let’s get started!📩 Don’t wait—book your free class today and start your transformation now!
