How Brian Lost 109lbs with the Fit Father Project (Powerful Case Study)

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

success story
Brian Nowicki is one of our favorite success stories here at the Fit Father Project. And that's not simply because Brian lost a massive 109 lbs over the space of just 9 months. It's his dedication to improving his health that we admire most.

This is Brian's story… from “Fat Dad” to the best shape he's been in over 20 years.

Brian's Journey – The path from 362 lbs to 253 lbs

Like many guys, Brian was an active athlete back in his high school days. Brian played basketball for the Junior Varsity and Varsity teams.

Between his 2 hours of practice after school (followed by another 2 hours practice later in the evening_ meant Brian could eat pretty much anything and still remain at his ‘skinny' 170lbs at 6'4″.

As Brian shares: “…it didn't matter what I ate. I was skinny as heck. Videos of basketball games we watched next day at practice, I looked like a toothpick out there!

After High School, Brian found that he quickly became much less active. After Brian got married at age 23, his activity levels reduced to pretty much nothing and his weight slowly increased to 250 lbs.

This is when things started to slip.

When Brian's wife fell pregnant with twins, he found himself plagued with food cravings. While his wife was craving salads from Outback and ordering a full meal, Brian was polishing off the leftover servings of Steak and Potatoes.

At 28 years old, Brian was diagnosed with high blood pressure, which he needed to start taking regular medication to control.

His weight continued to rise throughout his twenties until, in his mid-thirties, Brian found himself tipping the 300 lb mark on the scale.

Brian: “…I kind of fluctuated up around the 300 pounds for quite a while”

At this point, Brian knew he needed to lose weight. He tried a number of weight loss methods, including Forskolin and other dietary supplements and pills.

Unfortunately, none of these methods worked. And after a couple more years, Brian's weight had crept up to 340 lbs.

That was the moment Brian realized that getting more active and watching what he ate was the only way to lose weight successfully. There were no shortcuts.

So, Brian started to exercise and eat better, and he ended up losing around 20 lbs in the process, getting down to 320 lbs.

However, with no real structure, accountability or support, he quickly slipped into old habits and his weight loss came to a screeching halt.

Brian: “…I just kind of fell off as there was no structure or accountability with it”

After falling back into his old bad habits, Brian's weight rose again.

Brian's Final Tipping Point

In January 2017, caused by a difficult family issue, Brian started to stress eat.

2-4 weeks of poor eating, massive amounts of stress and absolutely no exercise caused Brian to reach his highest weight of his life… 362 lbs.

Brian: “My scale at home would not register that. I only knew that from when I went to the Doctor.”

This was Brian's “tipping point” and as he thought about his own future, he realized that if he continued down this path, he wouldn't live long enough to provide for his wife and kids and someday see his grandchildren.

Brian started searching online for an answer and it was there that he found the Fit Father Project.

Brian: “At one point I put a search in for ‘losing weight and getting fit at 43 years old' and Fit Father Project came up.”

Brian was skeptical at first but decided to provide his email address to receive the 1-Day Meal Plan. He started to use this and saw an instant improvement in his eating habits.

Along with getting the 1-Day Meal Plan, Brian also signed up to receive our free 24-minute fat burning workout.

With an improvement in his diet and a few days per week of exercise, Brian started to notice some weight loss success.

After using the free resources for around 3 weeks and successfully losing 20 lbs, Brian contacted Dr. Balduzzi and the FFP Team with some questions about the program. Here was his email to us below:

Brian: “That personal thing is what put me over the edge to do it. If I wouldn't ever have gotten that response back from him [Dr. Balduzzi], I might not have ever done it.”

Having received Dr. Balduzzi's response, Brian decided fully commit and start the FF30X 30-Day Program to finally get his weight off.

The Start Of Brian's Fit Father Experience

Brian initially expected to lose around 15 lbs in the first 30 days of being on the FF30X Program.

Starting at 332.8 lbs on Day 1, Brian lost weight throughout the course ending phase #1 at 312.2 lbs. A loss of over 20 lbs.

The encouraging results were enough for Brian to stick to the plan and move onto Phase #2.

His goal was to lose a total of 50 lbs over the first year and then a further 50 lbs in year two.

On phase #2, Brian enjoyed the change up in workouts and the continued support via the program and the private Facebook group ‘The Brotherhood'.

It was at this point, seeing him become ‘obsessive' about his workouts and eating plan, that Brian's wife knew he would stick to the program long term.

He continued through the first month of Phase #2, losing a further 20 lbs in the process and firing himself up further as he stepped into month 2 of Phase #2.

This month also proved hugely successful, with Brian reaching 282.6 lbs. A truly fantastic weight loss of 50 lbs at the end of 90 days on our FF30X Program.

Since finishing the full 90 days of the core program, Brian has continued to use the habits he learned, to shed a further 59 lbs and get into much better shape and health.

He has added Tabata training into his routines, as well as additional core and ab exercises.

Brian sticks to similar meals each day, using the perfect plates method that is contained in the FF30X program.

He no longer drinks soda, but makes sure to drink water throughout the day… every day!

Brian has now been completely free from the blood pressure medication he was taking since age 28, for the past 3 months.

His blood work is showing much healthier levels of triglycerides, cholesterol and blood sugar, as you can see from Brian's update on the right.

He has also noticed a change in his own demeanor and as well as comments about his weight loss, he is also receiving comments about how he looks happier too.

Brian is an outstanding member of the Fit Father Project Brotherhood and has dedicated himself to the program and the principles we teach.

We are incredibly proud of this man.

I hope Brian's story has inspired you like it has inspired us.

SUMMARY: 5 Lessons We Love From Brian's Journey

  • Lesson #1: It is so easy to gain weight if we're not careful. The pressures of work and raising a family make it very challenging to eat properly and exercise regularly – IF we don't have a structured system to help us do so.
  • Lesson #2: There are no shortcuts. Fad diets. Weight loss pills. Gimmicky DVD workouts do not work. You need a simple, proven, and comprehensive system that covers: eating, exercise, motivation, and accountability.
  • Lesson #3: Massive weight loss is very possible… and it happens in 1 pound increments. Brian did not set out to lose 100lbs. He started with the goal to lose his first 20… and then his next 20… and then his following 50.
  • Lesson #4: It's never too late to turn your health around. Brian lost his 109lbs at 43 years young. And it's very possible that his weight loss actually granted Brian another 20+ years of life that he would have lost had he continued down the path he was heading.
  • Lesson #5: Sometimes the best thing you can do is take a leap of faith. Had Brian not taken a chance and joined our Fit Father 30X Program, it's very likely that he'd still be over 300lbs today. Brian took action, stayed persistent, and was rewarded 100-fold for his efforts.

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply a case study of what Brian has achieved.

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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