How Restaurant Owner Justin lost 38% of his body fat in 7 weeks

Sep 25

Written By Lachlan Rowston

The 7 week protocol that turned this
time-poor founder into Super Dad.

With some clients the universe has a special way of connecting you.

It was a cold winter morning on the eve of the second 2021 lockdown and the Sydney CBD was a ghost town.

A disaster for my business and also for Justin’s first restaurant (he now has 16).

I’d been getting breakfast most mornings for about a month at his shop when we finally went beyond the usual pleasantries.

I began to learn Justin was currently suffering from some lacklustre results in the gym accompanied resulting in crippling back pain.

16 hour days on his feet, a young family and 5 hours sleep a night was par for the course for the 41 year old.

Over the next 3 years we built Justin from what he would call “skinny fat” with constant back issues to now a built, lean and pain free “super dad”.

After a long strength and muscle building phase, where he reached a life time goal of being 80kg he decided to do a fat loss phase and got some rapid results.

Here’s how he did it:

1. The Training Program

a. The Training Goal

Primary focus: Get below 12% body fat in 8 weeks
Secondary focus: keep as much muscle mass as possible

b. The Weekly Routine

Monday – Upper Body
Tuesday - Lower Body
Wednesday – Rest
Thursday – Upper Body
Friday - Lower Body
Saturday (optional) - Light activity (high step count)
Sunday - Rest

c. Upper body day example session

d. Lower body example session

Justin working through an upper body day

2. The Diet - Rapid Fat Loss

a. The Goal & Challenges

Primary focus: reduce body fat quickly and keep muscle mass high

Challenges: Managing over 1000 staff, young family, working 6 days a week

b. How We Structured It

Overview: Justin is around food all day which can create temptation in his routine. He also operates off less sleep than we’d like which can make dieting challenging as you’re more hungry when tired.

After spending the last 3 years with us being told to eat, eat, eat to gain muscle it was a big change to now have to restrict himself
Justin normally trains at 5:30am

c. Typical Daily Structure

Daily Totals

Calories (cal): 2,020 cal
Protein (P): 198g
Carbohydrates (C): 176g
Fat (F): 50g

Meal 1

Protein shake, 30g scoop
2 bananas
Espresso
350 cal | 32P / 52C / 2F

Meal 2 (post workout)

4 eggs (whole)
2 slices wholegrain toast
440 cal | 30P / 32C / 22F

Meal 3

150g grilled chicken breast
Salad + dressing (light olive oil etc.)
400 cal | 51P / 10C / 13F

Meal 4 (mid-arvo snack)

Protein shake, 30g scoop
Medium apple/orange
230 cal | 31P / 22C / 2F

Meal 5

200g lean beef/chicken/fish
1 cup rice (cooked, ~150g)
Steamed vegetables
600 cal | 54P / 60C / 11F

“Biggest piece of advice from me is discipline. I kept it up on weekends too - if you’re going to do the shred, then commit to it or don’t do it at all. May as well try for the best results you can!”

3. The Lifestyle Shifts

Key changes to Justin’s lifestyle:

Mindset: breaking old habits are hard. Justin knew being diligent on weekends where most diets often fail was going to take full commitment.

“I think the other thing to note, is that I’m 44 and had never dieted before in my entire life! So this was a real challenge to be conscious of what I’m eating.”

4. The Results

Bodyfat %: 16.7 > 10.3 (dropped 6.4%)
Fat loss (kg): -5.6kg
Muscle mass increase (kg): maintained

“It’s not just physical—it’s a mindset shift that makes every tough day worth it.”

Below is data captured from Week 1-7 on the InBody Scanner

(we use this device for all our clients to accurately track their body composition over time)

Justin’s Closing Thoughts

”The best part of Lockeroom is the people.
The coaches are all experts in their field, offering their complete attention, providing carefully considered guidance.
They aren’t pushy like other gym coaches, they are all humble, respectful, caring and have great chat.
It really improves your whole wellbeing. Could not recommend it more highly!”

Justin’s results aren’t rare. They’re repeatable.

At Lockeroom, we use data, world-class coaching and personal accountability to help executives and founders take control of their health—without sacrificing their career or lifestyle.

Looking for your own transformation?

Speak with our team today to learn more:

🔗 Book a consultation at Lockeroom today.

Lachlan Rowston