Before joining Ultimate Performance (U.P.), Dee had no idea how much her diet and lifestyle were impacting on her health and body composition. She suffered from anxiety, psoriasis (an inflammatory skin condition) and had endured 20 years of chronic insomnia. 

As a senior executive at a global company, she saw her diet as a barrier to productivity and felt that by starving herself, or eating on-the-go, she was being efficient.  

“I’d never seen food as fuel before. I’d seen it as this inconvenience that I had to do in between trying to do everything else.” 

During her 22-week transformation, Dee lost 11kg (24lbs) and managed to resolve several health complaints that years of medications and treatments had failed to address.  

Her psoriasis cleared up within weeks of starting and she now gets eight hours of quality sleep a night. She has also switched jobs after over 12 years with the same company, completed a photoshoot and ran a marathon.  

“I’m 37 and now have measurements smaller than I did when I left university. I’ve knocked over ten years off my age in terms of being physically and mentally fitter and stronger.” 

Client profile

Age: 30s

Transformation timeframe: 22 weeks

Body weight before: 60kg (132lbs)

Body weight after: 49kg (108lbs)

Body fat before: 34%

Body fat after: 12%

Dee’s transformation habits

Meal planning

Pre-transformation

• Never ate breakfast and rarely had lunch (apart from boozy weekend brunches).
• Ate dinner late at night and mostly takeaways.
• Only cooked at home once every few weeks.
• Saw eating as an inconvenience and thought skipping meals was being efficient.

During transformation

• Four balanced meals spaced evenly throughout the day.
• Scheduled mealtimes in her diary and had easy-to-prepare, go-to meals.
• Used digital food scales and tracked her diet using the U.P. app.
• Planned ahead and included a weekly dinner out in her meal plan.

Protein

Pre-transformation

• “What is protein…?”. Used to think that eating protein and lifting weights bulked you up.

During transformation

• Consumed 120g of protein per day.
• Her favourite protein-based meal was smoked salmon and poached eggs for breakfast (took less than three minutes to prepare at work).

Fruit and Vegetables

Pre-transformation

• Consumed a carbohydrate-rich diet, but very few fruit and vegetables.

During transformation

• Fruit and vegetables were a key part of every meal.

Water

Pre-transformation

• Very rarely drank water by itself.

During transformation

• Drank 3-4 litres of water throughout the day.

Caffeine

Pre-transformation

• Drank 12 cups of coffee or tea per day.

During transformation

• Drank 1-2 black coffees per day.

Alcohol

Pre-transformation

• Drank 14 large glasses of wine per week.

During transformation

• Consumed no alcohol during transformation.
• Post-transformation consumed 2-3 glasses of wine per week, but often goes a month without.

Training

Pre-transformation

• No resistance training.
• Sedentary lifestyle due to always feeling physically exhausted (caused by lack of sleep).

During transformation

• Did 3-4 resistance training workouts per week.
• Averaged at least 10,000 steps per day.
• Trained for and completed marathon at the end of her transformation.