Architect and Father of Three Drops From 230 to 195 Pounds in 100 Days

Neil started his plan at a work conference, surrounded by finger food and drinks. Three months later he had dropped from 230 pounds to 195. Here is how an architect and father of three built a system that survives travel, kids, and a brand new company.

Neil started at 230 pounds in August. He weighed 195 by Halloween, three months later. He did it while running his own architecture firm, raising three young kids, and traveling for work.

Neil's Wake-Up Call: 230 Pounds and a 40-Pound Swing He Didn't Want to Repeat

Neil is an architect and a father of three kids, ages four to nine. He and his wife had been married 17 years. Earlier this year he left the architecture firm where he had worked for eight years and started his own company.

At 42, his doctor told him he needed to change. His family had faced health issues over the previous two years. Neil did not want a fad diet. He wanted something he could repeat for the rest of his life, so he would not have to make a 40-pound swing again at 50 or 60.

Starting at a Conference: Finger Food, Drinks, and a Brutal Calorie Reality Check

Neil and Brian started working together on August 1. Neil's first three days were at a conference in Memphis, full of finger food and drinks with no vegetables in sight.

Neil added up his calories for the first time in his life. He was stunned by the total. The next day, Brian gave him simple guidelines for the conference. The guidelines covered what counted as a finger food and how to plan for a night out with drinks. Neil walked 12,000 steps around Memphis that day. He stayed out until 2:30 in the morning on day two. He still landed within 100 calories of his target.

From 230 to 195 in Three Months

Neil weighed 230 pounds on August 1. He weighed 195 by Halloween, three months later. Before he started, he could not keep up with his kids on a family trip to Disney World. He had to buy bigger clothes for the trip and felt exhausted carrying gear around the park all day.

Rebuilding Fitness One Walk at a Time

Brian started Neil with simple movement: walk, stretch, walk, stretch. No pressure, only consistency. Neil trains early, often at 5 a.m. Some days he trains late instead, after his kids are in bed.

Brian also simplified his strength training. Instead of a long list of exercises on a crowded gym floor, Neil sticks to two machines. He adds two more if he has time. Walking stays his fallback on the days a full workout will not fit.

Simplifying Nutrition Instead of Chasing Another Fad Diet

Neil and his wife had tried Whole30 and other structured diets over the years. Prep time was always the hard part.

Brian's approach cut the guesswork. Neil learned to count calories for the first time and became aware of what was on his plate. He eats mostly the same foods on repeat, so he already knows the numbers before he sits down to eat.

Backpacking With His Son and a 32-Mile Bike Ride

Three months in, Neil rode 32 miles on a road bike outside. He wanted to see how it felt. He hiked a multi-day trip in the Appalachian mountains with friends who used to leave him behind. He also took his oldest son on his first backpacking trip in the Smoky Mountains, carrying all the food and water himself.

None of those were goals when Neil started. He set out to lose weight and feel better for his kids. The rest came from feeling stronger as the months went on.

How Getting Healthy Changed Neil's Business

Neil says the process gave him more focus and more energy to grow his new company. He calls training his healthiest form of stress relief, in place of the drinking and eating he used to lean on after a hard day. He built enough capacity to bring on help and keep growing the business without burning out.

Neil's Advice: Don't Be Afraid to Begin

Neil says starting was the hardest part. Once he began, the process built its own momentum. His advice to anyone in his old position: stop waiting to feel ready and start now.

Listen to Episode 58 for the full conversation between Brian and Neil.

Common Questions From This Episode

How much weight did Neil lose and how long did it take?

Neil went from 230 pounds to 195 pounds in about three months, from August 1 to Halloween.

What made Neil decide to change his health?

He was 42 and his doctor told him he needed to change. His family had faced health issues over the previous two years, and he did not want to repeat a 40-pound weight swing again at 50 or 60.

How did Neil start his plan while at a work conference?

His first three days working with Brian were at a conference in Memphis full of finger food and drinks. He tracked his calories for the first time, walked 12,000 steps, and landed within 100 calories of his target by day two.

What does Neil's workout routine look like?

He trains early, often at 5 a.m. Some days he trains late instead, if that fits better. His strength training stays simple: two machines, then two more if he has time. Walking is his fallback on busy days.

How did Neil change his eating without a strict diet plan?

He learned to count calories for the first time and became aware of what was on his plate. He eats mostly the same foods on repeat, so he already knows the numbers.

What has Neil been able to do physically that he could not do before?

He rode 32 miles on a road bike, hiked a multi-day trip in the Appalachian mountains, and took his oldest son on a backpacking trip in the Smoky Mountains. He carried all the gear himself.

How did losing weight affect Neil's business?

He says it gave him more focus and energy to grow his new architecture company. He calls training his healthiest form of stress relief, in place of drinking and eating after a hard day.

What is Neil's advice for someone in his old position?

Do not be afraid to begin. Neil says starting was the hardest part, and the process built its own momentum once he did.

Read more of Brian and Neil's conversation on the Driven For Health blog.