How Mike Lost 30 Pounds in the 100-Day Fat Loss Challenge | Driven For Health

Mike Trank is a licensed clinical mental health counselor who helps people change their health and behavior every day. Getting it to work on his own body was a different challenge until he joined the Call to Rise 100-day fat loss challenge at 340 pounds. This episode is his 30-pound update and the method behind it.

Summary: Mike Trank, a licensed clinical mental health counselor, joined the Call to Rise 100-day fat loss challenge at roughly 340 pounds and lost 30 pounds. He focused on vegetable-forward smoothies and stopping meals at 80 percent full, without strict calorie tracking or mandatory gym sessions. Two other men in the same cohort reached the same milestone, giving the group a combined total of 90 pounds lost in 100 days.

Mike Trank came into the Call to Rise 100-day fat loss challenge at roughly 340 pounds. He returned to share his update: down 30 pounds and working toward his first big milestone of getting under 300. He is a licensed clinical mental health counselor with tools for behavior change at his fingertips. Getting those tools to work on his own body was a different challenge. The program gave him a structure simple enough to fit alongside a full schedule as a therapist and father of two young children.

Listen to Episode 43 to hear Mike walk through what changed.

Related Episodes

• Episode 53: Andy's full transformation story in the Call to Rise challenge.
• Episode 113: A follow-up episode featuring a Call to Rise client's body composition results.

Take the Next Step

Ready to start your own 100 days?

The Call to Rise is a 100-day fat loss challenge for men. The goal is 20-plus pounds in 100 days. You get weekly group calls, 1:1 time with Brian, and an individualized plan built around your actual schedule. Lose 20 or more pounds in the 100 days or Brian keeps working with you until you do. Start the application at thecalltorise.com.

Want a quick win first?

Download the free Lose 3 lbs in 3 Days guide. It shows you the first steps to take before committing to the full 100 days.

Frequently Asked Questions

How did Mike lose 30 pounds in the Call to Rise challenge?

Mike started at roughly 340 pounds and lost 30 pounds by making two consistent changes. He added vegetable-forward smoothies to replace snacking and stopped eating at 80 percent full at every meal. He moved more each week and attended the weekly group calls. He did not track every calorie and did not follow a strict gym schedule.

What is the MFP protocol in the Call to Rise program?

MFP stands for Movement, Food choice and Portion control. Movement means aiming for 10,000 steps per day, with gym attendance as an optional add-on. Food choice means building a plate with a quarter protein, a quarter starchy carbohydrate and the remaining space as vegetables. Portion control means eating three to four balanced meals per day and stopping at 80 percent full.

Can you lose weight in the Call to Rise program without going to the gym every day?

Yes. Mike and the other men in his cohort focused on daily step counts over mandatory gym attendance. The goal is to move more each week than the week before. Andy lost 30 pounds by maintaining a 10,000-step streak for 80 consecutive days, including weeks when he was traveling for work.

How does the 80 percent full rule work for fat loss?

Eating to 80 percent full means stopping a meal when you feel satisfied and not pushing past that point. This creates a calorie deficit without tracking numbers. It keeps you full long enough to reach your next planned meal without unplanned snacking. Mike says this single rule was his biggest lever in reaching his 30-pound result.

What does the accountability structure in Call to Rise look like?

The program includes a weekly group call every Wednesday night that members can join from any state. Before each call, members submit answers about their week. Between calls, Coach Brian uses the program app to follow up with members directly. When a member goes quiet, Brian sends a check-in message and asks for a progress update. Mike identifies this follow-up structure as the key difference from his past attempts at weight loss.

How do GLP-1 shots compare to the Call to Rise approach?

GLP-1 medications can reduce appetite and produce short-term weight loss. Mike tried one the prior year and experienced persistent stomach pain and disrupted focus during the day. When the nausea lifted, he found himself overeating aggressively to compensate. Brian's view is that the medications do not address the eating and movement habits that produced the weight gain. The Call to Rise builds those habits during the 100 days so the result holds after the program ends.

Can three men lose 90 pounds combined in 100 days with this program?

Three men in the same Call to Rise cohort each lost 30 pounds in 100 days, for a combined total of 90 pounds. Mike used smoothies and the 80 percent full rule. Lucas tracked his food and joined a running group. Andy maintained a daily step streak for 80 consecutive days. Each used a different approach within the same framework.

What does blood work have to do with a fat loss program?

Mike had blood work done during the program and found elevated A1C and glucose levels he had not seen before. The results gave him a sharper reason to stay consistent beyond the scale number. Brian also notes that every 10 pounds of weight lost removes 40 pounds of pressure from the knees, which adds another concrete measure of what fat loss does for the body beyond appearance.