The Two-Number Rule That Took One Guy From 230 to 220 Pounds

Coach Brian runs a live roundtable for the men in his Call To Rise program.

He breaks fat loss down to two numbers. Eat 1800 calories or less. Hit 10000 steps or more.

Do either one consistently and you almost always lose weight.

230 to 220 In Three Weeks

One member found Brian through the podcast and reached out to him on Instagram.

He started at 230 pounds. Three to four weeks later he hit 220.

He celebrated with a third of a thin crust pizza and a scoop of Little Man ice cream from Denver on Mother's Day.

How The Group Handles A Big Meal

Pizza brings carbs, fatty meat and fatty cheese together fast.

One guy in the group takes a walk right after a heavy meal to burn some of it off.

Another skips carbs for the next 18 hours. He sticks to protein and vegetables until the scale balances back out.

Chris handled it a different way. He delayed his first meal the next morning and ate less that day to average things out.

Track It With Simple Habits

The group tracks progress with an app called Coach Catalyst.

Brian picked it for the community, the communication and the simple daily habit tracking.

What This Means For You

You do not need a complicated plan.

Pick one number: 1800 calories or less, or 10000 steps or more.

When you overeat, walk it off or balance it out the next day. Then get back to your two numbers.

Common Questions From This Episode

What are the two numbers Brian uses for fat loss?

Eat 1800 calories or less, or hit 10000 steps or more. Either one consistently leads to weight loss.

How much weight did one member lose and how fast?

He went from 230 to 220 pounds in three to four weeks.

What app does the group use to track habits?

They use an app called Coach Catalyst.

What do the men do after a big meal like pizza?

Some take a walk to burn it off. Others skip carbs for 18 hours and eat protein and vegetables instead.

How did Chris balance out a big meal?

He delayed his first meal the next morning and ate less that day.

The Call To Rise is a 100-day fat loss challenge for driven men ready to take their body back. It combines strength training, personalized nutrition, and real accountability. Most men drop 20 to 30 pounds and rebuild the confidence that comes with it.

This program also works if you are dealing with high blood pressure, high cholesterol, or Type 2 diabetes. Many men see those numbers move in the right direction alongside their weight loss.

Inside the program you also join a Brotherhood of men doing the same work. You build a body you're proud of and start leading like the man you already are at work.

This is your wake-up call to rise. Learn more and apply at www.thecalltorise.com.