The Performance Nutritionist’s Playbook: How Our Coach Keith Dropped 10kg in 2.5 Months
When you spend years battling it out on the rugby pitch, your body adapts to the rigorous demands of the sport, building the necessary armour to absorb heavy impact. But what happens to your nutrition and physique when you finally hang up your boots?
Recently, our very own Performance Dietitian here at ATHLETIC INC, Keith, stepped away from competitive rugby. He quickly realised his body no longer required the extra bulk it once needed on the pitch. Deciding it was time to lean down, Keith embarked on a dedicated journey that saw him drop 10kg in just two and a half months.
As our resident expert, Keith knows the science inside and out—but as many of you know, executing it in real life is a completely different ball game. Here is an exclusive look inside our Performance Dietitian's personal weight loss playbook, the hurdles he faced, and how you can apply his strategies to your own training.
The Strategy: A Sustainable Deficit There are no magic pills or secret shortcuts in high performance. Keith's core strategy was highly calculated but brilliantly simple: he engineered a small-to-moderate calorie deficit. His goal wasn't extreme restriction; it was to find that physiological sweet spot where the body burns stored energy without compromising your daily life or baseline performance.
Tackling the Challenges Even with a world-class game plan, you are going to face opposition. Here is how Keith tackled his two biggest hurdles:
The 'Hangry' Phase: You know the feeling—when you cut calories, hunger spikes and your mood can take a massive dive. To combat the inevitable foul moods and physical cravings, Keith didn't just tough it out. He shifted to eating smaller, more regular meals to keep his blood sugar stable. When the hunger pangs hit between meals, he relied on smart, low-calorie, healthy snacks to keep the engine ticking over while strictly maintaining his deficit.
The Mental Battle of the Scales: For any of you who have tried to lean down, you know weight loss is rarely a straight downward trajectory. Keith monitored his weight regularly, and the days when the scale fluctuated upwards took a real mental toll. The fix? A crucial mindset shift. He actively reminded himself that living life is just as important as losing weight. During happy occasions, Keith chose to prioritise enjoying good food and creating memories with loved ones over stressing about a temporary spike on the scale.
Whether you’re an ex-athlete adjusting to a new lifestyle, or you are embarking on a weight loss journey for personal, professional, or health-related reasons, you don't have to navigate it blindly.
Every body is different, and your nutrition strategy should reflect exactly that. Come and find Coach Keith right here at ATHLETIC INC. Together, we can help you build an individualised, tailored programme designed specifically for your goals, your sport, and your lifestyle.
Ready to start your journey? Click the button below to speak with Keith and the ATHLETIC INC team today.
YOUR PERSONALISED WEIGHT-LOSS & PERFORMANCE JOURNEY
Losing weight isn't a one-size-fits-all game. At ATHLETIC INC, we know that your body, your lifestyle, and your goals are entirely unique to you. We’re here to help you redefine your limits through the ultimate athlete’s trifecta: strength, recovery, and precision nutrition.
Whether you're stripping back for peak athletic performance or shedding weight to feel stronger and more agile in your daily life, we design a sustainable, bespoke nutrition roadmap built exactly for you. No cookie-cutter diets—just real, targeted results.
Ready to stop guessing and start transforming? Discover more about our Nutritional Services, or book a consultation to speak directly with Coach Keith today.
MEET THE AUTHOR
KEITH TAN
Performance Nutrition and Recovery Specialist & Performance Coach
SPECIALISATIONS
Performance Nutrition
Clinical Dietetics
Strength and Conditioning
Anthropometric Profiling / Body Composition Measurement
Weight Management