From Skinny Fat to Thin Fit!

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I first “met” Debby K through a Facebook fitness group called WarriorZ. What is WarriorZ Facebook group? Long story short, it’s a closed group full of fitness and health enthusiasts, regular folks like me who like to keep in shape and lead a healthy lifestyle. The name WarriorZ is derived from Zuzana’s term of her “followers” and that was how we came together, as people who followed Zuzana.

Just to be clear, Debby isn’t Zuzana’s follower. She was invited into the group by one of the members. There was a lot of fitness advice, nutrition tips, etc., in the group, however Debby’s advice regarding fitness and nutrition separated herself from the typical things that I’ve read. So, I got interested to know more and started to work with Debby to help me tweak my training and diet, so I could optimize my  program for the results I wanted.

Her approach is pretty holistic and sustainable. As a whole foods advocate like myself, I like how Debby guides me to use REAL FOODS to support my goal and training without sacrificing my health. There’s no cookie cutter approach and everyone is different. One person’s approach won’t be the same as others. For example, I am fairly lean already and my goal is to gain more lean muscle mass without putting on fat at the same time. As we might have heard so often, there’s no way to gain muscles without putting on fat.

I am that typical skinny fat Asian chick!
I am that typical skinny fat Asian chick!

Prior to “meeting” Debby this is what I’ve always thought, but now she has enlightened me! I’d only been working with her for 5 weeks using Carb Nite® Solution protocol and I’d lost 0.5″ around my waist area plus I started to see some muscle definitions around my abs, back, and a little bit on my arms. My weight doesn’t change much, but my tight fitting pants have told me otherwise! I could snuggle into them more comfortably than before!

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November 7, 2013
November 7, 2013
Jan 9, 2013
Jan 9, 2013
Flexed back - Jan 9, 2013
Flexed back – Jan 9, 2013
Feb 18, 2013
Feb 18, 2013
Feb 18, 2013 - flexing
Feb 18, 2013 – flexing
May 22, 2013
May 22, 2013
May 22, 2013 - flexing
May 22, 2013 – flexing
July 30, 2013 progress
July 30, 2013 progress
July 30, 2013 - flexing
July 30, 2013 – flexing

I might not look like a dramatic change, but this picture below will tell you otherwise. The picture on the right was taken on June 23, 2013. I wore the exact same shorts, and notice how loose it is now compared to the time I was last year.

June 23, 2013
June 23, 2013

Not to mention that I’m liking my defined back!

In addition to nutritional coaching, Debby also helped me with programming my training. I used to do this super random workout that you can always find on the internet. You know, those random bodyweight workouts with lots of jumping and doing unnecessary moves and not teaching any fundamentals behind each move. She teaches me how to design a workout program that will suit my needs, and in order to do that I need to know what my goal is, which she helps me to define.  She also critiques my workout videos, which I occasionally send to her to assess my form, and then gives me cues so that next time I know how to do certain moves using the right muscles. And this is all done through internet coaching.

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The main thing is, you need to give as much detail to her as possible so she can personalize the diet and training to fit your needs, and you NEED to really follow her guidance as close as possible. Feel free to tell her about your lifestyle as well. The more she knows you the better she can guide you.

I haven’t met Debby in person, and I’ve only been communicating with her through emails, but I’ve learned so much regarding fitness and nutrition that I’ve never had before. I could tell she really knows her science regarding nutrition, why my body reacts a certain way, how certain hormones affect me, and much more!

Overall, Debby is a great coach that will help you reach your fitness goal, one step closer everyday. She’s very passionate about fitness and nutrition and knows her stuff inside out. I highly recommend her to coach you, especially if you are in Bay Area.

Updated November 2013
Here’s my latest progress so far. After 6 months of heavy Barbell Glute Bridge and Hip Thrust plus with Debby’s coaching my CNS, I could see differences on my booty! 🙂 It’still a long way to go but a slow progress is STILL a progress!
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Updated March 2014
As of December 2013, I’ve stopped doing CNS and started doing TKD (Targeted Ketogenic Diet aka carb cycling) to support my training and to get my body build more muscles.

In the beginning, it was quite a battle for me to determine how much starchy carbs I could have and when to have. With Debby’s guideline, tips and tricks, she educated me understanding how this carb cycling works. Pretty much I eat my starchy carb the night before my weight training and still stay ULC ketogenic during the first half of the day. If I don’t train the next day then I do the usual ULC ketogenic (high fat/low carb from veggies only). Protein stays consistent, 1gr/lb of my bodyweight.

Jan 17, 2014 progress
Jan 17, 2014 progress

To my surprise, my body seems to respond well with this more frequent but small starchy carb refeeds during the week as opposed to a big starchy carb feeds once a week.

I’d never imagine I could have these definitions on my back and I could finally see the fat on my lower belly starts melting away!

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2 months progress on TKD - looking good! Lower belly tightening up!
2 months progress on TKD – looking good! Lower belly tightening up!
March 2014- shoulders progress.
March 2014- shoulders progress.

Here’s 1.5 year in a picture.
A fat loss journey takes time. It’s not 1 week, 2 weeks or 1 month. It could take longer. A slow progress is still a progress. It’s a lifestyle change not a short crash diet program. I’d like to thank Debby for coaching me in both nutrition and training for the past 1.5 year and I’m looking forward to see how I’ll look like a year after now!

1.5 year in comparison
1.5 year in comparison

Updated May 2014:

“Slow turtle wins the race..” a phrase that Debby always tells me in this fitness and nutrition journey. And she’s right!

Just got another DEXA scan and I’ve gained 3lbs of muscles for the past 6 months.That’s 0.5lbs of muscle per month! In addition to that, I lost about 2.6% body fat (about 3lbs of fat).

April 2014
April 2014
April 2014 - Flexing
April 2014 – Flexing
Quarter view
Quarter view

My overall weight hasn’t changed but composition wise tells otherwise. Another proof that a scale can’t be trusted!

Debby definitely has helped me figuring out how my body responds to different macro ratios and has helped me making small changes over the course of the time.

Updated: July 8, 2014
Debby has helped me personalize my nutrition and training approach and I couldn’t be happier with what I am seeing. This is just the beginning.

Latest progress on my back
Latest progress on my back

Updated: October 2014
My latest progress photos.

October 2014
October 2014
October 2014 - Quarter view left
October 2014 – Quarter view left
October 2014 - Quarter view right
October 2014 – Quarter view right

Updated April 18, 2015
It’s been a while I haven’t updated this testimonial. So here we go.

Arms are getting more definition:
triceps_shoulders__Nov23.14

I had my very first KB competition in November 2014

One Arm Half Snatch

One Arm Jerk

Glutes and legs are shaping up (Dec 2014)
progress_dec2014_glutes_02

progress_dec2014_glutes_01

Starting January 2015, Debby has me on 5/3/1 Wendler to improve my squats and deadlifts.

Mid March 2015, I got hit by a really strong cold virus which forced me to deload for 2 weeks, and it was the best active rest I’ve ever had. I didn’t lose anything. In fact, I am liking how I look.
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Jos S.
Orange County, CA

4 thoughts on “From Skinny Fat to Thin Fit!”

  1. So far the most real, detailed and motivating workout effect. Dabby is right, body transition comes with consistence and time, which is counted by year. Thanks for sharing your story and you look gorgeous!

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