The Simple Diet and Exercise This Man Used to Lose 60 Pounds

Paolo Carpaneto has always been the type of person interested in getting fit, but didn’t know where to start. Like many others in his position, he didn’t come from a weightlifting or gym-training background and only played sports briefly in his youth.

“I always wanted to start any activity to get in shape, but I didn’t take it seriously,” Carpaneto said. “I didn’t have the support I needed to continue and make progress on my goals.”

But in 2020, when his weight began to skyrocket and his daily activities began to be hampered, Carpaneto knew he needed to take action and take action now.


“At the time I weighed 227 pounds. Climbing stairs, tying my shoes and finding clothes were all problems,” he said. “I think this was my ‘low point,’ and I said to myself, it’s now or never.”

Many people have experienced the kind of low point Carpaneto describes, and it can be even more difficult if you don’t have someone on your side to motivate you to get your life back on track. This is what ultimately prompted his decision to contact Ultimate Performance Singapore.

“One day my boss described the UP Fitness method and suggested I try it,” he said. “I remember during the conversation he mentioned, ‘Hey, they have a little 14-session package, you can try.’ These 14 sessions turn into 2 years.”

Joining a new training program isn’t always easy and can be daunting for many people who aren’t in great shape. For Carpaneto, this was also certainly the case. He goes on to describe the shape he was in before he started his training plan.

“I think the correct definition is ‘unbalanced,'” he said. “Physically, because there was no diet or any planned activities, I ate what was ready and when possible, and mentally, because I was focused only on what was easy for me without challenging myself in new activities or goals.”

It’s important to recognize that everyone feels a bit overwhelmed when starting a new training plan, but the key is to stick with it. With the help of his trainer, Owen, Carpaneto was able to stay consistent in the gym and quickly gain strength.

“I usually have three sessions with Owen each week and one or two running or jogging alone,” he said. “I also had several weight programs. The first was learning the basic movement, then I had the 5×5 program and then the high repetition program. We gave them funny names like Arnold Mode and TROY, but they are all total body exercises.”

While Carpaneto was successful in his new strength-training routines, he also needed to get his diet on track. This is often the step that people neglect when starting a new training plan. As they say, six packs are made in the kitchen, not the gym.

Before her transition, she typically started her day with black coffee and ended it with high-calorie, high-carbohydrate foods for lunch and dinner. This was something his trainer knew Carpaneto needed to stop immediately.

“It wasn’t easy. Owen put a lot of effort into teaching me how to track food, calories and macros,” Carpaneto said. “He started from the basics. He gave me four meals a day and suggested a basic menu with many options. He also sent me many podcasts and articles explaining the importance of nutrition and being consistent to see results.”

paolo carpaneto


Having someone like Owen during a weight loss transformation is vitally important to achieving the desired results. Fitness trainers are often experts on all things nutrition and weight loss, so their advice should be trusted.

During his transformation, his diet included the following:


3 large eggs and coffee


Chicken breast, broccoli or cauliflower or any vegetable up to 150 grams


White fish/salmon or Chicken breast with vegetables.


Protein shakes

This strict diet combined with several days of full-body exercises and cardio per week helped Carpaneto lose unwanted fat and gain muscle in his absence. In total, she lost just under 64 pounds and reduced her body fat percentage from 31 to 15.5 percent.

paolo carpaneto


However, not all the changes you have experienced are purely physical. Carpaneto said his weight loss transformation has helped him feel more confident and energized, even giving him what he describes as a “Navy Seal mindset.” His new life has also fueled his love for a long-lost sport: running.

“Before the transition, I couldn’t run more than 100 meters anymore,” he said. “This was something that got me down. Now, I can do a 5K in a reasonable amount of time. I ran in a meet here in Singapore, and I did my 5K in just over 30 minutes. Not bad for a 40+ year-old at his first meet “.

Despite all the progress Carpaneto has made during his weight loss transformation, he has yet to achieve his goals.

“I’m not done yet,” he said. “At the moment, I have a session every week with Owen, and we are working on building more muscle in a long-term project. This will challenge me more to stay consistent and try to put what I have learned so far into practice.”

This interview has been edited for clarity.

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