Studio
presents :
Alan's story
From Plateau to A Body Recomposition
Word from the Coach (Gabriel) : Alan wasn’t entirely sure about his goal in the beginning. He knew he wanted to lose weight, get back into training, and eliminate his knee discomfort, but when it came to training and nutrition, he wasn’t sure which approach to take.
We focused on learning the fundamentals of hypertrophy (for muscle gain) and functional training (primarily for his knee), as well as muscle activation and isolation. Initially coming to the studio once a week, Alan quickly progressed to training three times per week on his own, applying all the techniques we had worked on.
For nutrition, we developed a plan that suited him. We started with a caloric deficit and incorporated intermittent fasting to help him feel more energetic during work periods.
The results have been both rapid and impressive to witness. It’s a pleasure to work with someone as motivated, dedicated, and willing to apply the changes we discussed as Alan. His progress is entirely his own, and he fully deserves it.
What’s your name? Who are you?
My name is Alan, I’m 25 years old, and I’m a student.
My name is Alan, I’m 25 years old, and I’m a student.
Can you tell me a bit about yourself and your story?
I started weight training and running about 2–3 years ago and got more serious with it a little over a year ago. After a knee injury and then surgery, I had to take a break for a few months. When I got back into it, I quickly felt like I was stagnating in my progress.
I started weight training and running about 2–3 years ago and got more serious with it a little over a year ago. After a knee injury and then surgery, I had to take a break for a few months. When I got back into it, I quickly felt like I was stagnating in my progress.
What was your physical condition like before training at Studio Fit U?
I had a decent muscle base, but my body fat percentage was quite high. I also struggled to get back into running and had difficulty with certain weightlifting exercises.
I had a decent muscle base, but my body fat percentage was quite high. I also struggled to get back into running and had difficulty with certain weightlifting exercises.
What challenges or obstacles did you face before starting your journey with us?
Beyond the injury, I had issues with inconsistent sleep and recovery, fluctuations in workout intensity, and, more broadly, difficulties staying on track. I wasn’t entirely sure what I was doing, and my progress felt inconsistent—I didn’t really have control over how my body was changing. Sometimes it was going in a direction I liked, and other times it wasn’t.
Why did you choose us in the first place?
I had been thinking about getting a coach for a while, and I figured my stay in Montreal was the perfect opportunity to take the plunge. I did some research online, and the reviews made me want to book an appointment with Sami to check out Studio Fit U. What really stood out to me was the holistic approach—not just training, but also support with stress, nutrition, sleep, etc.
I had been thinking about getting a coach for a while, and I figured my stay in Montreal was the perfect opportunity to take the plunge. I did some research online, and the reviews made me want to book an appointment with Sami to check out Studio Fit U. What really stood out to me was the holistic approach—not just training, but also support with stress, nutrition, sleep, etc.
What were your initial goals? (Fat loss, muscle gain, rehab, strength, etc.)
At first, I thought I’d focus on muscle gain and rehab, but I ended up starting with body recomposition instead. Gabriel helped me target some of my weaker muscle groups (especially my back) to support my efforts, both in the gym and in everyday life.
At first, I thought I’d focus on muscle gain and rehab, but I ended up starting with body recomposition instead. Gabriel helped me target some of my weaker muscle groups (especially my back) to support my efforts, both in the gym and in everyday life.
Tell me about your journey so far. What have you enjoyed most about the process?
Having detailed follow-ups with someone who knows me well and emphasizes proper exercise execution. More broadly, I love the balance between a supportive and demanding environment. The structure has really helped me stay consistent—Monday sessions, weekly weigh-ins, planning my own workouts, the workshops… all of these have helped me stay on track.
Having detailed follow-ups with someone who knows me well and emphasizes proper exercise execution. More broadly, I love the balance between a supportive and demanding environment. The structure has really helped me stay consistent—Monday sessions, weekly weigh-ins, planning my own workouts, the workshops… all of these have helped me stay on track.
How is your relationship with your coach? What role has he played in your transformation?
Gabriel is an amazing coach. Our sessions are always in a great atmosphere, and he pushes me to reach intensity levels I never would’ve hit on my own. On top of that, I can ask him questions outside of our Monday sessions—about my personal workouts, nutrition and fasting, discipline, etc. He helps me build a real program that targets my weaknesses and allows me to progress. Having that external perspective on my progress makes a huge difference.
What results have you achieved so far? (Physical progress) How long did it take?
Between early January and mid-March, I lost about 23 lbs (around 10 kg), and my body fat percentage dropped by roughly 6 points (from almost 23% to under 17%). Right now, I’m maintaining my weight, but my body fat percentage is still gradually decreasing.
Between early January and mid-March, I lost about 23 lbs (around 10 kg), and my body fat percentage dropped by roughly 6 points (from almost 23% to under 17%). Right now, I’m maintaining my weight, but my body fat percentage is still gradually decreasing.
Beyond training, what other aspects of your life have changed? (Mental progress)
I’ve always enjoyed working out, but now I feel like it’s becoming a true passion, and it fits much more naturally into my routine. I enjoy knowing what I’m eating, optimizing my recovery, and pushing myself in my workouts more than ever. More than just learning discipline, I’ve learned to love what I do, to set clear goals, and to have concrete ways to measure my progress.
What do you think of the team and the facilities?
The facilities are great—they allow you to focus on technique and really master the exercises. The gym is always clean, and the team is super friendly. The atmosphere is always really positive.
The facilities are great—they allow you to focus on technique and really master the exercises. The gym is always clean, and the team is super friendly. The atmosphere is always really positive.
Would you recommend us to someone? If so, why?
Absolutely. The coaches have diverse backgrounds, so I’m confident that anyone can find the right fit and get the support they need for their specific goals—whether that’s muscle gain, fat loss, rehab, or nutrition. What I appreciate the most is that the ultimate goal here is to make us autonomous.
Absolutely. The coaches have diverse backgrounds, so I’m confident that anyone can find the right fit and get the support they need for their specific goals—whether that’s muscle gain, fat loss, rehab, or nutrition. What I appreciate the most is that the ultimate goal here is to make us autonomous.
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- Monday : 6am to 9pm
- Tuesday : 6am to 9pm
- Wednesday : 6am to 9pm
- Thursday : 6am to 9pm
- Friday : 6am to 9pm
- Saturday : 9am to 2pm
- Sunday : Closed
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