Revolutionizing Fitness: Cutting Body Fat by Doubling Carbs and Full-Body Workouts

In his early thirties, Jared Wakeford, a London-based software developer, faced a frustrating plateau in his fitness journey. Consumed by the belief that his lean frame meant he needed to bulk up, he relentlessly consumed over 250 grams of tasteless chicken-breast protein daily, only to find himself gaining fat rather than the desired muscle.

Stuck in a perpetual 'bulking' phase—a common pitfall among fitness enthusiasts—Wakeford's attempts to transform his physique left him in a cycle of eating without significant progress. 'For the longest time, I struggled to make a positive change in my body composition and was unsure about my approach,' he explained. 'Convinced I was too skinny, I believed that eating excessively was my only solution.'

Realizing that his reliance on influencer-driven fitness advice wasn't yielding results, Wakeford sought the expertise of a personal trainer and a registered dietitian by early 2025. His strategy shifted to focus on losing fat while maintaining a timeline that suited his lifestyle.

Within ten months, he successfully halved his body fat—from 20% to a lean 10%—using a smart scale for tracking progress, though not as accurate as more advanced methods like DEXA scans. This transformation positively impacted his self-esteem, enabling him to confidently deliver a crucial work presentation after years of public speaking anxiety.

Shifting Focus: The Impact of Full-Body Workouts

Wakeford unveiled that minor shifts, such as logging his dietary intake and physical activities while leveraging comprehensive workout sessions combined with increased carb consumption, were key to achieving his fitness objectives. It all boiled down to consistent efforts and a serious commitment to personal accountability.

Before making these changes, Wakeford frequented the gym for hours on end without fruitful results. His regimen centered mainly on isolated upper body exercises, often neglecting leg development as he deemed it less critical.

Transforming his routine, he began hitting the gym five times a week for approximately an hour per session, targeting a daily goal of 10,000 steps. His sessions shifted to a full-body focus, incorporating efficient techniques such as supersets, where two exercises are performed consecutively without rest, maximizing time and effort.

According to Wakeford's trainer, Adam Enaz, full-body workouts are especially beneficial for individuals pressed for time, as they maintain energy levels for each exercise, enable higher volume training, and thereby, facilitate both muscle gains and higher caloric expenditure.

To cap his workouts, Wakeford often incorporates AMRAPs—short for 'as many reps or rounds as possible.' Embracing this high-intensity strategy, he challenges himself with rigorous minutes of exercises like presses or chin-ups to leave the gym feeling accomplished.

Rethinking Diet: Embracing Carbs Over Routine Meals

Initially adhering to a monotonous diet of chicken breast and broccoli based on misguided fitness advice that discouraged carb intake, Wakeford soon encountered setbacks such as low energy and digestive troubles, coupled with a lack of gym progress.

Additionally, his dietary habits were unchecked, leading to excessive consumption of 'empty' carbs and calories from casual coffee outings. 'I often carelessly indulged in coffee and a pastry without considering the impact,' he noted.

With his trainer's guidance, Wakeford adopted a more rounded dietary plan, significantly reducing protein intake to about 130 grams daily—aligning with the recommendation of 0.7 grams per pound of body weight—to allow for more carbohydrate sources. These include nutrient-dense foods like fruits, whole grains, and vegetables, which provide long-lasting energy and fullness thanks to their fiber content.

This revised diet plan allows for occasional indulgences like pastries—now savored rather than mindlessly consumed—reflecting a sustainable approach where moderation accommodates social occasions and travel like his recent adventures in Japan.

'I'd initially felt compelled to endure self-imposed dietary restrictions, believing it essential for success,' Wakeford recounted. 'Understanding that success doesn't equate to self-punishment has been pivotal—it's about finding balance and enjoying the journey.'