How Kevin Chorniak Transformed His Body After 50: Losing 22 Pounds and Getting Stronger with Age

At 53 years old, Kevin Chorniak thought that gaining weight and feeling sluggish was just part of getting older. Having spent his youth playing sports, his activity level dropped over the years, and with it, his weight began to rise. A demanding career as COO at BTC Capital Management, combined with a diet that wasn’t ideal, led to frustration and a struggle with his body. However, a combination of smart training, nutritious eating, and finding the right guidance helped Kevin lose 22 pounds and transform his body.

In his own words, Kevin shares how he made a dramatic change, both physically and mentally, and how he stays motivated to keep moving forward.

The Turning Point: Realizing It Was Time for a Change

After several years of seeing his health decline—due to hip and back issues, plus increased blood pressure and cholesterol—Kevin was ready for a change. By December 2022, he had enough. “I decided to put my health first,” he recalls.

It was then that he discovered a Movement Vault mobility routine. He committed to 15 minutes of stretching and mobility exercises five to six days a week. Within just two to three months, the change was profound. His back pain, which had required steroid injections for over a year, was finally manageable without medication. “I’m convinced had I been doing this when I was younger, I would have avoided 75% of the injuries I’ve had from working out,” Kevin says.

Boosting His Health with Turmeric and Adjusting His Diet

By spring/summer 2023, Kevin’s body was feeling better. To support his healing, he started taking 1,500 mg of turmeric daily, in addition to his regular vitamin regimen. “Within a few weeks, my body stopped hurting as much, and I was feeling pretty good overall,” Kevin shares.

Next, he made major changes to his diet, focusing more on fresh, whole foods, cutting back on processed foods, sugar, and sweets. “I dropped about 10-12 pounds over the course of a few months,” Kevin says. But his progress plateaued, leaving him uncertain about how to move forward.

Finding the Right Trainer: A Turning Point in His Journey

Though he had seen some success on his own, Kevin knew he needed professional guidance to continue his transformation. “For the last couple of years, I’d been searching for the right person to help me fine-tune my nutrition and workouts,” he says. After discovering an article about Max Muscle at 50 and the trainer, Bryan Krahn, Kevin reached out and hired him within two weeks.

Since April 2024, Kevin’s workouts have been guided by Bryan. Within just a week of working together, Kevin noticed significant changes. “I was pleasantly surprised at how quickly I was feeling different,” he says. The motivation from seeing rapid progress helped Kevin stay on track.

Kevin’s Daily Routine: How He Stays Consistent

Kevin’s routine starts early. By 4:15 to 4:30 AM, he’s up, having coffee and a banana before getting into 15-20 minutes of mobility exercises. By 5:45 AM, he’s in the gym for his workout, which lasts 50 to 80 minutes, depending on the day’s focus.

Kevin’s current workout schedule includes four days of weightlifting and two days of cardio, which he alternates between HIIT workouts and Zone 2 cardio. His goal is to ensure he hits 7,000 steps a day, often walking more than that.

“The last four months have been an incredible transformation,” Kevin shares. Since starting with Bryan, he’s dropped from 166 pounds to 144 pounds. The focus now is transitioning from fat loss to muscle building, with plans to bulk up while maintaining his new physique.

Nutrition: How Kevin Is Eating for Health and Strength

Kevin’s diet has also shifted dramatically. Previously, his meals were high in carbs and fats with insufficient protein. Now, he prioritizes fruits, vegetables, and lean proteins. Some of his favorite meals include:

• Non-fat Greek yogurt with muesli, chia seeds, flaxseed, and fresh berries

• Egg whites, spinach, and bell peppers

• Protein shakes for a quick boost

To help with meal planning, Kevin also orders pre-made meals for three to four dinners a week. “It’s easy to know exactly how many calories and macros I’m getting,” he says, which helps keep him on track with his goals.

Three Key Strategies That Helped Kevin Transform His Fitness

Kevin’s success can be attributed to a few critical strategies that made all the difference:

1. Consistency Over Perfection

“The key is consistency, not perfection,” Kevin stresses. While he strives to hit his targets daily, he recognizes that life happens. If he misses a goal or two, he doesn’t beat himself up. Instead, he starts fresh the next day. “Tomorrow is a new day to get back on track,” he says.

2. Patience and Persistence

Kevin admits that he’s not the most patient person, but he’s learned to embrace the long-term process. “It’s a marathon, not a sprint,” he says. Even during tough periods where progress feels slow or injuries pop up, he reminds himself to stay focused and trust the process. “If I stay on course, it works,” he notes.

3. Tracking Progress

For Kevin, tracking his progress has been crucial. Whether it’s tracking meals, workouts, weight, or body measurements, he keeps detailed records. This has helped him make informed decisions and adjust his routine when necessary. “Logging everything makes a huge difference,” he says.

The Results: A Healthier, More Energized Kevin

Since committing to a program that worked for his unique needs, Kevin has seen incredible results. He feels great, with more energy, and his confidence has skyrocketed. He credits his transformation to patience, consistency, and finding the right guidance.

What’s Next for Kevin Chorniak?

With his weight loss and fitness goals well on their way, Kevin is now focusing on bulking up and building more muscle. “I’m looking forward to seeing what the next few months will bring,” he says, with an eye on maintaining the progress he’s made.

And for anyone thinking they might be too old to change, Kevin’s journey proves that it’s never too late to take charge of your health.

FAQ: You Might Also Want to Know

Q: What was Kevin’s workout routine like before his transformation? A: Before working with Bryan Krahn, Kevin relied on inconsistent workouts. Once he started training with Bryan, he shifted to four days of weightlifting and two days of cardio each week.

Q: How did Kevin manage his diet changes? A: Kevin focused on cutting processed foods and increasing his intake of fruits, vegetables, and lean proteins. He also made meal planning easier by ordering pre-made meals.

Q: How long did it take Kevin to see results? A: Kevin started seeing changes within just two weeks of working with his trainer. In three months, he dropped 10-12 pounds and added muscle.