Tom's headline goal is body composition and getting pain-free — and the results are excellent. He's down 76 lbs (318 → 242), cut body fat from 44% to 35%, and his strength and jump power have climbed substantially. Movement quality and mobility have both improved session to session. The main thing we keep building: right-side leg strength & control around his old right-knee surgery.
–76 lb
Bodyweight (318→242)
–9%
Body fat (44→35%)
+39%
Jump height (CMJ)
+130%
Quad strength
Athlete Profile & History
Goals — Short Term
Under 300 lb by October → (Jul update) 230 lb by end of August, maintain sub-30% body fat, keep building muscle, pain-free knee.
Goals — Long Term
220 lb target, play with his son & stay energetic, cardiovascular health & longevity, optimize body composition.
Training
Started ~3 months before baseline. 3×/week with Tatum (trainer), 2×/week cardio (~40 min bike), 1×/week body work. Prior 2-year break from exercise.
Nutrition & Recovery
Under 2,000 cal, protein/fiber-heavy, adding carbs. Lost 100 lb during COVID then regained. ~7 hrs quality sleep. Weekly body work with Rachel + pool/sauna recovery.
Medical History — Relevant to the Data
Right knee: torn meniscus ~7 yrs ago (half-marathon), surgical clean-out; current weight-related discomfort — explains the right-leg strength/control deficit below.Lumbar: ruptured disc ~8 yrs ago (L pinky-toe numbness). Right shoulder: rotator-cuff tendinopathy (asymptomatic now). Weight gain originally triggered by a house move + new child.
Body Composition & Cardiovascular — The Primary Goal
Bodyweight (lb)
Down 76 lb across the three evaluations
Body Fat (%)
44% → 35%
Resting Heart Rate (bpm)
Cardiovascular fitness marker — trending into a healthier range
Strength Profile — Latest Session (Jul 2026)
Knee Extension (Quad)
Knee Flexion (Hamstring)
Hip Adduction (Groin)
Hip Abduction
Hip Flexion
Hip Extension
Shoulder External Rot.
Shoulder Internal Rot.
Peak isometric force (N), VALD DynaMo · L = left (dominant), R = right (surgical-knee side).
Quad Strength Gain
+130% L
Since June baseline (+153% right). Big lower-body strength build.
Hamstring Gain
+48%
Posterior chain improving; still quad-dominant — a continued focus.
Right-Leg Deficit
Knee ext
Right quad ~28% below left — consistent with his right-knee history. The priority to close.
Power, Mobility & Movement Quality
CMJ Jump Height
+39%
4.8″ → 6.3″. Peak power up ~+42%.
Rebound Contact Time
–37%
900 → 566 ms — much springier off the ground.
Shoulder IR Mobility
48→90°
Right internal rotation restored to full, symmetrical range.
Movement-Screen Observations (Rachel)
Squat: good core control & displacement; left patella outward rotation, bilateral midfoot pronation (glute-med weakness); pelvic shift to the left in wide stance — right glute activation a priority.
Lunge / Step-Up: right knee loads into slight valgus and left shows lateral patella deviation & balance difficulty; left foot over-pronation/supination on step-ups.
Hip Hinge & Push/Pull: clear improvement — strong hinge mechanics (minor sacrum lift-off from core), push/pull rated flawless by the latest session.
Single-leg balance / Copenhagen: improving; left side still the weaker balance side. Mobility (flexion reaching toes, shoulder ROM) improved across sessions.
Recommendations & Next Steps (Rachel)
1 · Movement Foundations & Strength Balance
Prioritize core stability, glute activation (especially right), and posterior-chain endurance.
Address hip mobility & symmetry — corrective focus on hip IR (left), ER (right), and lunge mechanics.
Unilateral strength work to correct adduction/abduction imbalances; shoulder strengthening to balance ER/IR.
2 · Cardiometabolic Health & Weight Loss
Progressive biking intervals + pool-based conditioning for aerobic development.
Begin creatine monohydrate (5 g/day); increase lean protein incl. morning shakes.
Reinforce habit consistency over rigid diets — sustainable weight loss will reduce knee strain & improve mobility.
4 · Recovery & Pain Management
Continue weekly body work; expand hip & ankle mobility routines.
Adjust exercise selection to keep knee pain below threshold while reinforcing proper mechanics.
Clinical evaluation, movement-screen observations and recommendations by Rachel Ziner (Catalyst Performance). Objective strength, power and body-composition data across three evaluations (Jun 2025 · Sep 2025 · Jul 2026), VALD ForceDecks + DynaMo. A performance & progress screen, not a medical diagnosis.