Filipino dad, 37, goes from 100kg to 73kg in 6 months to keep up with his daughter, 4

A 37-year-old Filipino man cut his weight from 100kg to 73kg in six months after failing to keep up with his four-year-old daughter in a swimming race.

The catalyst for his weight-loss journey occurred in December 2025, during a staycation in Singapore, South China Morning Post reported.

Christian Carlo Cariaso Canlas, also known as Ayo Canlas, a chief financial officer of an appliance company, said it was apparently difficult for him to keep up with his daughter.

Fall

Before he dropped off the fitness radar, Canlas was apparently a tennis player.

He even represented the Philippines in the 2006 Junior Davis Cup.

After graduating, he ate whatever he liked, while his fitness level fell.

The birth of his daughters, Arya in 2021 and Ciara in 2023, further perpetuated his lack of exercise, as he was getting less sleep.

“In my mind, I was still a top tennis player. In reality, I had no stamina,” Canlas reflected on his weight loss journey.

Health

In October 2025, Canlas was reportedly at his heaviest at 100kg and was on a dangerous health trajectory.

A medical examination in November 2025 also indicated that his “blood pressure and cholesterol numbers" were  "elevated significantly”.

While Canlas was not prescribed medication, the warning signs were clear.

The swimming incident further cemented his need to exercise and live a healthy lifestyle, and he wanted to avoid taking medication and make lifestyle changes instead.

Training

Canlas began strength training with a personal trainer at a local gym three times a week.

He initially started with full-body workouts and large compound exercises to build a strong foundation.

As he developed muscle mass and shed body fat, Canlas targeted smaller muscle groups to define his physique.

Diet

Canlas also adjusted his diet.

Canlas’ personal trainer reportedly introduced him to an app to track what he consumed and to monitor his calorie intake.

It apparently ensured he had the right amount of protein, carbohydrates and fats in his calorie-deficit diet.

Previously, he would start the day with a cup of black coffee and skip breakfast.

He would also have either fast food or other types of meals, such as Hokkien mee, char kway teow, or wanton mee, for lunch and dinner.

He would then drink bubble tea.

Now, his diet consists of a sandwich with low-fat peanut butter to fuel his morning workouts and canned tuna, scrambled eggs, a protein shake and black coffee for breakfast.

For lunch and dinner, Canlas has a mix of protein from meat sources, such as salmon, tuna, beef or lamb, accompanied by vegetables and carbohydrates, such as rice or quinoa.

He has also cut out alcohol.

On special occasions, such as holidays with friends and family, he sets aside a “calorie budget” so he can enjoy a slice of cake.

He also enjoys ice cream or bubble tea with his daughters on weekends and occasionally indulges in meals, such as hotpot or biryani.

Hyrox

In April 2026, Canlas and his brother set off to compete in the Hyrox challenge in Singapore, which also coincided with his birthday.

They aimed to complete the challenge, which is an indoor race comprising eight functional workout stations and 8km of running, in under 70 minutes.

The brothers hit their target in the end.

“Those 70 minutes represented months of waking up at 5:30am for training, skipping my favourite burgers and pastas, and making do with hotel gyms in every city I travelled to. It was about being a student again, sticking to the programme and trusting the process,” he recalled.

Canlas said it was one of his most memorable birthdays and viewed it as a “rebirth” to mark his fitter self.

Motivated

Ultimately, Canlas has stayed motivated as he focused on why he even embarked on his fitness journey.

“I wanted to show my family that I could be at the top of my fitness game. I wanted to inspire them and ensure that I am able to enjoy moments with them with my renewed energy,” he said.

He also felt that compliments from his friends on his weight was rewarding.

“It amazes me to look at some of the things I’m able to do now, both in the gym and in running, compared to where I was just six months ago,” he reflected.

Canlas also added that he can comfortably swim with his daughter and one day might “race her in the pool soon”.