4 cm on his arms, 5 cm on his shoulders and 9 lb down
“if you’re ready to be accountable and be kept accountable then do it”
9.4 lblost (14st 8.6lb → 13st 13.2lb)
4.6%of bodyweight
4 cmoff the waist
9 cmoff waist and hips
9,231steps a day
Where he started
Biggest struggle: "Accountability and keeping myself tracked"
How it affected him: "Felt heavy training, tired and sluggish"
What he'd tried before: a nutrition plan, but he "didn’t have a goal"
Why he started: to get to 88 to 89 kg and hold it, with energy to perform in the CrossFit Open
Measurements
Waist and hips at their smallest, the rest at their biggest, in cm
Waist90.0 → 86.0-4 cm
Hips91.0 → 86.0-5 cm
Chest109.0 → 113.0+4 cm
Shoulders127.0 → 132.0+5 cm
Arm35.0 → 39.0+4 cm
Thigh57.0 → 61.0+4 cm
Calf38.0 → 39.0+1 cm
How he felt
Weekly check-in scores out of 5
Energy
Start 3.5/5
Best 4/5
1 · No energy5 · Full of energy
Hunger
Start 2.7/5
Best 1.1/5
1 · Not hungry5 · Starving
His wins
Every win is tagged with where it came from.
Scale wins
Reached 195.2 lb (88.5 kg), inside his 88 to 89 kg target, and held it at maintenance calories check-in log
"Target weight achieved" check-in · 21 Feb 2026
First win in week 1: weight loss and better training testimonial · 25 Feb 2026
"that's great to hear about last night and even more weight loss" whatsapp · 16 Aug 2026
Dipped as low as 189.4 lb during the run check-in log · 4 Apr 2026
"my steps and getting an all time low weight today" check-in · 4 Apr 2026
"biggest win was staying within the routine and calories, making sure I didnt over eat and getting 2.2lbs off" check-in · 8 Aug 2026
Non-scale wins
Arms up 4 cm, shoulders up 5 cm and chest up 3 cm while his hips and waist came down check-in log
"Physically I’m better" testimonial · 25 Feb 2026
Daily steps rose from about 6,500 in February to 10,000 to 13,000 most weeks from late June to September check-in log
Hunger at 1 out of 5 and energy at 4 out of 5 through most of July on about 2,500 kcal check-in log
Training wins
"Manged to PB a workout I haven't done in a few years by minutes" check-in · 13 Feb 2026
"My strength feels great as my compound lifts are really improving." check-in · 19 Apr 2026
"felt really strong running" check-in · 21 Feb 2026
Fuelled through the CrossFit Open in February and March check-in log
Competed in a partner CrossFit comp on 1 August and another comp in September whatsapp · 4 Sep 2026
Mindset wins
"happy the weight didn't overaly shoot really high today" after a comp day pizza check-in log · 2 Aug 2026
Planned ahead for social weekends, saving calories before meals out check-in log · 28 Jul 2026
"I stayed on plan and kept to what I needed to eat instead of caving into cravings." check-in · 15 Aug 2026
"The routine is getting way better" check-in · 25 Jul 2026
Kept the trend moving through trips to Prague, America and Italy check-in log
Real messages
Exactly as sent on WhatsApp.
A.P. 2 · 2026-01-24I’d like to get to 88/89kg and maintain there
Adam · 2026-08-22say well done for all the hard work you guys have put in over the last few months! Enjoy Italy, you've earned it my man! 💪
Adam · 2026-09-16Hey A., weight seems stable so far, early in the week yet but would indicate that we are maybe spot on with calories for maintenance which is good!
Adam · 2026-09-24Solid post today my man!
In his words
From his testimonial form.
What's different about your life now?
"Physically I’m better"
Was the investment worth it?
"Yes"
What would you say to someone on the fence?
"If you’re not ready don’t waste Adams time, if you’re ready to be accountable and be kept accountable then do it"
Who is this coaching NOT for?
"I do CrossFit otherwise I would do the coaching program"
Anything else?
"Happy with results, looking forward to continuing to work together"
