← All results J.C. · fat loss

45.6 lb down and 17.6 cm off his waist

“Still staying under 100kg”

J.C. progress photo 1J.C. progress photo 2J.C. progress photo 3
45.6 lblost (17st 10.6lb → 14st 7.0lb)
18.3%of bodyweight
17.6 cmoff the waist
61.6 cmlost in total
7,154steps a day

Where he started

  • Starting point: "Haven't trained since last yr and diet is rubbish hence why I'm here."
  • His life: a shift worker and dad of two young kids, so the plan had to fit around work and family
  • His goal: get under 100 kg and get stronger
  • Before: had not trained for about a year and had never used a food tracking app

Measurements

Start → best, in cm

Waist101.6 → 84.0-17.6 cm
Hips116.0 → 101.0-15 cm
Chest114.3 → 102.0-12.3 cm
Shoulders48.3 → 48.0-0.3 cm
Arm34.3 → 32.0-2.3 cm
Thigh66.0 → 54.0-12 cm
Calf38.1 → 36.0-2.1 cm

Strength

Start → best

Hip Thrust (Machine)70kg x 12 → 170kg x 10+100 kg
Adductor95kg x 15 → 130kg x 29+35 kg
Leg Press (High Foot)140kg x 12 → 250kg x 5+110 kg
Pec Dec50kg x 12 → 100kg x 11+50 kg
Leg Extensions42.5kg x 15 → 85kg x 14+42.5 kg

How he felt

Weekly check-in scores out of 5

Energy
Start 3.3/5
Best 4.3/5
1 · No energy5 · Full of energy
Hunger
Start 1.8/5
Best 1.7/5
1 · Not hungry5 · Starving

His wins

Every win is tagged with where it came from.

Scale wins

  • "Below 110kg" check-in · 19 Jul 2025
  • "Got to the lowest weight" check-in · 23 Aug 2025
  • "Lost weight even after brighton" check-in · 13 Sep 2025
  • "Still staying under 100kg" check-in · 20 Dec 2025
  • "Past the Xmas period and still a good weight" check-in · 4 Jan 2026
  • "Down around 95kg, pretty good with bday week and sore knee" check-in · 28 Feb 2026
  • "Got weight down a good bit" check-in · 25 Jul 2026

Non-scale wins

  • "Getting lean" check-in · 20 Jun 2026
  • Did a gym photoshoot at the end of his cut, Adam called it a "serious transformation" whatsapp · 28 Jun 2026
  • "Went to the gym in the evening, haven't done that in yrs" check-in · 21 Jun 2025
  • "No alcohol this week, did have a bday party but will get it off next week" check-in · 2 Aug 2026
  • Waist down from 101.6 cm to 84 cm check-in log

Training wins

  • "Weights are going up." check-in · 2 Aug 2025
  • "Still increasing weights" check-in · 9 Aug 2025
  • "Chest/shoulder press moving up nicely" check-in · 15 Nov 2025
  • "Got all workouts and cardio done" check-in · 20 Jun 2026
  • Hip thrust went from 70 kg to 170 kg for 10 reps training log
  • Leg press went from 140 kg for 12 to 250 kg for 5 training log
  • Pec dec doubled from 50 kg to 100 kg training log

Mindset wins

  • "Had a couple of bad days with family/friend stuff and stayed around the 102kg" check-in · 31 Oct 2025
  • "Not really, got the sessions done over the weekend which tbh I don't like to do but I got them done" check-in · 18 Jan 2026
  • "tbh if I wasn't doing this I prob would have ate a lot worse" check-in log · 3 Aug 2025
  • "Had to do 2 sessions today because my wife's away for the night plus I tracked all food" check-in · 3 Oct 2026
  • Kept losing through weddings, holidays, Christmas, shift work and a few niggles check-in log

Real messages

Exactly as sent on WhatsApp.

Results over 69 weeks of coaching.

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