J.L.: 32.7 lb down and 10 cm off his waist in a physique prep

32.7 lblost (13st 12.9lb → 11st 8.2lb)

16.8%of bodyweight

10 cmoff the waist

17 cmoff waist and hips

13,033steps a day

Where he started

Biggest struggle: "Diet and Consistency of Training "
What he'd tried before: "I tried different programs from Fitness Trainers on the Internet but always got bored and deviated or quit"
Why he reached out: "Seen you in the gym and watched you perform a couple of exercises, form was super strict and tempo was so good"
His life: managing a busy pub six days a week, often 5am starts and late finishes, with regular work trips

Measurements

Waist and hips at their smallest, the rest at their biggest, in cm

Waist88.5 → 78.5-10 cm

Hips88.0 → 81.0-7 cm

Chest48.5 → 48.5Held

Shoulders60.5 → 60.5Held

Arm40.0 → 40.0Held

Thigh57.5 → 57.5Held

Calf36.5 → 36.5Held

How he felt

Weekly check-in scores out of 5

Energy

Start 4.9/5

Best 5/5

1 · No energy5 · Full of energy

Hunger

Start 1/5

Best 1/5

1 · Not hungry5 · Starving

His wins

Every win is tagged with where it came from.

Scale wins

Down from 194.9 to 162.2 lb in 27 weeks, losing in almost every single week of the cut check-in log
First cut in 2024 took him from 178.2 to 164 lb before he built back up for the 2026 prep check-in log
"down another 0.5lbs from yesterday so happy days" whatsapp · 2 Apr 2026
Weight kept dropping in peak week even with more food: 164.0 to 162.2 lb in two days check-in log

Non-scale wins

"I walk around now with my chest up and my head high, I look like I could be on a Magazine cover" whatsapp · 30 Aug 2026
"I'm nearly 45 years of age, feel like I'm 25" whatsapp · 30 Aug 2026
10 cm off his waist across the prep, finishing at 78.5 cm check-in log
Learned to pose from scratch for the shoot: "Need to start learning how to pose!" whatsapp · 21 Jun 2026
Planned his first holiday in 13 years without managing work from his phone whatsapp · 30 Aug 2026

Training wins

"Managed 48s Low incline DB press for 6" check-in · 4 Jan 2026
"New plan, great weeks training, 5 really good workouts" check-in · 27 Sep 2026
"Enjoying the new split" check-in · 15 Mar 2026
Trained 5 days a week right through the cut, adding 80 to 270 minutes of cardio a week check-in log

Mindset wins

"100% compliant week" check-in · 5 Jul 2026
"Another fully compliant week" check-in · 23 Aug 2026
"DO WHATEVER YOU FEEL IS NEEDED!!!! I'LL GET IT DONE/SUCK IT UP." whatsapp · 29 Jun 2026
"With the Cut, I'd prefer to be in an "all in mindset"" whatsapp · 22 Feb 2026
"Feeling good mate, making a conscious effort with mood/temperament and as a result I'm nearly more chilled than before....." whatsapp · 22 Mar 2025
Stayed on plan through a heatwave, World Cup shifts, work trips and a family trip to Ireland check-in log

Real messages

Exactly as sent on WhatsApp.

J.L. · 2024-03-18Porridge with the choc protein powder is unreal ❤

J.L. · 2024-04-26No issues at all, feeling good, loving the extra food

J.L. · 2024-06-09Savage to catch up face to face today mate, enjoyed chatting and shooting the breeze, photos are impressive, well happy with everything, thank you💪

J.L. · 2024-06-16Check in done, weight exactly the same as last Saturday pre carb load weight of 164.8. With Carb load Saturday, treat day Sunday, the weight absolutely ballooned as expected, didn't put it down in the check in sheet, said that I'd ask you first if you wanted it on there as it was 7.3 lbs up on Monday morning at 172.1 but right back down again, no change in measurements. Chat later💪

J.L. · 2026-06-29DO WHATEVER YOU FEEL IS NEEDED!!!! I'LL GET IT DONE/SUCK IT UP.

J.L. · 2026-07-30T-minus 30 days 💪💪💪

Adam · 2026-07-30Man these shots are insane, I still can't get over how good they look!

J.L. · 2026-08-06And we're not finished yet💪💪💪

J.L. · 2026-08-30Final measurements done, everything held, waist down 0.5.

J.L. · 2026-08-30I'm nearly 45 years of age, feel like I'm 25 and not in a mid life crisis way, I walk around now with my chest up and my head high, I look like I could be on a Magazine cover

J.L. · 2026-08-30you've given me more than enough info, knowledge, confidence, drive ,etc....to keep going and keep kicking on.

In his words

From his testimonial form.

What were the results of working together?

"Results are awesome so far, diet is on point, training is going so well, couldn't ask for more."

Were there any other benefits?

"It's not just diet and lifting weights, my steps are way up, my organisational skills are improving and I'm implementing some really good habits from the program"

Would you recommend it?

"Honestly, if you are looking to kick-start your training/diet/personal development and get proper results then Adam is your man."

Anything else?

"It's been a pleasure training under you and being mentored by you, our journey has only started and we are well on our way to hitting not only my short-term goals but also achieving my dream physique along with making some quite impressive and important changes to my mindset and outlook on life which will only further assist me in my personal and professional life."