M.C.: 28 lb down and 13.5 cm off his waist, with his leg press up 100 kg

28.2 lblost (16st 9.9lb → 14st 9.7lb)

12.1%of bodyweight

13.5 cmoff the waist

20.5 cmoff waist and hips

10,087steps a day

Where he started

Biggest struggle: "Sticking to diet at weekend" check-in · 16 Feb 2025
In his words: "Alcohol is my problem when its the weekend and trying to get out of that association with weekend and alcohol." check-in · 16 Feb 2025
His life: long work days, kids and a partner working evenings, so training had to fit around everything else
Where he wanted to get to: "possibly in and around 92kg" whatsapp · 13 Jul 2025

Measurements

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

Waist100.0 → 86.5-13.5 cm

Hips107.5 → 100.5-7 cm

Chest107.0 → 107.5+0.5 cm

Shoulders51.0 → 54.0+3 cm

Arm34.0 → 35.5+1.5 cm

Thigh61.5 → 64.0+2.5 cm

Calf39.5 → 39.5Held

Strength

Start → best

Arsenal Leg Press160kg x 12 → 260kg x 12+100 kg

Prime Hack Squat200kg x 8 → 288.1kg x 8+88.1 kg

Hip Thrust (Machine)80kg x 10 → 152kg x 10+72 kg

Cybex Seated Hamstring Curl105kg x 10 → 165kg x 9+60 kg

Pendulum Squat200kg x 8 → 264.8kg x 7+64.8 kg

How he felt

Weekly check-in scores out of 5

Energy

Start 4/5

Best 4.26/5

1 · No energy5 · Full of energy

Hunger

Start 1.86/5

Best 1.68/5

1 · Not hungry5 · Starving

His wins

Every win is tagged with where it came from.

Scale wins

"Numbers quite good and weight were in wanted it" check-in · 23 Feb 2025
"lost a bit of weight and measurements stayed same even after a weekend in liverpool" check-in · 4 May 2025
"20lbs down today from the start" whatsapp · 31 May 2025
"Measurements and weight great, pictures looking good" check-in · 21 Jun 2025
Hit his lowest weight of 205.7 lb, down from 233.9 lb check-in log · 5 Dec 2025
"Everything all good, weight well down." whatsapp · 17 Jan 2026

Non-scale wins

"Very happy with progress pictures and weight at minute." whatsapp · 28 Mar 2025
Referred two new clients to the coaching whatsapp · 1 Jul 2025 whatsapp · 30 Aug 2026
Waist down from 100 cm to 86.5 cm check-in log · 23 Nov 2025
Took up BJJ alongside his gym training whatsapp · 9 Sep 2026

Training wins

"legs getting strong again I think" check-in · 6 Apr 2025
"5 sessions in and good weights" check-in · 13 Apr 2025
"great session yesterday was really happy with" check-in · 4 May 2025
"Some good form and solid reps" check-in · 11 May 2025
"Weights were good this week" whatsapp · 8 Nov 2025
Leg press 160 → 260 kg for 12, hack squat 200 → 288 kg for 8, machine hip thrust 80 → 152 kg for 10 training log

Mindset wins

"good numbers and no alcohol" check-in · 2 Mar 2025
"Numbers up again and zero alcohol even though I had to dig deep not to have any on friday then saturday" check-in · 9 Mar 2025
"So pretty mad week, diet was pretty spot on" during a week of 15 hour work days whatsapp · 6 Jul 2025
"When I take the time to hit all my targets my progress is great." whatsapp · 23 Jan 2026
Went to the gym tired after the weekend anyway "and had a great session" whatsapp · 22 Jul 2026
Kept training four days a week around long work hours, kids and family events check-in log

Real messages

Exactly as sent on WhatsApp.

Adam · 2025-02-02Good man, great first week, well done!

M.C. · 2025-02-17Yes I think so, but the i wasn't eating 200g of protein then. Happy days, something I don't need 👌

M.C. · 2025-03-28Very happy with progress pictures and weight at minute.

M.C. · 2025-05-3120lbs down today from the start

M.C. · 2025-11-15Hi adam, check in done.
Happy this week, was quite strict with dietalthough we were out for a lunch yesterday for my granny's 90th birthday, starter, main course and bit of cake, no pints lol

M.C. · 2026-01-17Everything all good, weight well down.

M.C. · 2026-01-23When I take the time to hit all my targets my progress is great.

M.C. · 2026-07-22Yes everything good do far, could have kicked the gym.last night was feeling bit tired after weekend, but went anyway and had a great session

Adam · 2026-09-24Well mate! The weight is looking solid this week!!