Chest up 2.5 cm and leg press up 30 kg in just 5 weeks
“Do it, even just to get a program to follow”
5weeks, that's all
+2.5 cmon the chest
+30 kgon the leg press
6,355steps a day
Look closely: this was only 5 weeks, and it was never a diet. His weight was held steady on purpose while he built muscle, so the change is in his size and strength, not on the scale. His chest grew 2.5 cm, and his leg press and hip thrust each went up 30 kg.
Where he started
Biggest struggle: "Accountability, not counting calories, skipping legs, not tracking weights or reps"
What he'd tried before: going solo, with "No set plan in place, just going through motions"
What nearly stopped him: the cost
Why he started: "To get a plan in place"
Measurements
Waist and hips at their smallest, the rest at their biggest, in cm
Waist80.0 → 81.0+1 cm
Hips84.5 → 85.0+0.5 cm
Chest98.0 → 100.5+2.5 cm
Shoulders111.0 → 112.0+1 cm
Arm31.0 → 32.0+1 cm
Thigh55.0 → 55.5+0.5 cm
Calf36.0 → 36.5+0.5 cm
Strength
Start → best
Leg Press80kg x 10 → 110kg x 10+30 kg
Hack Squat (Dead Stop)20kg x 10 → 60kg x 8+40 kg
Hip Thrust (Machine)60kg x 12 → 90kg x 10+30 kg
Adductor41kg x 12 → 56kg x 11+15 kg
Leg Press (Dead Stop)70kg x 12 → 90kg x 12+20 kg
How he felt
Weekly check-in scores out of 5
Energy
Start 3.7/5
Best 3.9/5
1 · No energy5 · Full of energy
Hunger
Start 1.8/5
Best 2/5
1 · Not hungry5 · Starving
His wins
Every win is tagged with where it came from.
Scale wins
Held his bodyweight within a few pounds for 5 weeks while chest, arms and shoulders all measured bigger check-in log
Hit his calorie count in his first week while dialling in protein: "still 10g short of 184g and hit calorie count" whatsapp · 13 Jan 2026
Non-scale wins
"Gym 4 times a week now, tracking cals easier" testimonial · 18 Feb 2026
Chest up 2.5 cm in 5 weeks of measurements check-in log
"Followed the meal plan 1 nearly exactly" whatsapp · 12 Jan 2026
Scored 85% or more on his weekly points target for each of his first 4 weeks check-in log
"Run 11km" check-in · 7 Feb 2026
Training wins
Stopped skipping legs: every lower body session tracked, with leg press up from 80 kg to 110 kg for 10 reps training log
Hip thrust from 60 kg to 90 kg for 10 reps training log
Deficit deadlift from 70 kg x 12 to 90 kg x 7 training log
Barbell squat from 60 kg x 8 to 70 kg x 8, and RDL from 40 kg to 60 kg for 12 training log
Chest supported T-bar row from 60 kg to 80 kg training log
"Yeh, even just to get the workout plan in place and the knowledge gained around reps etc" testimonial · 18 Feb 2026
"Training legs twice" check-in · 17 Jan 2026
"First time doing RDLs, felt really good" check-in · 17 Jan 2026
Mindset wins
"Forced me one Sunday to go for a run even when I didn’t feel like it" testimonial · 18 Feb 2026
Found the money back points system "Great for making people more accountable" testimonial · 18 Feb 2026
"good that we’re getting the plan dialed in 👌" whatsapp · 11 Feb 2026
"Forcing myself to run 10km when the weather was brutal" check-in · 23 Jan 2026
Real messages
Exactly as sent on WhatsApp.
N.L. 2 · 2026-01-12Followed the meal plan 1 nearly exactly and I’m 20g short in protein
N.L. 2 · 2026-01-13Well added some extra protein to the porridge but still 10g short of 184g and hit calorie count
N.L. 2 · 2026-02-11Yeh good stuff, good that we’re getting the plan dialed in 👌
N.L. 2 · 2026-02-24Also got the sheet transferred over, appreciate it
In his words
From his testimonial form.
What made coaching easier than he expected?
"Money back process Great for making people more accountable and sticking to the points system. Forced me one Sunday to go for a run even when I didn’t feel like it"
What's different about your life now?
"Gym 4 times a week now, tracking cals easier"
Was the investment worth it?
"Yeh, even just to get the workout plan in place and the knowledge gained around reps etc"
What would you say to someone on the fence?
"Do it, even just to get a program to follow"
Who is this coaching NOT for?
"No one"
Anything else?
"Adam great coach, knowledge based feedback with plenty of positive reinforcement and understanding"
