“I’m delighted with my progress so far and would not have achieved it without Adam’s help.”
18.4 lblost (14st 6.4lb → 13st 2.0lb)
9.1%of bodyweight
9.5 cmoff the waist
17.5 cmoff waist and hips
16,212steps a day
Where he started
Biggest struggle: "I really struggled with motivation. Feeling tired after work and busy life with a small child made it feel impossible to be able to train well enough to get results."
How it affected him: "I was starting to feel sluggish and stiff in day to day life. Confidence had taken a bit of a knock when I noticed the amount of weight I had put on."
What he'd tried before: dieting, working with other coaches and training on his own, but he lost motivation "when progress started to slow down"
What nearly stopped him: "Fear of not having enough time to train"
Why he started: "I decided it was time to take control and get in better shape for overall health"
Measurements
Waist and hips at their smallest, the rest at their biggest, in cm
Waist106.0 → 96.5-9.5 cm
Hips105.0 → 97.0-8 cm
Chest102.0 → 102.0Held
Shoulders123.0 → 123.0Held
Arm32.5 → 33.0+0.5 cm
Thigh60.5 → 60.5Held
Calf40.5 → 40.5Held
Strength
Start → best
Hack Squat50kg x 12 → 80kg x 12+30 kg
Leg Press (Dead Stop)50kg x 20 → 80kg x 15+30 kg
Single-Arm Chest-Supported Pulldown20kg x 12 → 45kg x 12+25 kg
Rope Crunch on Cable Machine15kg x 20 → 36kg x 20+21 kg
Toe Press Machine50kg x 12 → 70kg x 15+20 kg
How he felt
Weekly check-in scores out of 5
Energy
Start 4/5
Best 4/5
1 · No energy5 · Full of energy
Hunger
Start 1.4/5
Best 1/5
1 · Not hungry5 · Starving
His wins
Every win is tagged with where it came from.
Scale wins
"Buzzing with the progress so far! Down to 198 on scales this morning" whatsapp · 18 Jan 2026
"Didn’t really log food but was conscious of what I was eating and still lost just over a pound" whatsapp · 21 Mar 2026
Under 190 lb for the first time in March, then a new low of 184.0 lb in mid April check-in log
Non-scale wins
"there’s already a big difference was buzzing to see it!" (comparing photos after 3 weeks) whatsapp · 1 Feb 2026
"I noticed within the first week of starting, mobility was a big change early on" testimonial · 27 Feb 2026
"Physically I am feeling much better in myself, not as stiff or sluggish in day to day life." testimonial · 27 Feb 2026
"My confidence has increased as I can see an improvement in my physique." testimonial · 27 Feb 2026
"I haven’t missed the chocolate or crisps since starting" whatsapp · 2 Mar 2026
Waist down 9.5 cm and hips down 8 cm in 14 weeks check-in log
Training wins
"The first win was getting all of my gym sessions completed in week one." testimonial · 27 Feb 2026
"Just trained before work this morning and absolute game changer" whatsapp · 19 Jan 2026
"in the gym now though and flying! Got the 20 dumbbells up on incline bench" whatsapp · 18 Feb 2026
"Delighted with my leg session increased weight on basically every exercise and hit max reps if not more" check-in · 28 Feb 2026
"Delighted with leg increases especially hack and leg press" check-in · 7 Mar 2026
"Getting to full reps in dumbbell chest with 20kg was satisfying" check-in · 14 Mar 2026
Low incline dumbbell press went from 12.5 kg to 22.5 kg for 12 reps training log
Hack squat 50 → 80 kg for 12, leg press 50 → 80 kg, single arm pulldown 20 → 45 kg training log
Mindset wins
"I think I am gonna stay on for the 12 weeks after to keep this progress going!" whatsapp · 14 Feb 2026
Asked what weight he would need to reach to start a lean bulk, shifting from losing weight to building muscle whatsapp · 2 Mar 2026
"Routine is the biggest change as before I was stuck in a slump of not exercising and eating unhealthily but working with Adam has really given me that boost to change." testimonial · 27 Feb 2026
"Getting all training sessions done in a very busy week" check-in · 31 Jan 2026
"Nutrition on point again" check-in · 14 Mar 2026
Kept losing through a birthday weekend away, an engagement party, meals out and weeks of family illness check-in log
Real messages
Exactly as sent on WhatsApp.
R.L. · 2026-01-14I would love that! Really starting to notice the weight took a while for it to hit me how much I had put on
R.L. · 2026-01-18Buzzing with the progress so far! Down to 198 on scales this morning
R.L. · 2026-02-01Yeah I compared them to starting yesterday morning and there’s already a big difference was buzzing to see it!
R.L. · 2026-02-14Thanks bud I really appreciate that! I think I am gonna stay on for the 12 weeks after to keep this progress going!
Adam · 2026-02-21Great to have you staying on! Looking forward to the next 12 weeks!
R.L. · 2026-03-02What weight would you say I’d need to hit to be able to lean bulk?
R.L. · 2026-03-21Didn’t really log food but was conscious of what I was eating and still lost just over a pound
In his words
From his testimonial form.
What made coaching easier than he expected?
"Adam made everything very easy to follow, in-depth weekly check ins made the following weeks plan clear. Check in also helped with my motivation level as he pointed out wins that I may not have noticed myself."
What's different about your life now?
"Physically I am feeling much better in myself, not as stiff or sluggish in day to day life. My confidence has increased as I can see an improvement in my physique."
Was the investment worth it?
"The investment was 100% worth it, I’m delighted with my progress so far and would not have achieved it without Adam’s help."
What would you say to someone on the fence?
"I would recommend training with Adam to anyone. I think having the help really makes it easier to achieve your goals, Adam took all the confusion and work out of training."
Who is this coaching NOT for?
"Someone not willing to put in the effort to follow the plan to the best of their ability"
