T.L.: 24 lb down, 13 cm off his waist and squatting 110 kg

24.2 lblost (16st 3.7lb → 14st 7.5lb)

10.6%of bodyweight

13.4 cmoff the waist

23.9 cmoff waist and hips

16,282steps a day

Where he started

Biggest struggle: "Flat line in my weight despite over exerting at times my weight never changed significantly."
How it affected him: "Conscious of my weight everyday."
What he'd tried before: knew what he wanted but found it "a minefield of finding out what was the best for me"
Why it didn't work: "Lack of a motivational coach like Adam."
Why he started: "Your approach, knowledge, link to working with men/athletes and also how approachable you are."

Measurements

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

Waist114.0 → 100.6-13.4 cm

Hips110.5 → 100.0-10.5 cm

Chest116.5 → 116.5Held

Shoulders130.0 → 130.0Held

Arm37.0 → 37.0Held

Thigh60.0 → 60.0Held

Calf35.8 → 35.8Held

Strength

Start → best

Barbell Squat40kg x 12 → 110kg x 14+70 kg

Seated Row (Palms Facing)14.7kg x 12 → 80kg x 13+65.3 kg

Leg Press40kg x 8 → 107kg x 9+67 kg

Seated Hamstring Curl36kg x 15 → 97.5kg x 12+61.5 kg

RDL40kg x 12 → 95kg x 13+55 kg

How he felt

Weekly check-in scores out of 5

Energy

Start 3.2/5

Best 5/5

1 · No energy5 · Full of energy

Hunger

Start 2.4/5

Best 1/5

1 · Not hungry5 · Starving

His wins

Every win is tagged with where it came from.

Scale wins

First win: "Loosing 2kg in week one" testimonial · 5 Jan 2026
"Great drop today too." whatsapp · 10 Dec 2025
Lowest weight of 203.5 lb, 24.2 lb down check-in log · 15 May 2026
"Stabilising weight despite calorie increase" check-in · 17 Sep 2026
"weight is looking so good even with the extra calories" whatsapp · 16 Sep 2026
"Was reducing weight over a festive period" check-in · 3 Jan 2026
"3lbs average loss." check-in · 17 Jan 2026
"Feeling speedier and fitter in football and now in 11 weeks from my heaviest to lightest weight I’ve lost 10kg." check-in · 14 Feb 2026

Non-scale wins

13.4 cm off his waist and 52 cm off across seven measurement sites check-in log
"Who could say I probably eat more than I did but have lost weight." testimonial · 5 Jan 2026
"Cheers for the side by side too. I can see the difference" whatsapp · 27 Jan 2026
"The bulk cook is a game changer for cooking less and being ready to eat when kids eat too." whatsapp · 27 Nov 2025
"People at work love the smell of it as it comes out of the microwave too!" whatsapp · 4 Sep 2026
"I did over 600 mins of solid cardio this week." whatsapp · 31 May 2026
"measurements down so that’s reassuring." check-in · 9 Oct 2026
"Loose fitting trousers" check-in · 13 Dec 2025
Bought a new pair of trousers 2 sizes down from where he started check-in · 18 Apr 2026
"Weight drop, measure drop, bossed the step count, family noticed significant weight drop. Everything clicked" check-in · 4 Apr 2026
"Running with my son to football (we’re late) not out of breath and feeling trimmer on stomach" check-in · 28 Feb 2026
"Smashing cardio and dribbling around players in football" check-in · 21 Feb 2026

Training wins

"100kg squat and 80kg bench press" check-in · 9 Oct 2026
Hit a 110 kg squat whatsapp · 19 Oct 2026
Squat 40 kg x 12 → 110 kg x 14, bench press 20 kg x 8 → 80 kg x 8 training log
"I’ve literally gone up a weight in virtually every exercise" whatsapp · 9 May 2026
"Yep, more reps, more weight! Gym going well!" whatsapp · 17 Sep 2026
"Getting higher in my bench press reps" check-in · 25 Sep 2026
"Making progress pretty much everywhere" check-in · 2 Oct 2026
"More strength in gym" check-in · 20 Dec 2025
"Maxing out the whole weight stack for glute pull" check-in · 7 Mar 2026
"Adding 5kg to bench press" check-in · 27 Jun 2026

Mindset wins

"Finding the gym to be a good escape and quick reset from things." whatsapp · 14 Oct 2026
"I didn’t eat cake or eat biscuits though." on a work course check-in · 11 Sep 2026
"Have calorie banked for Friday." check-in · 11 Sep 2026
Kept training and tracking through starting a new head of school role, a school residential and a holiday check-in log
"Stuck to the Plan despite change to routine in job." check-in · 10 Jan 2026
"sticking to my diet plan for some larger family meals." check-in · 27 Dec 2025

Real messages

Exactly as sent on WhatsApp.

T.L. · 2025-11-27Things going well. The bulk cook is a game changer for cooking less and being ready to eat when kids eat too.

T.L. · 2025-12-28Phenomenal feedback Adam. Your knowledge is outstanding, thx for putting things into perspective.

T.L. · 2026-01-27Cheers for the side by side too. I can see the difference

T.L. · 2026-01-27Brilliant explanations Adam. Thank you so much. It was just understanding what macros are and you’ve nailed it - it’s just like teaching the food groups at school - but you’ve put a brilliant explanation on it.

T.L. · 2026-02-02Korean beef rice bowl = massive hit at lunch! Cheers Adam

T.L. · 2026-03-07Amazing feedback as usual Adam. Thank you so much. Interview is on Monday 16th. I look forward to listening to some of these podcasts/books. Thanks once again. Enjoy the rest of your weekend.

T.L. · 2026-09-04At the moment I could live off that prawn Thai curry for ever! People at work love the smell of it as it comes out of the microwave too!

T.L. · 2026-09-04This sounds very exciting! At the moment I could live off that prawn Thai curry for ever! People at work love the smell of it as it comes out of the microwave too! Have a good weekend.

T.L. · 2026-09-17Yep, more reps, more weight! Gym going well! Wouldn’t have thought 3 weeks ago I’d be saying that!

T.L. · 2026-10-07Also squat 100kg yesterday and got to 80kg bench press

T.L. · 2026-10-19Massive school boy error. Went in for my flu jab. Came out for the gym - arm session - only to think how on earth I gunna do that! Changed to leg - hit 110kg squat - boom! 😉 just realised as I doing Leg extensions on both legs together or should it be individual?

Adam · 2026-10-20110kg is so good there are not many gym goers that hit that type of weight that is 100% getting into the territory of a serious lifter.

In his words

From his testimonial form.

What made coaching easier than he expected?

"Support and flexibility in my busy family and working life. Great motivator and understand er"

What's different about your life now?

"Less cravings as I’m more prepared through bulk cooking. Who could say I probably eat more than I did but have lost weight."

Was the investment worth it?

"110%"

What would you say to someone on the fence?

"Talk to Adam. Say what you want and I guarantee with his experience he will put a package together to suit and support you. But you need to work in partnership with him. He’s there to guide and support you whilst you drive on ahead!"

Who is this coaching NOT for?

"Those who are not truly committed to change for the better."

Anything else?

"Adam has devised a program that suits the client. He is open minded in adapting things to benefit you and your interests. His knowledge of nutrition and health is quite frankly outstanding. If you have the commitment to bringing change then Adam is the right person to assist. It’s a minefield out there on who or what is on offer! If you work with Adam and have that commitment then you’ve struck gold!"