When Mike started his transformation, he weighed 115kg (253lbs) and his diet was out of control.

Working long hours as a construction company director meant he skipped breakfast, snacked throughout the day and relied heavily on takeaways in the evening.

“My biggest mistake before joining Ultimate Performance (U.P.) was portion control. I ate what I wanted when I wanted”.

“I previously tried a meal replacement diet (shakes and soups) and lost three stone in 12 weeks. The diet was not sustainable though and I gained the weight back, plus extra, and ended up weighing more than when I started!”.

In just 33 weeks, Mike lost 40kg (88lbs) in body weight, 40 inches from his waistline and dropped from a body fat percentage of over 40% to 15%.

Completing his transformation has helped Mike go from feeling constantly tired and sluggish, to feeling energised and positive.

“I am a lot more in control of my diet now. I feel great and wake up looking forward to what each day brings. I feel 10 years younger since starting at U.P.”

Client profile

Age: 40s

Transformation timeframe: 33 weeks

Body weight before: 115kg (253lbs)

Body weight after: 75kg (165lbs)

Body fat before: 40%

Body fat after: 15%

Mike’s transformation habits

Meal planning

Pre-transformation

• Too busy for breakfast.
• Snacked on sandwiches, crisps and chocolate bars throughout the day.
• Huge takeaway meals for dinner.
• The usual dinner out was burger and chips.

During transformation

• Four balanced meals spaced evenly throughout the day.
• Used a meal-delivery service during the day and prepared his own dinner.
• Used digital food scales and tracked his diet using the U.P. app.
• Researched restaurant menus and tried to save calories earlier in the day.

Protein

Pre-transformation

• Consumed 100g of protein per day.

During transformation

• Included a protein source at every meal
• Doubled his protein intake, aiming for 200g per day.

Fruit and vegetables

Pre-transformation

• Consumed minimal fruit and vegetable in his daily diet

During transformation

• Fruit and vegetables were a key part of every meal.

Water

Pre-transformation

• Drank 1 litre of water per day

During transformation

• Drank 3-4 litres of water per day

Caffeine

Pre-transformation

• Drank 5-6 cups of coffee per day (all with sugar and milk).

During transformation

• Drank 2 cups of black coffee per day.

Alcohol

Pre-transformation

• 2-3 late nights out drinking alcohol per week.

During transformation

• Consumed no alcohol during his transformation.

Training

Pre-transformation

• Commuted via cabs or the tube and averaged 3,000 steps per day.
• No resistance training.

During transformation

• 3-4 resistance training and
• 1-2 HIIT workouts per week.
• Walked to and from work, averaging at least 10,000 steps per day.