After 12 months of Legion coaching, Matthew misplaced 26 kilos of fats, gained 10 kilos of muscle, and is now leaner, stronger, and fitter than ever. 

After years of spinning his wheels, he’s lastly constructed the physique he all the time wished and now simply maintains it utilizing the habits, programming, and strategies he discovered throughout his 12 months of teaching. 

What’s extra, he did it whereas consuming meals he loved, doing exercises he cherished, and on a schedule that suited him.

Listed here are his outcomes:

Matthew H best-before-and-after

Matthew’s Journey

Earlier than becoming a member of us, Matthew was on a distinct path: He didn’t see the worth in energy coaching and ate no matter he happy, which frequently meant overindulging in junk meals. Right here’s how he regarded:


Regardless of this, he couldn’t perceive why he was off form. He’d been a eager sportsman and run monitor, cross-country, and marathons his total life. By his personal admission, he was athletic, and he believed he knew how you can keep in form. 

But, he additionally acknowledged that one thing needed to change—he was choosing up operating injuries extra steadily and discovering it more and more tough to play together with his son. These wake-up calls spurred him to get critical about constructing muscle and shedding fats. 

Matthew had tried to “recomp” earlier than, however his earlier makes an attempt have been misdirected. 

They sometimes concerned consuming extra energy, consuming extra protein shakes, and operating extra usually. Nevertheless, his efforts by no means produced constant outcomes. As a substitute, he often ended up heavier and extra frazzled than ever. 

That’s when Matthew reached out for teaching.

Matthew’s First Reduce

“Typically the celebrities align,” Matthew mentioned, “and I acquired paired with an outstanding coach in Henry.”

The client-coach relationship is paramount to a profitable transformation. A partnership constructed on belief and understanding streamlines every little thing, from coaching and vitamin to restoration and stress administration. 

As we do with all our shoppers, we reviewed Matthew’s session notes and paired him with a coach who matched his character and desires. For Matthew, Coach Henry completely match the invoice.

As soon as related, Henry set clear and lifelike objectives for Matthew, a few of which caught Matthew off-guard. 

Initially, Matthew thought bulking could be the best approach to kick-start his transformation. Nevertheless, Henry noticed it in another way and began Matthew on a 12-week minimize. As these footage present, this was a superb determination:


In simply 3 months, Matthew dropped from 169 kilos to 143 kilos, trimming 6 inches off his waist.

The perfect half?

Matthew might nonetheless take pleasure in his favourite meals—like meatballs, pasta, and pizza—carefully, with out compromising his vitality ranges, souring his temper, or subsisting on tiny parts.

Matthew’s First Lean Bulk

Now that Henry and Matthew had laid the groundwork—adopting versatile weight-reduction plan and slicing extra physique fats—they transitioned to a lean gaining part.

Beforehand, Matthew’s makes an attempt at bulking lacked precision. He haphazardly added energy, protein shakes, and coaching quantity, solely to get inconsistent outcomes and lingering soreness in return.

However Henry steered Matthew towards a extra measured method: he set a calorie surplus of round 5%, enabling Matthew to steadily gain muscle and strength with out gaining extra fats.

In 6 months, Matthew went from 142 kilos to 162 kilos, gained simply 2 inches on his waist, and nonetheless managed to eat his weekly treat meal:


Matthew’s waist measurements have been a superb indicator of his progress. Often, a change of an inch in waist measurement represents a 4-to-6-pound shift in physique fats. On condition that Matthew gained 20 kilos and added simply 2 inches to his waist, we have been assured he’d gained round 10 kilos of muscle.

Matthew’s Second Reduce

Having gained vital measurement and energy, Matthew began his second minimize, consuming an additional 150 energy per day than he had throughout his first minimize (2,000 energy every day, reasonably than 1850). 

He additionally continued to eat his weekly deal with meals, which gave him the vitality to coach onerous and helped him keep away from the “burnout” that generally accompanies extended weight-reduction plan.

Throughout this part, Matthew dropped from 163 kilos to 149 kilos and trimmed 3 inches from his waist. Consequently, he weighed 7-to-8 kilos greater than after his earlier minimize (earlier than bringing himself again to upkeep energy):


Matthew’s Outcomes

Throughout his 12 months of teaching, Matthew . . .

  • Misplaced a complete of 28 kilos of physique fats
  • Slimmed his waist from 37 inches to 31 inches
  • Diminished his physique fats share by 10-to-12%

If Matthew Can Do It, You Can Too

There have been no shortcuts, “secret” insights, or “particular” workouts or meals. As a substitute, Matthew’s mastery of the basics and consistency formed his success.

Everybody has the potential to attain related outcomes, however not everybody can navigate the trail alone. For a lot of, together with Matthew, the route towards your greatest physique solely turns into clear when a coach takes you by the hand and walks you thru the whole course of.

If you wish to rework your physique however don’t know how you can begin, piece every little thing collectively, or keep the course, our one-on-one coaching service is for you. Click here to check it out and arrange a free session.