Adam’s Transformation

Adam came to me wanting to lose body fat and improve his physique after struggling to achieve lasting results on his own. Working night shifts made maintaining a consistent routine difficult, and he had never fully understood the role that calorie intake played in managing his weight.

We focused on creating a nutrition and training structure that worked around Adam's shift pattern while paying close attention to recovery. I helped him understand energy balance and manage his calorie intake, particularly during night shifts when snacking had previously been difficult to control.

Night shifts, workplace snacking and regular weekend drinking were the main challenges. We replaced many of his usual snacks with better alternatives, including fruit to manage his sweet tooth, while significantly reducing his alcohol intake and accurately tracking what he did drink.

Over 12 weeks, Adam lost 8kg of body fat while gaining 2.4kg of muscle, reducing his body fat from 22% to 12.7%. More importantly, he developed a better understanding of calories and learned how to manage his nutrition around shift work, giving him a structure he could continue using long term.