Gain 1 Stone of Muscle in 6 Weeks

Firstly apologies for the smile and for not providing pictures with similar poses, but these are 6 months apart. After the first picture (94kg) I dieted down to 81kg to compete in a deadlift competition and then sat fairly comfortably at 86kg until 6 weeks ago… when I was persuaded to enter a strongman competition and things started to change quite quickly.

I reduced body fat and my weight shot up to 94kg once again, but at a significantly different body composition

My Weight Loss / Gain Journey

before weight loss 94kg
before weight loss 94kg


after weight loss, before water cut 81kg
after weight loss, before water cut 81kg


after weight loss, before water cut 81kg
after weight loss, before water cut 81kg


weight gain for strong man competition 94kg
weight gain for strong man competition 94kg


Weight loss details

Let’s start with why my training caused these changes and how to gain the same progress from your training regime with simple steps

Strong Man provides two components essential for muscle growth extremely effectively

  • Loading Muscle Mass
    • the aim is to lift as much weight as possible
  • Metabolic Stress
    • The high volume nature of strongman training causing metabolic changes to muscle mass resulting in growth

To incorporate these changes into your programme add the following

  • Negatives or Push Movements
    • these are great ways to load targeted muscles during the eccentric (down) phase of the lift
  • Drop Sets or Super Sets
    • these are a great way to add volume towards the end of your training session

My dietary changes were even more simplistic. The aims were simple, increase calorific consumption and pack as much nutrition into those calories as possible. This means whole foods, plenty of protein, plenty of fat. My daily diet at the moment is as follows

  • 1 Litre of Water, a Coffee and Super Greens mixed with Creatine and Orange Juice on waking
  • 3 Scrambled Eggs on 1 slice of Toast
  • 60g of Bircher Muesli mixed with Semi Skimmed Milk and Jam
  • 400g Red Meat or Pork (because I love it!) seasoned and made with vegetables and one small portion of carbohydrate
  • 1 Protein Shake (25g Protein)
  • Fish / Chicken and veg for dinner

So a fair bit of food but very little preparation and a lot of nutrition. If you want to achieve the same results, why not book in a free consultation? Our Personal Trainers will write you a programme tailored to your needs. May, Maya and Jas are experts at body transformations!

Our team are available in our gravesend health and fitness clinic or online

Check out our fitness team here

Contact us via or 01474 356 284

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