Chris’s Transformation | Metabolism & Fat Loss Coaching

Chris: A 20-Year Journey of Strength, Growth & Adaptation

Chris isn’t just a client—he’s my longest training partner and coaching client. Our journey together started when he was 16 and I was 18, and from day one, we had a simple system:

✔️ I did the reading, research, and programming.

✔️ He followed the plans and put in the work.

This partnership has seen nearly two decades of transformations—from bulking phases to cutting cycles, from strength-focused training to athletic conditioning, adapting to job changes, shift work, and life’s evolving demands.

The Many Phases of Chris’s Transformation

💪 From 90kg to 120kg of Pure Muscle

Chris has been through it all—starting as a lean teenager, he pushed his body past 120kg, building an incredible foundation of strength and muscle mass.

🏃‍♂️ Shifting to Athletic Performance

There was a time when he stepped away from powerlifting and size to improve his cardiovascular fitness, focusing on endurance and running after switching jobs.

🏋️ Hitting Huge Strength Goals

For years, Chris committed to strength training, building elite-level lifts, culminating in a 160kg bench press personal best.

🛠️ Balancing Work, Night Shifts & Training

With shift work and long hours, staying consistent was tough—but we always adjusted his plan, making sure he trained and ate in a way that fit his lifestyle.

The Current Goal: Shredding for Summer

At 34 years old and 115kg, Chris decided it was time for another cut—this time, to get in top shape for an upcoming holiday in May.

Instead of a loosely tracked nutrition plan (which worked well for maintaining strength), we’ve now dialed in on:

✔️ 1.5g of protein per pound of body weight—the priority, no matter how busy he gets.

✔️ Healthy fats & high-fiber foods—for sustained energy and satiety.

✔️ A slight calorie deficit—focusing on fat loss while maintaining muscle mass.

His progress?

In the first two weeks alone, Chris dropped 4kg and is already looking sharper. With his high muscle mass and years of training experience, fat loss comes quickly, and in a few months, he’ll likely be in the best shape of his life.

What’s Next?

As we continue fine-tuning his cut, Chris will be balancing night shifts, heavy lifting, and fat loss, all while keeping his strength as high as possible.

By the time May arrives, he’ll be stepping onto the beach in peak condition, and who knows? We might even get some epic transformation shots to share.

This is the power of consistency.

20 years. Different goals, different phases—but always adapting, always improving.

Stay tuned for more updates on Chris’s journey. 🚀

📢 For more real-life transformations, check out my YouTube & Instagram for educational content.

Stay tuned! In the next email, we’ll be sharing actionable tips to make your fitness journey smoother and more enjoyable.

Best wishes

John Craig

CEO | Gorilla and She Coaching