Tobias’s Transformation | Fat Loss & Muscle Building Journey

Tobias’ Transformation: From Hard gainer to National-Level Bodybuilder!

Tobias is a mechanical engineer and farm owner with an intense work schedule, often burning thousands of calories per day between his day job and farm labor. But on top of that, he had another challenge—he wanted to compete in bodybuilding at the Swedish National Championships.

For years, Tobias struggled to gain the size needed for competition. He trained hard, ate as much as he thought he could, and yet, the scale barely moved. Like many hard gainers, he believed he was eating enough, and training more was the key to growth. But his biggest breakthrough came when he realized he needed to do the exact opposite—eat more and train less.

Breaking Through the Plateau: The Milk Experiment

Before Tobias became a coaching client, I had known him for years. I’d always told him that he simply wasn’t eating enough, but when you already feel stuffed all day, that’s hard to accept.

So, I challenged him: Give me one week, and I’ll prove it to you.

I asked him one simple question: “Do you like milk?”

His answer: “I love it.”

Being a farm owner, Tobias had access to high-quality food and fresh dairy products, so I gave him a simple but extreme experiment—drink up to 5 liters of whole milk per day on top of his current diet.

Tobias had been stuck at 96 kg for ages. Within just three or four days, his weight jumped up to 101 kg.

This was the moment it clicked for him. Eating more wasn’t the problem—his belief that he “couldn’t possibly need more food” was.

Now that I had his attention, we moved to a smarter, long-term strategy. The goal was to fuel his growth without having to drink liters of milk every day.

Fixing the Two Biggest Mistakes Hardgainers Make

Now that he understood nutrition was the real issue, we tackled the next problem: his training.

Tobias was training 5-6 times a week, following a traditional bodybuilding split, thinking more gym time meant more muscle. But this approach wasn’t working for someone like him.

Why? Because:

❌ His job already burned thousands of calories.

❌ He was in a constant energy deficit without realizing it.

❌ He wasn’t recovering properly.

So, we flipped the script completely.

✔️ We cut his training down to just 3 days a week.

✔️ We switched to full-body workouts instead of bro splits.

✔️ We focused on volume spread across sessions rather than overloading single muscle groups.

✔️ We allowed more rest and recovery time to maximize muscle growth.

At first, this was hard for him to accept—the idea that doing less could lead to more results felt wrong. But just like with his nutrition, once he saw the results, he was all in.

The Breakthrough: Muscle, Strength & Confidence

Over time, Tobias saw his weight skyrocket from 96 kg to 115 kg, and it wasn’t just mass—it was quality muscle.

His strength increased significantly, his energy levels improved, and even his bloodwork showed better overall health. He was finally in a position to compete at the highest level.

Now, Tobias is just months away from stepping on stage at the Swedish National Championships. He’s no longer the guy who “just couldn’t gain weight.” He’s a serious competitor.

Why This Worked for Tobias—And Why It Can Work for You

The key lessons from Tobias’ journey aren’t just for bodybuilders—they apply to anyone struggling to gain muscle or break a plateau:

✅ You might not be eating as much as you think.

✅ Training more isn’t always the answer—sometimes, doing less is better.

✅ Recovery is just as important as lifting weights.

Tobias’ story proves that smart training and nutrition always win over just “working harder.”

📢 If you want to see more real-life transformations, check out my YouTube & Instagram for more 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