My Physical Transformation
From ‘average’ to ‘excellent’ in 3 months – and the lessons that shaped everything that came after.
The Transformation That Started It All
In 2002, I made a decision that changed the entire trajectory of my life. I was 36 years old, in ‘averagely good’ shape, and reasonably healthy—but something inside me knew I could be better. Not out of vanity, but out of a deeper desire for strength, vitality, and confidence that matched the person I knew I could become.
Part of that spark came during my teenage years, watching Mr. Olympia contestants push the limits of what the human body could do. It taught me early on that our achievements can grow to match the level of discipline we’re willing to bring to them.
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What followed was an intensive 3-month physical transformation that took me from average to excellent, and taught me lessons I still rely on today: the importance of consistency, intelligent training, a clear eating strategy, and mindset as the driving force behind lasting change.
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That first transformation became the foundation of everything I’ve built since—from my coaching approach to the Sensible Fitness Program, and the philosophy behind MyFitnessRoad.
Before & After (2002)
FEBRUARY 2002
165lbs (75kg)
Waist: 32 inches
Body fat: ~15%
APRIL 2002
165lbs (75kg)
Waist: 28 inches
Body fat: ~9.5%
Three Key Lessons I Learned Early
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Average effort = average results
I realised that to get the outcome I wanted, I needed full commitment. Not an extreme approach, but consistent effort.
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Training and nutrition must fit your physiology
Understanding my somatotype (genetics and tendencies) helped me tailor my workout and eating patterns more intelligently—a theme that continues today.
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Mindset drives everything
Physical change is easy when compared to mental change. The ability to focus, stay resilient, and show up regularly was what unlocked and maintained results.
Summary of How I Did It
Let me start with the essentials. (Further down we go a little deeper.)
The 3-Month Framework
Training
A high-intensity resistance program 3× per week, alternating with cardio 3× per week.
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Nutrition
A 6-meal eating plan based on balanced portions of protein, carbs, and healthy fats—no calorie counting, just structured habits.
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Mindset
A clear decision as outlined below. "If that guy could do it, so could I." Every other choice flowed from that commitment. The rest is history.
The Moment I Knew It Was Possible
One Saturday in early 2002, I was sitting in a coffee shop flipping through a fitness magazine when I came across a transformation story of an ordinary couple who had completely changed their bodies in 12 weeks. Not professional athletes or models—just regular people who had decided to commit.​
Seeing their “before and after” side by side flipped a switch for me. It made the whole idea of a dramatic transformation feel real and attainable. My thought was simple: “If they can do it, so can I.”
That single belief became the mental anchor that helped me stay the course for the full three months.
Up to here, I've given you the broad strokes. But the real transformation—the mindset shifts, the reasons, the breakthroughs—follows below.
Why I Decided To Transform
I was always generally active. And as a young adult, I maintained a fairly regular fitness regimen. My health and fitness levels were ‘okay’ and my physical shape was ‘averagely good.’ I wasn’t unfit, but I began to feel "ready" to achieve the lean, athletic physique I had quietly wanted since childhood.
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That desire went back decades. As I recall in the opening paragraphs above, growing up, I always admired strong, capable physiques—and somewhere in the back of my mind, I held on to the idea that one day I would build one of my own. But like many people, I carried that intention into adulthood as an unfinished project—something I wanted, but hadn't yet fully committed to pursuing.
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By my mid-thirties, that quiet wish was still there. And it eventually became clear that ‘average effort’ had been giving me ‘average results.’ If I wanted a different outcome, something needed to change.
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That unfinished desire had been with me for some time. As I detail in "SFP: The Book," on that morning in early 2002, seeing the Muscle Media magazine article I mentioned above, I became intrigued as I read about the transformation that couple managed using Bill Phillips’ Body-for-Life program.
Something clicked. That realization was immediate and simple. As I said, I strongly felt that if someone else could commit and succeed, so could I.​
That moment shaped my decision. It was time to honour that long-standing wish, go beyond ‘average’, and find out what I was truly capable of if I pushed myself with intention.
The only requirement: unconditional commitment.
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It would require going against some of my natural tendencies and genetic traits.​
Understanding My Baseline Physiology
My genetics dictate that I'm naturally inclined towards having a linear physique with moderate to low body fat levels.
Although these are positives, my genetic potential for muscular size and gain is less so.
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It's rather easy to gauge your physiological traits (somatotype) in a semi or untrained state.
As you can see in the 3-picture collage, mine were clearly evident as a child, during my teens – and into early adulthood.
It would demand an unconditional commitment. But the idea of reaching my true potential—physically and mentally—outweighed every excuse.
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That was the moment I decided to turn a long-held dream into a real, measurable transformation.
How I Did It
The Exercise Plan
The program involved high-intensity resistance training three times a week:
Day: 1
– Upper body — Chest / Shoulders / Triceps / Back / Biceps
Day: 2
– Cardio
Day: 3
– Lower body — Quads / Hamstrings / Calves / Abs
Day: 4
– Cardio
Day: 5
– Upper body (repeat structure)
Day: 6
– Cardio
Day: 7
– Rest
The Eating Plan
It was based on a 6-meal plan:
Breakfast
Mid-morning snack
Lunch
Afternoon snack
Dinner
Late-evening snack
08:00
10:30
12:45
16:00
19:00
22:00
Meals were sourced mostly from balanced, unprocessed proteins and carbohydrates, plus vegetables and healthy fats (around 60g per day).
I didn’t count calories. I just followed the system—consistently.
How My Condition Has Evolved Since
I grew better and smarter. But specifically, this meant:
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More efficient training
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More instinctive eating
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Understanding physiological tendencies
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A lean year-round condition
August 2006
165lbs (75kg)
Body fat: ~12%
December 2013
165lbs (75kg)
Body fat: ~10%
October 2018
163lbs (74kg)
Body fat: ~9%
December 2022
165lbs (75kg)
Body fat: ~9.5%
December 2025
XXX lbs (XX kg)
Body fat: X%
Mindset Lessons That Stayed With Me
I often talk about these, and when I do, it's from first-hand experience.
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Comparing yourself to others is a trap.
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Transformation is a personal journey rooted in humility, not vanity.
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A healthy physique is a natural extension of overall wellbeing.
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The world may celebrate aesthetics, but true strength comes from within.
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Anyone can change, if that choice is an unconditional commitment.
In Closing
If you want to become a stronger, healthier, more athletic version of yourself, you can. Your potential is much higher than you think, no matter your age, background, or starting point.
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Fitness isn’t about perfection. It’s about working with your physiology, applying sensible principles, and building consistency. That’s exactly what I did, and what I teach today. In other words, I use my own product.
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Your life will never be the same—and that’s exactly what you’ll want.