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Gaining 7kg In 30-Day Transformation

Gaining 7kg In 30-Day Transformation
Emily Wilcock
Writer and expert9 months ago
View Emily Wilcock's profile

Joe Fazer is known for sharing fitness advice with his friends and followers. Recently, Joe was feeling even more generous than usual, and wanted to extend this generosity to a complete stranger. He found 20-year-old university student Louis and challenged him to a 30-day body transformation. Louis accepted.

Louis is no gym newbie, but studies have taken over his life of late, leading to lapsed training and a poor diet. But with Joe’s guidance, Louis was looking forward to picking things back up and getting back on track at the gym.

With only 30 days for Louis to put on as much mass as possible, a strict training plan was required. With so many muscle groups to target, the most logical plan was to complete three full-body workouts per week, with rest in between each. For Louis this was Monday, Wednesday, and Friday giving his muscles time to recover before hitting them again.

The workout plan:

Exercise Sets/reps
Bench press 3 sets, 5 reps
Squat 3 sets, 5 reps
Pull ups 3 sets until failure
Incline dumbbell press 2 sets, 8-12 reps followed by 10-15 reps
Rows 3 sets, 8-12 reps followed by 10-15 reps
Lateral raises 3 sets until failure
Pec flies 3 sets until failure

But gains aren’t only made in the gym — nutrition is just as important. Joe’s done plenty of first-hand research into finding the best foods for building muscle, so he came up with a bespoke bulking diet plan for Louis.

Meal 1 – high-calorie shake

  • 2 scoops Strawberry Impact Whey Protein
  • Handful frozen berries
  • 20g oats
  • Semi-skimmed milk
  • Greek yoghurt

Meal 2 – classic chicken and rice

  • 1.5 chicken breasts or 200g 5% mince
  • Packet of rice
  • Veg

Meal 3 (pre-gym)

  • 1.5 chicken breasts
  • 3 wraps
  • Snack (post-gym)
  • Clear Whey protein shake

Meal 4

  • 1.5 chicken breasts or 200g 5% mince
  • Packet of rice
  • Veg

Meal 5

  • Protein yoghurt

In just 30 days, Louis packed on the pounds. If the visuals aren’t enough, then have a read of the numbers: he put on 7kg, going from 64kg to 71kg, and his squat went from 70kg to 100kg. Impressive.


Take home message

After just 30 days, but plenty of hard work, Louis was completely transformed. Not just his physique — he was feeling more motivated and confident than ever before. If you need a little extra push to keep going with your workouts, look no further. What a difference a month can make.


Emily Wilcock
Writer and expert
View Emily Wilcock's profile