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He Gained Muscle & Lost Weight In 30 Days, Here’s How

He Gained Muscle & Lost Weight In 30 Days, Here’s How
Emily Wilcock
Content Executive11 months ago
View Emily Wilcock's profile

If you haven’t heard of Stan Browney before, allow me to introduce you. Known as the King of the 90-Day Challenge, Stan has a knack for motivating ordinary people to completely turn around their relationship with exercise.

What sets Stan apart from the rest is his focus on setting people up for success with sustainable plans and realistic goals. No get-fit-quick schemes, just a sensible diet, gym three or four times a week, and some self-discipline bring results time and time again.

In this latest transformation, Stan challenges Canadian YouTuber Hafu to have a go at his long-desired goal of putting on some muscle. Hafu also wants to run with confidence again after recovering from a broken foot.

But what’s the forfeit? Stan and Hafu live on different continents, so the expenses will be hefty. If Hafu completes the challenge, it’s all expenses paid. Plane tickets, hotel stays, food, clothes, everything. If not, he foots the bill. The stakes are on. Let’s find out how the first 30 days went.


Day 1

Body Part Day 1 Measurement
Weight 70.1kg
Shoulders 113cm
Arms Left: 34cm Right: 35cm
Chest 96cm
Waist 79cm
Belly 83cm
Thighs Left: 59cm Right: 55cm
Calves Left: 38cm Right: 36cm
Exercise Day 1
Push ups 51 reps
Pull ups 11 reps
Dips 14 reps
Burn 20 calories on the watt bike 44 seconds


To begin the challenge, Stan flew Hafu out to the Netherlands to help him wrap his head around the workouts, protein intake, and proper form.

Hafu was also able to focus completely on the challenge without the everyday worries of life at home. After seven days of full commitment, Hafu was ready to return and get into his new routine.

While the hardest part for many challenge participants is the training, it was the eating that Hafu struggled with most. Going from eating only two meals per day to three large meals, plus plenty of protein snacks, left him feeling full all the time.

By day 15, Browney decided to help Hafu track his calories so that he was no longer feeling so bloated, and to help him tweak his diet to be slightly healthier.

He also reminded Hafu that just because the scales weren’t showing a lower number, that didn’t mean he wasn’t losing fat. In fact, Hafu had been losing fat and building muscle at the same time, resulting in his body weight not changing all that much.

After the midway point came some of the busiest few weeks of Hafu’s life. A trip to New York saw him without a gym and surrounded by temptation. Although he wasn’t able to follow his diet, he was able to complete bodyweight exercises in his hotel room. His activity levels also went through the roof, hitting a minimum of 15,000 steps a day.

Week four saw Hafu return home and get back into his routine. He was working hard, eating well, feeling great, and ready for the 30-day check-in.


Day 30

Unsurprisingly, Hafu’s commitment was rewarded with remarkable results.

Body Part Day 1 Day 30
Weight 70.1kg 68.95cm
Shoulders 113cm 116cm
Arms Left: 34cm Right 35cm Left: 36cm Right: 36.5cm
Chest 96cm 98cm
Waist 79cm 76cm
Belly 83cm 79cm
Thighs Left: 59cm Right 55cm Left: 58cm Right: 56cm
Calves Left: 38cm Right 36cm Left: 38cm Right: 36cm


Strength test

Exercise Day 1 Day 30
Push ups 51 reps 69 reps
Pull ups 11 reps 20 reps
Dips 14 reps 25 reps
Burn 20 calories on the watt bike 44 seconds -


Take Home Message

After the success of the first 30 days, Hafu is raring to go for the next leg of the challenge. But if the motivation runs out, all he needs to do is remind himself of how much money he’ll owe Stan if he fails…

Emily Wilcock
Content Executive
View Emily Wilcock's profile
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing. With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research. Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body. Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested. If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.