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How Ryan Transformed His Body and Mind in 5 Weeks

The power to change the way you look and the way you feel is firmly in your hands.

Ryan’s transformation journey with Ultimate Performance is demonstrative of the huge change you can achieve in as little as five weeks.

The 30-year-old musician’s physical transformation is stunning – but for Ryan, it was about reaping the mental and emotional benefits that training hard and optimising your diet can bring.

Depression, stress anxiety has been something that Ryan has faced most of his life – but his five-week transformation at UP has helped him feel amazing again.


“I’m so pleased with what I’ve achieved in just five weeks. My body fat percentage has dropped significantly; my muscle mass has increased, my fitness and stamina is double what it used to be.

“I feel amazing both physically and mentally. It’s not until you experience for yourself what you can feel like, that you realise that what you thought was “normal” or “fine” was actually short-changing yourself.”

He lost 6kg over the 36 days he was at UP and cut his body fat down to an impressive 7.4%.


But over those five weeks he build up knowledge on how to train efficiently and effectively for body composition and how to set up his diet to keep him lean, strong and athletic in the future.

“I don’t think it’s an exaggeration to say this transformation has changed me in almost every aspect of my life.

“I look and feel better, I’m stronger, I’m healthier, I’m far more knowledgeable about how to develop and progress my training and fitness going forward.

“It’s even corrected and improved many of the physical issues I was suffering with, like postural and muscular imbalances and weaknesses.

“This course even helped me to change the way I think to the point it’s clarified some of the goals I have for myself, and where I want to be further down the line in my life.”

Ryan explains how his diet has changed, why the training is so effective and how it has improved his physical and mental health below…



What were your expectations going into the programme and what were your motivations?

Having followed UP on social media for several years, my expectations of the quality and results of the program were very high. I also expected to physically work harder than I’ve ever worked in my life! Due to my work on board cruise ships, I’m not often in England so don’t have the opportunity to do a course.

A five-week course fit perfectly into my break between contracts, and allowed me to intensely focus my efforts towards achieving my best results.

I had numerous motivations for training with UP. First and foremost was to get into the best shape of my life. Both aesthetically and in my health. I have had numerous muscle and injury issues throughout my life and I was hoping to both correct these, and get educated so I could train without hurting myself going forward.

I had also read many testimonials where previous clients mention the mental and emotional benefits of their training, and this was something I was really hoping would happen for me too.

Can you tell me how you were feeling both physically and mentally before starting with UP?

Physically I thought I was in pretty decent shape. My body fat was relatively low for your average person, and I trained by myself fairly often in the gym, although I did have to work around many muscle imbalances, restrictions and injuries on a regular basis.

UP showed me how much more I was capable of! Mentally I was very stressed, having just come off a very difficult and stressful cruise ship contract.

I’ve also dealt with depression and anxiety on and off for most of my life, and this certainly affected the physical side of my well-being, and vice versa.



What was your diet and lifestyle like before you started your transformation with UP?

I tried to stay active as much as possible, doing both weight training and cardio and trying to make good nutrition choices. I definitely have a sweet tooth though, and when feeling down or stressed, I found it very easy to let my nutrition slip, sometimes drastically.

I’m lucky that my career gives me a lot of free time and access to fitness equipment, but my personal challenges were more mental and emotional. I’m very prone to stress and this can massively affect my ability and desire to train.

How did your diet and lifestyle change when you started your transformation with UP?

When training with UP and working with my PT, Adam, it became very clear that the more I learned about nutrition, the more I realised I didn’t know about nutrition. Macro manipulation, the role, and timing of carbs, portion control, etc., all play such a massive part in both a body transformation, and a general day-to-day healthy lifestyle.

Before the transformation, eating a meal with no carbs seemed incomplete, but throughout the course, I’ve realised that you can feel full without starchy carbs if you plan and time your meals intelligently.

I did still occasionally feel hungry, but when you’re doing an intensive five-week course in order to gain muscle and lose as much body fat as possible, you’ve got to expect to be in a deficit, and then just power through.

Getting into the rhythm of my new diet plan took a bit of adjusting to, but my trainer Adam made it so easy to follow, and was always there to give feedback and answer questions, no matter how detailed or extensive.

Having a daily step count target helped a lot too. It made me realise that even though I thought I was being active by going to the gym or doing a bit of cardio, most of my day was actual sedentary.

When you are mindful of the steps and distance you travel during a day, you realise just how much more activity and calorie burn you can fit into your life.

I started to go for evening walks whilst listening to podcasts just to get my step count up, but then found that this was actually a great stress reliever, and gave me more time to reflect and quiet my mind, so it had an unexpected mental benefit, too.



What effect did this have on your health, performance, lifestyle, and energy inside and outside the gym?

The change to my overall wellbeing has been phenomenal. Mentally, physically and emotionally I feel so much stronger, more capable and healthy.

My immune system is stronger, I’m more focused, and exponentially more productive.  I’m smashing through ‘to do’ lists! I’ve found myself just generally feeling happier, and enjoying things more than I used to.

On the nutrition side of things, I think about food in a totally different way now, and I’ve become so much more enthused about creating and maintaining a healthy, but varied, diet.

Food has so much more of a purpose for me now, and to think of eating a meal that doesn’t nutritionally benefit my body rather than just fill me up feels odd.

My fitness levels have also markedly increased, so I can train much longer and harder in the gym, which becomes a positive cycle.

How did you find the training and did it fit around your busy lifestyle?

The first week was hell! I had just returned from an incredibly stressful cruise ship contract two weeks prior and completely avoided training of any kind until I started at UP.

It wasn’t long before my body adapted to the intensity of the training though, and I quickly started to enjoy my sessions, rather than dread them.

The workouts didn’t get easier; it was just that I was more able to rise to the challenges with each passing week.

My trainer’s support and guidance was absolutely invaluable throughout the whole process. He knew exactly when I needed friendly support and encouragement, and when I needed an aggressive kick up the arse!

UP as a whole has the ethos that “one size does not fit all” and that clearly shone through in every aspect.

Everything, from what I ate, to how I trained, was tailored to me and my strengths and weaknesses in order to get the absolute maximum results in the short time frame I had available.

This was really important to me because I’m out of the country for such long periods that I couldn’t commit to a long, drawn-out process. The kind of results UP are able to fit around each individual’s own personal availability and lifestyle are amazing.


What were the most important things you learned during your journey and what really worked for you in helping you make your transformation?

One of the most important things I’ve taken away from my transformation is an education. I used to get injured fairly easily, no matter how hard I tried to use correct form, or warm up, or stretch.

Through training at UP I have learned so much about form and technique and working around issues in a productive and safe way. I can now confidently train hard and purposefully, to my maximum potential, and not have to hold back or drop out early like I used to.

Another big thing is learning just what I’m capable of. Until you truly push yourself you’ll never know how far you can go. You learn to not hold back or give up before you REALLY can’t go anymore.

Then when you do stop you feel a sense of pride for achieving something significant, rather than having that niggle in the back of your mind that maybe you could have done a little better if you had just kept going.

One thing that helped me get through my transformation was taking some of the choice out of it.

If my trainer Adam told me to do something, I did it. If he told me to eat or not eat something, I did it.

Workouts and cardio I did supplementary to my sessions with him were exactly what he prescribed. If you just tell yourself “For the next ‘X’ weeks, there ARE no cheat meals” I personally think it makes it easier to stick to your plan.

You’re not waiting for that cheat meal to come around, or trying to bend the rules to fit it in sooner, because that’s a slippery slope. It just becomes a matter of fact that you are NOT eating that junk food, or you ARE doing that 20 minutes of HIIT without stopping.


Would you recommend UP and why?

I haven’t stopped recommending UP since I started! I think people are sick of me talking about it! I feel like I’ve improved myself in every way, and that becomes something that you want to share with people that you care about, so that they can feel the benefits that you have felt yourself.

I’ve worked with multiple personal trainers over the years, and watched and read all kinds of fitness media. Nothing can even come close to the knowledge, experience and, most importantly, results you get at Ultimate Performance. They are just in their own league.

If you want fast results like Ryan, take the first step toward your own body transformation and BOOK A CONSULT NOW!


  • We show you the best, we don't show you the worst.
  • We show you people who follow the plans, not those who are all talk.
  • We show you those who inspire even us with their commitment to their results.
  • You cannot get results exactly like these. You are unique and that means you can only get your own best possible results.
  • Your results are a function of time spent following the plan; your genetic response to the right exercise and diet program; how hard you train; how consistently you come to the gym; how disciplined you are with your diet; & your starting point.
  • Oftentimes the lower your starting point (poor fitness, terrible body composition) the better your results.
  • We cannot do the work for you and the results you see here are a testament to the work ethic of our clients.
  • Our reputation is that we are the best trainers in the world for helping you to unlock your potential, & we can lead you to the door, give you the key, even turn the handle and push the door open, but we cannot walk through it for you.
    In the end the result is down to you.

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DISCLAIMER | Results may vary | Results are based on individual circumstances | Timeframes for results are not guaranteed | Willpower is always required!

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