Bob Thornton, 39, Senior Warden (residential College) and gym instructor.

I reached my 39th birthday and weighed over 20 stone. I had tried all of the Governments advice regarding healthy eating but nothing seemed to work. I 
just stayed really overweight, no matter how much I trained and ate whole 
grains etc. I was also quite frequently ill and suffered chronic heartburn after 
eating. So, just after the New year I looked on the My Protein forums for advice 
and instantly found an article by Ben, "January Fitness Funk- Two Strategies 
for a New-New Year Plan". I really didn't want to be hitting my 40th birthday overweight and ill so I decided to take his advice and give it a go.

I got great results instantly. The weight started to drop off, my heartburn and 
need for Ranitidine tablets disappeared over night and I started to feel better 
and better. However, I still had a huge amount of questions regarding diet, 
training, lifestyle and realised I had only just scratched the surface of it all.
Ben was extremely helpful on the forums in giving out answers to questions 
but I still wanted to know more, so I signed up with him at Body Type Nutrition, received my personalised plan and as time went on, answers to all of my 
questions. 

Now, less than a year later, I am just over 16stone. I am fitter than I can ever remember being and feel really good about myself. All of this has been made 
possible with Ben's help, knowledge and expertise. If you are really serious about making a difference to your life and want to be healthier, happier and fitter 
then Ben holds the key.

James was a fast track transformation. James was competing in a heavyweight weight class in MMA. Now although he is a big guy he 
was fighting guys that you could describe as "man giants". So 
James wanted to drop into the weight class below, but didn't want to 
adopt any of the drastic weight cutting methods that many trainers use 
in MMA and Boxing. So we took a slightly more theraputic approach to 
lean James out see that he could keep training hard and continue to increase his strength and power, something that is nearly impossible to 
do on many traditional cutting regimes for weight based sports. James 
also struggled a lot with his energy levels which often affected his 
motivation to train. So we adopted an intelligent carb cycling diet that 
also swapped in some essential fats. James also switched his training slightly from my advice so that we could start to maximise some 
strength and power development in the lead up to the fight as James 
current weight training was very metabolically demanding and leaving 
him drained. 

As you can see from the photos over the 7 weeks I leaned James out (the target weight actually came off in 3 weeks), made him stronger and gave him a ton of energy to train 
harder and perform better on fight day, which was really the best benefit to the regime, he said he went into the ring for 
his first fight super prepared, couldn't have been better 
prepared he said. He is now unbeaten in 2 fights and is 
Body Type Nutrition's 3rd sponsored athlete as a result, 
and a pleasure it is to work with him. 

On a side note is might not be the transformation you 
envisage for yourself, but James case study is a 
prime example of what can be done in such a short 
period of time. 

It’s always exciting to see someone transform their physique in a short amount of 
time, especially when you get to work with them in person. This process was even 
more rewarding as it was my brother. I made a pact years ago not to work with 
family, yet me and my brother are close, more like best mates. Jack had been away 
at university for his 1st year, and although he wasn’t slim before he went, like many 
he piled on the weight from non-optimal eating and plenty of alcohol.

But it was time to get into shape come the summer, Jack came to live with me, 
which meant training and eating with me, a winning combination. So this is Jacks testimonial of fat to thin. 

Jack was fortunate to land a job at M&S in their loading bay, perfect for weight 
loss as he was doing a physical lifting job for 4-8 hours most days. He was also 
cycling the 15 minute trip twice a day. His diet was similar to mine in that it was 
low carb, high in protein and fat (protein/mixed type) with ample green tea, a few 
choice supplements to maximise the weight training and plenty of sleep.

So he hit the weights 4 times a week with me, everything from heavy strength 
training, some general hypertrophy work and always with some metabolic 
conditioning and sprints. 

So Jack's statistics....

                                  Pre:                            Post:                         Change:
Weight:                      88kg                            80kg                          -8kg
Body Fat:                   28.6%                          18.9%                        -9.7%
Fat Mass:                   25kg                            15.1kg                        -9.9kg      
Muscle Mass:             62.8                             64.8kg                       +2.1kg

This was done in roughly 2 months, and judging by the above he gained muscle while losing fat, which is always possible on one of my programs, regardless 
of what people think, it just takes the right approach, which is helped hugely by the weight training and not focusing on cardio based exercise. Jack promised 
me he will keep progressing once freshers week is over at uni and continue to get in even better shape, so watch this space. Either way in 2 months that is 
an amazing change in shape and statistics. Jack’s final words were “I’m just happy I can wear a t-shirt without looking like I have moobs and a belly anymore, 
I look hench”. 

Gordon wanted fast results, and he got them. Gordon was focused, seriously focused. So much so that he was currently training twice a day 5-7 days of the week. So in essence Gordon was training like an athelte, but as he described had the body of an "average fat joe". The goal was to lose as much weight as possible in 12 weeks, before a big family wedding and holiday. The business executive lifestyle had built up and enough was enough. 

Nutrition was Gordon's main issue (although I cut his exercise to 4-5x a 
week), he was following the typical advice of a diet high in whole grains, 
low in fat, moderate in protein and with plenty of fruit, this was what was making him fat. So with a solid nutrition plan and an equally crazy supplementation protocol (money was at Gordon's disposal meaning some good pre, during and post workout nutrition could be incorporated for lean tissue support) Gordon was well on his way losing 7kg on the scales in 6 weeks. This is likely to be more as he was gaining plenty of muscle at the same time. As you can see in the photo Gordon's progress report over a 10 week period is fantastic, the bulk of the fat is gone (his goals were 12 weeks but I hit them in 10), now he can enjoy the wedding and holiday! 

Oliver's goals were simple for him yet complex for me, he wanted 
to get leaner see he had more definition and could see his abs, he 
wanted to get bigger, and he wanted to get stronger. The hard part 
was working around Oliver's job as a barman, often finishing late in 
the night, often being tired for training, and often being so busy at 
work that getting on board the right nutrition, if any, was an issue. 

With all this in mind me and Oliver trained with each other 3 times 
a week with Lee Lawes (his training partner) who's photo's are below 
this case study. We worked on strength and hypertrophy based work, 
using different variables to try get to their goals, and for me to reach 
a few of the goals I thought they needed to get them "over the hill". 

Overall Oliver achieved all of his goals in the 4 months that we worked 
with each other. He stayed the same weight, but as you can see 
through the photos he got leaner (weight loss) and put on some mass (weight staying the same) especially in his back, legs and triceps, all lagging areas. Strength was also vastly improved as you can see from 
the stats below:

Bench Press:      100 - 110kg
Squat:                107.5 - 120kg
Military press:     57.5 - 62.5kg
Deadlift:              135 - 145kg

I think Oliver could have made even better progress had his nutrition 
been better due to work. For Oliver to gain more weight/mass now he knows he needs to eat much much more and fit it in to his work schedule.   

So Lee was Oliver's training partner, they has trained together for 
some time and wanted to continue doing so with me, which was fine, especially as training in pairs or groups usually increases results 
through the competitive nature of the environment, plus it made the 
whole process affordable for the them as they could split the cost 
between them. In terms of goals Lee wanted to achieve, they were the same as Oliver but Lee had far more weight to lose before the other 
goals could really be achieved. BUT these were actually easily remedied 
as Lee's diet and lifestyle needed much improvement. We created a plan for Lee to be able to sleep far better which increased his weight loss and energy levels. We then altered Lee's diet, switching in some better carb choices, maximising some raw vegetables and ensuring enough protein was being taken on board. 

As you can see from the photos it is clear on the amount of weight 
lost from Lee which in total was 9kg. Lee know's he still has some 
way to go with the weight loss and knows that things will only improve when he can really fine tune the balance between work, being a 
student, sleep and still being able to go out and live life as a young student. This is a very hard balance to get, but it's a working progress 
that he is now embarking on his own (Lee had to quit training with me 
due to work/study/financial commitments). Lee also had good strength increases: 

Bench Press:        80 - 87.5kg
Squat:                  107.5 - 137.5kg
Military press:       55 - 62.5kg
Deadlift:                130 - 137.5kg

I first began working with Ben when he started training my rugby team in the off season so that we were ready to hit 
the ground running when the season started . When I was training one night I mentioned to Ben about how I wanted 
to join the marines. I was telling him about how I had just failed the PRMC (slection course) through lack of fitness 
and thought to myself what the hell I'll give him a go and see what he can do. We started off with an assessment of 
my fitness and a chat about what I wanted to achieve, with this he worked out a training program and we got straight 
to work. 

Within a couple of sessions he had worked out that I had some areas I really needed working on. The main one was 
my back which I injured at the end of last season and has caused me problems ever since. We then started work on strenghening my back and my core muscles and within a a couple of weeks I had no problems with it at all. We had started making real progress when I suffered an injury with my leg which could have been very serious but with Bens help and a few other people within a few weeks I was back on my feet and back full training. So far working with Ben has been very enjoyable. For me, that has come from Ben changing the program before it starts getting boring and monotenous.He takes a friendly approach to training but he is always serious when he needs to be. As things stand 
if things progress the way they have been then I believe that when the time comes for me to go on another PRMC I 
will fly through the physical side of it. So all the hard work Ben and I have put in would have paid off, well I suppose it already has seeing as I've put on 14Lbs of muscle in 2 months. The future looks good, I'm excited. 

I have always been a regular in the gym, even worked in a gym myself back in the day, so I have a good base of knowledge when it comes to training. The summer of 2011 Ben got involved with the rugby club advising the team 
on strength and conditioning specifically based around the game.The gains in the gym were noticeable very quickly. 

Throughout the summer off-season and pre-season at the rugby club I made an effort to always pick Ben's brains 
for tips and advice see I could do better. His training sessions are always different utilizing different equipment like 
old beer kegs, sledge hammers, some rather large tyres, powerbags, alongside the basics of the big lifts in the gym. This kept things fresh and interesting in and out of the gym.

Ben also helped me with my diet to shed some pre-season timber see I could be more agile on the pitch. Within 
the first week of the diet plan I could feel the difference and noticed that my jeans were starting to get baggy again. With the new diet and training sessions I lost 4kg in fat in 4 weeks, whilst my strength and power continued to grow. And that was before I had put on 5-6kg of muscle in the summer off season. I felt leaner, fitter and healthier than ever before and ready for the rugby season ahead.

I started training with Ben after having a stroke at a very young age. Thus the goal was to dramatically improve my health, fitness and 
well-being. The outset was tough but I was determined as no one should be subjected to the stress of a stroke so young, so lots 
needed to be done. Since then my posture has improved, my cholesterol has dropped dramatically and my energy levels have soared 
and I feel at least 10 years younger! 

The start of the journey was tough as Ben's techniques often go against the grain of thinking but Ben is an enthusiastic, patient and 
an encouraging trainer and whether for corrective exercise, fitness training or lifestyle coaching he has a refreshing holistic approach,
I cannot sing his praises highly enough! 

My husband and I had been trying to conceive for 15 months without success, we are both busy professionals. After only 2 weeks of following the nutritional advise that Ben had given me we fell pregnant. There is no doubt in my mind that the changes Ben advised me to make to my diet helped us to conceive. Before meeting Ben I simply thought of food as a way of fuelling the body, and giving it nutrients.  After our meeting he had re-programmed the way I thought about food. This was down to one conversation we had that I will never forget and it was this information about a certain food that made it easy for me to want to make the changes to my diet. I could understand why my body would have been struggling to conceive.
 
I would recommend Ben to anyone who is looking to improve any aspect of their health and wellbeing, his knowledge and way of explaining “why” will help you to achieve your goals

I started treatment with Ben due to pains in my colon, issues conceiving, as well as experiencing shoulder and neck pain.Ben established a specific way of 
eating to solve my colon and energy issues and worked together with me to create a diet plan to ensure that I was eating the correct food types and in the 
correct proportions. We also worked on emotional barriers to my well-being as these were holding me back in many areas of my life, stress, not good. Within 
weeks my colon was in a much better state and I felt much more energetic. We then tackled the shoulder and neck pain and through managing my stress better 
and some slightly painful massage we got control of it, but I now know it's largely linked to my stress levels and emotional well-being. Some months later I also 
finally got pregnant, coincidence or not thank you. 

I was only a client of Ben's for three months and have never felt better in such a short space of time. He is very knowledgeable in his subject area and has a friendly but professional approach to his work. I have had a number of health issues over recent years and also had poor posture which was giving me some back and neck problems. Ben gave me a complete health check and has introduced me to a fitness programme and change in diet which is designed specifically for my needs and lifestyle. With Ben’s encouragement I have been able to maintain these changes and am now reaping the benefits by feeling and looking fitter and healthier. I would highly recommend Ben as a personal fitness trainer and lifestyle guru.