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How I Built Muscle In Just 60 Days With Myprotein (8-Week Body Transformation Challenge)
Jan 30, 2025
Watch how a Myprotein customer got into shape, built muscle and grew in confidence in an 8-week transformation.
Meet Nathanael whose goal is to get fit and build muscle for his Summer holiday. After being inconsistent with training for 2 years due to numerous injuries and the pandemic, Nathanael has grown some bad habits over the last couple of years. With the help of Myprotein's supplements and PT, Nathanael wants his abs and confidence back, and to get his eating under control.
Watch his 8-week body transformation journey now, you won't believe the after pics.
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#bodytransformation #musclebuilding #myprotein
Show More Show Less View Video Transcript
0:02
hi i'm nathaniel and i want to finally
0:04
get summer body ready so i'm jumping on
0:07
an eight-week transformation program
0:08
with my protein and they're going to
0:10
help me transform my attitude towards
0:11
diet and fitness by providing me with
0:13
the pt and the products we'll need along
0:16
this journey
0:17
[Music]
0:23
so my history of diet and exercise has
0:25
been a
0:26
it's been like a roller coaster really i
0:28
guess like with my diet
0:31
i've gone through phases where
0:33
it's been
0:34
like it's been good like i've been
0:36
healthy
0:37
um i've cut out junk food cut out like
0:40
chocolate and cheese
0:41
but every now and again treat myself to
0:43
one of those things and i mean that's
0:45
just like a downward spiral i want to
0:46
start a transformation now
0:48
because it's almost summer
0:50
so this is eight weeks and eight weeks
0:52
will put me right in the peak of summer
0:54
which would be ideal for me to like if i
0:56
go abroad go on holiday
0:58
being able to back my top off and you
1:00
know have abs so
1:02
now's the perfect time to start this
1:04
transformation but i definitely have had
1:06
insecurities
1:07
in terms of my body i don't know when it
1:09
started but just seeing the different
1:11
things on social media maybe that's just
1:13
because i keep seeing stuff on there i'm
1:15
just like comparing myself to that i
1:16
shouldn't really be doing that but it's
1:18
hard not to when you just see it all the
1:19
time
1:20
and even though like some people at
1:22
times have complimented me in the past
1:24
it hasn't held the weight that it should
1:27
i'm most excited about getting ups
1:30
that's literally what i'm most excited
1:32
about and also just seeing how his
1:34
transformations work because like i've
1:36
seen different videos and stuff i'm just
1:38
like sure you can't do that in such a
1:39
short amount of times i actually want to
1:41
like go hard at this when i like stick
1:43
to it as best as possible but i'm
1:44
nervous about not hitting the end goal
1:46
i'd say
1:50
hi hello
1:52
it's looking good thank you very much
1:54
feel good like if i'm gonna look like
1:56
that in eight weeks i can't wait to get
1:57
started you're looking really healthy
1:59
looking in shape so
2:01
future me
2:02
got a big question to ask eight weeks
2:04
are done
2:05
do you have abs now do i have abs of
2:07
course now i'm joking i do have like um
2:11
a few
2:12
a few abdominals
2:14
i feel proper like pleasing myself too
2:16
if i
2:16
didn't think that i would be able to
2:18
stay as disciplined as i have done
2:21
but um yeah i'm gassed very happy
2:24
mad i'm jealous what was your most
2:25
challenging moment it felt
2:28
comfortable to actually like slip into
2:29
this
2:30
um and do like a plan but then as soon
2:32
as work kicked in like from week three
2:34
it got harder and harder because i had
2:36
less time to do workouts and i had less
2:38
time to actually like meal prep
2:40
and basically like living my normal life
2:43
that's when it got tricky and that was
2:45
difficult was there a moment when you
2:46
felt like you wanted to give up there's
2:48
many moments i definitely felt like i
2:50
wanted to give up
2:51
so at the start it's going to be
2:52
difficult you're going to want to quit
2:54
many times
2:55
but stick at it
2:58
push through the pain barrier
3:00
do those early starts because at least
3:03
you'll get your workout in and it's only
3:05
eight weeks so you know that at the end
3:08
if you stick at it you'll look good
3:10
so
3:11
be positive
3:15
let's just kick start things off with
3:17
what you want to achieve over the next
3:18
eight weeks i might be going on holiday
3:20
or might be having to go to occasions
3:23
where i've got to take my top off so i
3:24
need to get those abs sorted for someone
3:26
yeah and how long have you had this goal
3:29
i'd say i've had this goal for like
3:32
years
3:33
so nathaniel is wanting to
3:36
tone up see more ab definition and just
3:38
feel a little bit more summer ready for
3:41
his plan it is going to be mainly
3:43
strength based so that we can help him
3:45
tone up and see more definition within
3:47
his body so he's going to be doing a
3:49
four-day split where he's doing upper
3:51
lower upper lower and this is just to
3:53
make sure that we can hit multiple
3:54
muscle groups more than once a week
3:56
instead of just doing push-pull legs if
3:58
we're not going to be hitting those
3:59
muscles multiple times so what do you
4:01
think could potentially be other
4:03
barriers that you may even experience
4:05
over the next eight weeks towards
4:07
achieving those goals a couple of my
4:09
biggest struggles have been like
4:10
snacking on chocolate snacking and
4:12
cheese like i don't know i just get
4:14
addicted as soon as i've had like one
4:15
chocolate in a week i'm gonna have to
4:17
have another one in terms of his
4:18
nutrition we've gone with what's really
4:20
realistic for him so nathaniel doesn't
4:22
have much time to cook he's living in a
4:25
shared space so he doesn't want to be
4:27
spending hours and hours in the kitchen
4:29
so we're looking at things like meal
4:30
prepping and meals that are quick and
4:32
easy for him and equally adding in the
4:34
things he enjoys so chicken burgers
4:36
chocolate all these things that he said
4:38
to me he enjoys we've made sure they are
4:40
included in his plan so that he can stay
4:42
on track with that and get the best
4:43
results possible we're going to show you
4:45
how to include those things find that
4:47
balance and maintain your results long
4:49
term and how many days do you think
4:51
you're going to be able to get to the
4:52
gym realistically and
4:54
i do emphasize to realistically we don't
4:56
want to say six and you only end up
4:58
doing four yeah it won't be six it will
5:00
probably be four okay i think i'll be
5:02
able to get there on average four maybe
5:04
sometimes five but definitely on four
5:08
right so we're gonna be doing four
5:10
different fitness tests and this is just
5:12
gonna check how many reps you can do in
5:14
a certain amount of time or just in
5:16
total and we're gonna use these to
5:18
compare eight weeks down the line to see
5:19
how your strength has increased we're
5:21
gonna see the maximum time you can hold
5:24
a plank force three two one and off we
5:27
go there
5:31
we're all just going to be waiting here
5:32
for nathaniel to stop now
5:34
could just cheat
5:37
that's five minutes
5:42
so they're sweating too much now
5:45
that's gonna be hard to beat now though
5:46
remember that you're gonna do that in
5:47
eight weeks time all right so what we're
5:49
gonna do next is
5:51
just test the maximum spots that you can
5:53
achieve within a minute so one and off
5:56
we go a minute on the clock
6:00
[Music]
6:03
there time
6:05
66 reps
6:06
right so maximum push-ups in a minute
6:11
you can just sit
6:13
for 15 seconds
6:18
that's it relax in there that's good
6:21
nice so 62 is the number to beat next
6:23
time right so our final test that we're
6:25
going to be doing is our maximum
6:27
pull-ups
6:31
nice just the max that's it
6:35
that's it nice
6:36
well done that was good so that is the
6:38
fitness test and the assessment done so
6:41
we're going to take those and we're
6:42
going to reassess and retest them at the
6:44
end of the eight weeks just to check
6:46
that any imbalances we may have found
6:48
are gone or improved on and that your
6:51
fitness and your strength has increased
6:52
over the eight weeks time so we have
6:54
eight weeks to work hard be consistent
6:56
really push yourself in the gym and then
6:58
we're gonna retest those numbers
7:02
day number one on this transformation
7:04
journey
7:06
i know it's gonna be harder than our
7:08
first sport but
7:09
it's gonna be worth it summer's around
7:12
the corner look at that summer bod
7:16
that gym session right there oh my days
7:20
wait i almost threw up but like because
7:23
doing like things i've never done before
7:25
like was it bulgarian squats and
7:27
romanian deadlift doing a superset of
7:30
that that's when i almost threw up belly
7:32
was doing like somersaults twisting and
7:34
turning cooking my first meal from
7:36
kiera's diet plan that she gave me make
7:38
like bagels scrambled eggs bacon and
7:40
some rocket having two eggs and one
7:43
bagel
7:46
i mean it's nice but
7:48
i would usually have like two bagels
7:50
minimum
7:51
finished products
7:55
not gonna lie that breakfast was tasty
7:58
it's actually delicious
7:59
but the fingers like the portion size
8:02
push is too small i like i need another
8:04
plate but
8:05
if i'm going to hit my goal in eight
8:07
weeks
8:08
i need to stick to the 2200 calorie
8:10
limit that i'm on so today i'm gonna be
8:12
doing my second workout but yeah i did
8:14
wake up this morning and being honest
8:17
i was like i can't bothered
8:19
but that's because i'm starving it's
8:21
only the second workout day so
8:24
i'm gonna have to like fight through it
8:25
and just like stick to it because still
8:28
quite a long way to go
8:30
yeah i'm still here still at it so
8:34
yeah just about to go to the gym and
8:36
just put myself through my paces
8:43
that was a tough workout
8:46
way i think ed sheeran said it best when
8:49
your legs don't work like they used to
8:51
before
8:52
like yeah it's been a good session to
8:55
prepare i'm just looking forward to
8:56
going home and sleeping though
8:58
like i'm not even thinking about food
8:59
today which is a shocker okay so i think
9:02
now the novelty has worn off
9:05
i am so hungry and craving junk food
9:07
right now i just came back from town and
9:10
obviously there's so many distractions
9:12
and temptations just to
9:14
buy a big juicy burger man i'm gonna eat
9:16
in a sec but
9:18
i need something that's greasy not gonna
9:20
lie i almost went to the famous golden
9:22
arches
9:23
in my head i'm thinking like
9:25
even if i just gave in and just slipped
9:28
at one time now
9:30
it'd be fine if i got back on track but
9:32
i know that's the wrong way to look at
9:33
it
9:34
but yeah this is tough man it's tough so
9:37
it's the second week of his
9:38
transformation journey uh just done a
9:41
lower body workout it was actually a
9:43
struggle today um
9:45
i think also like my body was aching
9:47
from doing roller skating the other day
9:48
for the first time like the amount of
9:50
times i felt was mad and my back was
9:53
hurting looking forward to the rest
9:54
tomorrow
10:00
[Music]
10:05
so my favorite time of the day
10:08
dinner time
10:09
just got some noodles some chicken
10:11
noodles uh some peppers some broccoli
10:14
spring onion hiding in there as well
10:16
i couldn't bother to like put the
10:17
teriyaki sauce on so
10:19
i thought why not just go with
10:21
my protein barbecue sauce
10:24
barbecue sauce can go with anything and
10:25
this is delicious so looking forward to
10:27
talking into this
10:30
it's five in the morning
10:33
now literally it's five o'clock in the
10:34
morning you know
10:36
oh my days man it's the earliest i've
10:39
been gym in years
10:42
this is my first week of being at work
10:45
and also doing this transformation plan
10:47
and i don't know what it is but it is so
10:49
much harder today i'm working from home
10:52
so it's not as bad as yesterday when i
10:53
was in the office but
10:55
boy yeah like having lunch with my
10:57
friends and colleagues yesterday
10:59
i was tempted so bad like the food that
11:02
they had smelled so nice and so good
11:04
yeah man it is tough it is a struggle
11:07
here i am in nature i thought i'd come
11:09
outdoors breathing the fresh air taking
11:12
the vitamin d
11:13
and still work hard at science
11:16
jeez
11:17
decided to burn off some calories in a
11:19
different way today
11:20
uh just come back from a walk with my
11:22
friend patsy and her dog buddy it's
11:24
always good just to get out and
11:27
embrace the nature and have some fresh
11:29
air um especially when it's sunny i
11:31
think we did like 12 000 steps or 20 000
11:34
steps or something like that but
11:36
steps were had
11:38
and calories were burned so
11:40
just done a late night gym session
11:42
it's half past midnight and yeah i never
11:45
go to the gym at this time
11:46
but did it out of guilt because
11:50
yeah i think i said before that the day
11:51
that i was gonna stumble was coming soon
11:54
and it came
11:56
way like the last couple of days have
11:58
been bad for me like following the meal
12:00
plan
12:01
um had quite a lot of chocolate
12:03
uh
12:04
triple chocolate cookies donuts
12:06
couldn't stop myself man like one bite
12:09
led to another which led to me just
12:11
having bear
12:12
but man
12:14
felt guilty about it i've hopefully got
12:17
that out my system now hopefully there's
12:18
no more slip ups i'm at the halfway
12:20
point as well so hopefully now
12:22
it's just like
12:24
stepping up another level
12:30
first four weeks have been like
12:31
difficult to be honest i realized i used
12:33
to be greedy like proper greedy because
12:36
looking at the porsche sizes that i have
12:38
now with the plant
12:40
it actually looks like a normal porsche
12:41
size before it's like a mountain on a
12:43
plate that i used to just stack up
12:46
and
12:46
like i realized that i need to have like
12:49
more self-control i know that i can like
12:51
have days where i slip up just making
12:53
sure it's not a consistent thing
12:55
on the scales i know that i've lost
12:58
like what half a stone to me that's a
13:00
bit mad because like because i know that
13:02
looking at my progress pictures now
13:05
i feel like i'm skinny yeah i've noticed
13:07
some small changes
13:09
um in terms of my main goal getting abs
13:12
like the lighting's hitting a bit nicer
13:14
so um it's getting there it's getting
13:16
there
13:17
eight weeks isn't long enough to have
13:20
like the transformation that i want in
13:21
my head
13:22
i mean at the end of eight weeks i think
13:24
i'll still have a transformation like
13:26
i've seen some changes already
13:28
but i want to see how far i can take it
13:32
this is a lot harder than jim
13:34
like i'm sweating so much more easily
13:37
without a gym
13:40
but like i kind of want to
13:42
like each time i fail in this one in
13:44
particular just makes one do even more
13:47
i do feel stronger because
13:50
the first week especially
13:52
like sticking to the meal plan and then
13:54
doing the workout plan
13:55
um i used to
13:56
well i was aching after every session
13:58
pretty much and like there's some days i
14:00
was feeling sick
14:01
but
14:02
like the last week just gone like i felt
14:04
fine after the session so i felt like i
14:06
could do more i could do more sets more
14:08
reps and i did do that so yeah i think
14:10
i've got stronger as the process has
14:12
gone on
14:16
so i'm at work right now i just found a
14:18
little room just to film this little
14:19
vlog um hiding away from everyone else
14:21
at the moment this morning uh i did my
14:24
upper body workout it's week five
14:27
and uh
14:28
it was difficult man it was so difficult
14:32
i enjoyed it though i enjoy upper body
14:33
more than lower body definitely but
14:35
there's temptations all around me at
14:36
work man even in here
14:39
some mini
14:41
mini oreos
14:43
i was gonna have them i was gonna like
14:45
have a little a little little cheat
14:48
but
14:50
i think i'm gonna hold off until after
14:52
the transformation journey is done so i
14:53
already had my slip up last week when um
14:56
like with the donuts and chopper
14:58
chocolate cookie
15:01
[Music]
15:09
all right then so
15:12
this morning i decided to weigh myself
15:14
and i think it's about week five i am
15:17
now 80 kilograms
15:20
80 kilograms boy i have not been this
15:22
way in
15:23
i don't know how long like probably when
15:26
i was like back at school like 10 years
15:28
ago or something like that
15:29
so this to me is mad
15:31
looking on myself i'm thinking
15:34
am i too skinny
15:36
at least something's happening at least
15:37
something's working and
15:39
at least i should have a transformation
15:41
at the end like my weight could go back
15:43
up who knows
15:44
so i couldn't resist the cheeky nandos
15:47
and this is what my order's looking like
15:49
don't usually get this but
15:51
had to be done today to keep the
15:52
calories down semi healthy
15:54
got a little spiced
15:57
butternut squash thing here
15:59
rainbow slaw here
16:01
chicken breasts here thinks about like
16:03
700 calories in total
16:05
it's a little cheap but i couldn't
16:07
resist nando's today
16:09
hey yo
16:11
i am tired
16:13
so tired today
16:15
but i had to get up at five o'clock in
16:17
the morning just to get here
16:19
to the gym car no energy but i gotta get
16:22
these workouts in because i'm away this
16:24
weekend so
16:25
climb and go to the gym then so
16:28
i've gotta do it now and i gotta do it
16:29
tomorrow as well
16:31
i wanna make sure i get all my workouts
16:33
at least
16:34
because i can't have any complaints at
16:36
the end so
16:37
i'm away in birmingham today well this
16:40
weekend
16:41
so
16:42
um
16:43
it's gonna be tricky sticking to the
16:45
meal plan it's currently like eight
16:47
o'clock in the morning and i'm gonna go
16:49
down for breakfast
16:50
and usually if i go away with work um
16:53
and breakfast is included i'll just like
16:55
stuff myself man like it's all free in
16:58
it so gotta make the most of that but
17:00
today i'm gonna have to actually like
17:03
count the calories in my head sort of
17:05
thing
17:07
so i just had breakfast yeah and boy
17:09
just had to wolf it down and leave man
17:11
because
17:12
too much temptation too much sugary
17:15
goodness man like lemon drizzle cake
17:18
banana bread
17:20
pastries oh
17:22
it's all there what i mean why is cake
17:24
out for breakfast if i had one i
17:26
wouldn't have had one i would have
17:27
probably had about eight and i'm not
17:28
even exaggerating so just finished work
17:32
and it's one of them ones where
17:35
you have to eat like what they prepare
17:37
so like they had a finger buffet i
17:40
actually had about eight cakes
17:42
maybe nine cakes
17:44
eight nine ten sandwiches i definitely
17:47
went over 2000 calories just right there
17:50
so yes a bit of a mad one still so
17:52
walking back to a train station now it's
17:54
two miles away
17:55
get some steps in but
17:57
i couldn't resist man got a sweet tooth
18:00
all right then
18:02
so here we are in the final week of this
18:04
transformation journey and i'm looking
18:06
forward to finishing not gonna lie
18:09
i can't wait to finish i mean it has
18:11
been good overall and it's been a good
18:14
process to be a part of but
18:15
boy
18:17
it's been challenging it's been
18:19
difficult
18:20
some days i just i can't believe uh i
18:23
actually managed to go through a day and
18:24
actually stick to the plan obviously i
18:26
slipped up along the way as well
18:27
sometimes but not majorly like i was
18:30
pretty strict of it like it's not being
18:32
like proper different to a normal life
18:34
it's just that i've had to make
18:35
sacrifices whether that be food or
18:37
socially but i'm glad that i can see the
18:40
light at the end of the tunnel now i can
18:42
see and i have seen that there is some
18:44
change it's obviously not the final
18:47
change that i want overall in my life
18:49
but it's a step towards that so that's a
18:51
benefit
18:52
and um it'll be interesting to compare
18:55
the
18:55
before and after photos
18:58
[Music]
19:00
hey nope and you also i'm darren my
19:02
protein pt so today i'm going to take
19:04
you through your final assessment of
19:05
your eight week transformation program
19:07
i'm not gonna lie i'm proper nervous for
19:09
this but i'm looking forward to seeing
19:11
if i can beat my times in that first
19:13
time first of all we're going to start
19:14
off with a plank let's go
19:18
so it's 30 seconds gone that's bang on
19:20
two minutes now
19:22
yeah
19:31
a two minute plank is impressive but
19:33
then to do additional two minutes on top
19:35
of what you've done last time is
19:37
yeah good caution very good our mind as
19:39
well good mindset to be honest with you
19:41
to be able to stay focused and hold it
19:42
that long now we're gonna do push-ups
19:44
press-ups okay so upon assessment you've
19:47
done 62. so we're going to try and beat
19:49
that if possible today go
19:54
two more to be 61 61 and again let's go
19:58
62 so you equal last time you've got
20:00
five seconds come on give me two more
20:01
two more let's go go come on don't don't
20:04
up
20:04
there you going pause 63
20:07
63 good man you as explosive then
20:11
so we're going to do squats okay you've
20:14
got one minute to do as many as you can
20:16
last time you've done this upon
20:17
assessment you're done 66 in one minute
20:20
go
20:24
better
20:25
7 68 sometimes 69
20:29
yeah
20:30
so for this assessment we're going to do
20:32
wide grip overhand pull-ups
20:43
good man how are you feeling
20:44
feel good beat my score last time yeah
20:47
happy
20:52
my body feels lighter now i feel slimmer
20:55
i feel trimmer i feel good
20:58
i might be a little bit too slim but
21:01
right now i'm happy like with the change
21:02
that i've had because i've tried before
21:04
to like change my body and
21:07
nothing's really happened like i've
21:08
stayed like the same for like the last
21:10
few years
21:11
sticking to a plan and following a diet
21:13
plan has been like great for my mental
21:14
health because i know what i'm doing
21:16
rather than going to the gym and just
21:18
winging it and it's like helped me stay
21:21
focused it's been good to just have like
21:23
a rigid structure
21:25
and just kept me motivated i'm more like
21:27
worried about what i'm putting into my
21:28
body now yeah i think i'm more in
21:30
control of my cravings i think i've got
21:32
more discipline i think that's what the
21:33
plan has shown me or the diet plan and
21:35
the workout plan has shown me like that
21:38
can be disciplined and self-disciplined
21:39
and also motivated that self-discipline
21:41
and motivate
21:42
self-motivation um i think
21:45
both of those things aren't only like
21:47
applicable to like doing workouts and
21:49
whatnot like it will definitely carry on
21:51
over into other areas of my life this
21:53
plan that i've been on like has shown me
21:55
that i can like push myself through
21:56
things i don't want to do and it will
21:58
end up in like good results at the end
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