British Red Tractor Assurance is available on selected products.

Our high welfare British Veal is RSPCA Assured.


Ben Turnbull


Vital Statistics Before Current
Age 22 -
Weight 101Kg 85.7Kg
Waist 40" 30"
Body Fat 27% 8%
Biceps 13" 16"
Chest 43" 41"
Quads 25" 29"

Ben, a 22 nightclub DJ, was always relatively active throughout his life, but after a sad event occurred last year, he decided it was time to pursue something that made him happy and embarked on a journey to cut a fitness models body.

So, he hit the gym, adapted his workouts and improved his diets. He kept a log of his progress and took regular pictures to help motivate him when he felt like he wasn't achieving much.

Ben - Before & After

All this hard work and determination certainly paid off and now he weighs in at a fantastic 13 stone 7 with only 8% body fat.

His ambition is to become a fitness model, but most of all he wants to inspire people to show what they can accomplish when they have the drive, ambition and support.

Ben Before & After

Training Plan

  • Mon.

    Monday: CHEST & ABS

    • Smith Machine Press - 3 working sets, 8-12 Reps using Rest Pause
    • Side Raises (standing) - 3 working sets, 8-12 using Drop Sets
    • Front raise (use an ez bar or straight bar to if you don't have ez bar
      and raise up to shoulder height while standing) 3 Working Sets, 8-12 using RP
    • Rear Head using dumbbells (incline bench at 30 degrees up from flat. Lie face down on bench and perform reverse flues with db) - 2 sets working 8-12 using RP
    • Calf raises 3 working sets - 8-12 Reps using RP
  • Tue.

    Tuesday: BACK

    • Pull ups wide grip - 3 sets
    • Dead lifts - 3 sets
    • Wide grip lat pull-down (using straps for grip) - 3 working sets, 8-12 Reps using RP
    • Cage Bar rows (palms facing each other which means semi supinated grip) - 3 working sets
    • EZ bar curls (if no EZ bar use straight bar) - 3 working sets, 8-12 Reps using Negative or Partials
    • Standing Hammer curls using Dumbbells - 3 working sets, RP
  • Wed.

    Wednesday: HIIT Cardio

    • HIIT Cardio
  • Thu.

    Thursday: Chest & Triceps

    • Incline bench press - 3 sets
    • Flat Bench - 3 sets
    • Incline db press - 3 sets
    • Weighted dips - 3 sets
    • Flys - 3 sets
    • Close grip bench press - 3 sets
    • V bar push down - 3 sets
    • Db over head tricep extension - 3 sets
  • Fri.

    Friday: HIIT Cardio

    • HIIT Cardio
  • Sat.

    Saturday: HIIT Cardio

    • HIIT Cardio
  • Sun.

    Sunday: Rest Day

    • Squat - 3 sets
    • Leg press - 3 sets
    • Hack squat/front squat - 3 sets
    • Hamstring machine - 3 sets
    • Quad extension machine - 3 sets

Meal Plan

The Interview

Why did you decide to get fit?

I have always been relatively active. I suppose I started at 16 years old training off and on but last summer, I lost my Mum. A week later, my girlfriend dumped me. So I decided to do something for myself! I always wanted to look like a fitness model so I researched and educated myself in how to achieve it.

How did you go about it?

I've always enjoyed the gym so it wasn't too difficult in adapting my workouts. It took my mind off things, kept me busy and kept me happy. So I just carried it on really.

What is your end goal to all of this?

I'd like to be a fitness model and inspire people to show what they can achieve when they put their minds to it.

When did you first notice your body had changed?

Robert Almond after

After September in 2012 I began to notice mass, in March or April of 2013 I watched myself closely, took my time and took pictures of my body every week so I could keep a proper track of my progress. Seeing my body change like that kept me motivated to continue on.

What impact has it had on your life?

It's had a really positive impact on my life. I used to be down in the dumps. I was very unhappy with nothing to do but by changing my lifestyle I began to get enjoyment out of life again. Working out gave me goals, good goals and I'm generally fitter and healthier now too!

How important is it for you to have a good balance between your work, the gym and personal life?

I think it's vital. Balance is everything and moderation is key. It's really important you allow yourself to relax, and you have to enjoy what you do to be happy.

How do you actually do this?

I enjoy myself at the weekends. I take a day off the gym and do something I enjoy like going on a random day trip somewhere – Alton Towers is great, by the way! I make sure I keep my diet though, but I don't get wound up if I have a cheat meal once in a while.

…but I don't get wound up if I have a cheat meal once in a while!

It's been said that people can become obsessed with their gym routine and as a result they lose focus on what's important – what's your stance on this?

I think they can become too obsessed when what they need to do is relax! Gym is not the end of the world – family is more important as are the people who love you. Also, as soon as gym becomes a chore and you stop enjoying it, what's the point in it really?

There are a lot of people out there who say they can't workout because they have no time to do so, what would you say to them?

I'd say for them to make time! Working out doesn't have to be done in the gym. You could go for a run in the park or even follow a home workout routine. You have to be willing to make a change, put in the same effort and prepare your meals and stuff ahead so you're eating right. Mind-set and preparation is key if you really want to change.

Almond Butter

How do you keep yourself motivated to workout?

I keep track of my progress and my training partner is in really good shape so that helps motivate me too. I even have Rob Riches as a screen saver on my phone so I have that constant motivation right in front of me. I also use YouTube for gym motivation. But mainly, it's watching my progress. The first time I noticed it – it was mind blowing!

What training advice would you give to those just starting out?

Leave the ego at the door, keep your routine simple and learn how to execute the basics well. Give yourself a goal and work towards it.

What nutritional advice would you give?

Diet is the most important tool in helping you achieve your goal. Gym is only one hour out of the day, but your diet is twenty-three hours, so getting your eating right is very important. I'd recommend to eat whole foods too as they had a massive impact on my transformation, and don't rely solely on supplements, you need real food to grow and see results.

What three foods are your must eats in helping you maintain your physique?

  • Grass Fed Beef – it's better quality, it's lean and not injected with anything to make it taste or look better.
  • Egg Whites
  • Chicken – it's lean and great for cutting and bulking.

Grass Fed Beef – it's better quality, it's lean and not injected with anything to make it taste or look better

Irish Steak

What was the biggest lesson you learnt during your fitness journey?

I learnt to not to expect things to happen overnight. I realised that consistency is key and that massive gains happen over time. Most of all I learnt not to give up and not to punish myself for having a pizza once in a while! It's really not the end of the world if you have a slice!

What is your biggest workout achievement to date?

I deadlifted 250kg, squatted 200kg, benched 140kg and dumbbell shoulder pressed 52.5kg!

Who has been your biggest workout inspiration?

My Dad. He's given me so much support. We've had our fair share of arguments and he's never lifted a weight but he showed me how to love sport. He's the one who told me to do what I love and enjoy it.

My fitness inspiration would be Rob Riches, Greg Plitt and Kirk Miller but I think it's important to want to be you too.

What are your three must do, no equipment moves you rely on to torch fat and build muscle?

  • Pull Ups
  • Squats
  • Lunges

And dips if you can find somewhere to do them!

Ben selfie

Any last words you'd like to share?

Focus on your diet over what weight you're trying to lift. Training is still important, but there's no point in not training to your full extent. Most of all enjoy what it is you do. Enjoy your workouts and get a decent work, life, and gym balance.

Focus on your diet over what weight you're trying to lift

Every transformation story featured on Muscle Food outlines that a good diet and a good workout plan are essential to achieving the results you desire. All transformation stories, exercise routines and diet plans are provided by the customer and have not been checked by a nutritionist or doctor. Results may vary for different individuals.

Muscle Food Final Thoughts

Every transformation story featured on Muscle Food outlines that a good diet and a good workout plan are essential to achieving the results you desire. All transformation stories, exercise routines and diet plans are provided by the customer and have not been checked by a nutritionist or doctor. Results may vary for different individuals.

Acheive your Gym Goals
The one weight you’re not using that you REALLY should according to Jamie Lloyd…
See more here...
Roxy Winstanley
Jamie Gray SLASHED his body fat by 12% in just 12 weeks! Find out how YOU can too!
Read now...
a no nonsense pure protein punch you can drink
Ice Cream = pure happiness! And with +21g protein PER SERVE, think of those GAINZ…
What's not to love?