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Daniel Hoyles


Vital Statistics Before Current
Height 173cm -
Weight 81kg 86kg
Body Fat 15% 10%

23 year old Daniel Hoyles first became enthralled by fitness 8 years ago whilst training for the Royal Marines in 2007.  The tough training style suited him and he quickly developed a passion for pushing his body to its limits.

The then 17 year old Daniel flew through the selection process and was gearing up for the big time when disaster struck and he broke his leg halfway through training.  He was subsequently medically discharged.

Not to be discouraged, Daniel continued to train hard when his leg healed and soon found himself sporting a pretty aesthetically pleasing physique. But in 2013, Daniel dislocated his shoulder and tore his rotator cuff whilst in the gym knocking him out of training.

Then, within weeks of him being cleared, Daniel smashed his thumb and joint leaving him physically incapable to work out for over a year as he couldn’t hold bars or lift a simple dumbbell.

Unsurprisingly, Daniel’s motivation for fitness waned and he began piling on the pounds.

His wakeup call came in the form of a photograph taken in September 2014.  He was appalled by how his once trim and toned physique sported soft arms, soft abs and no chest or legs.  So, he decided to do something about it.

He cleaned up his diet thanks to Muscle Food, enlisted the advice from a Personal Trainer and began a 6 month overhaul of his body, and his mind set.

Now, Daniel is in the best shape of his life having cut his body fat % from 15% to 10% as well as putting on 5kg of lean muscle and shrinking his waist to just 81cm.

Now, Daniel is in the best shape of his life having cut his body fat % from 15% to 10% as well as putting on 5kg of lean muscle and shrinking his waist to just 81cm.

Those soft arms, abs and non-existent chest are gone for good…

Daniel - Before & After

Training Plan

My training plan is a split body plan which my trainer changes up every week,

We use a lot of controlled slow reps, we always pre-exhaust muscles and use dropsets / supersets quite a lot for intensity,

Being a pro athlete himself I trusted him and it has paid off.  I still have shoulder issues so I stay away from heavy compound movements... For now anyway.

Meal Plan

  • 2416 kcal Daily Calorie Intake
  • 25 g Carbohydrates (4%, 100 kcal)
  • 160 g Protein (26%, 640 kcal)
  • 186 g Fat (70%, 1676 kcal)

These are the macros I use as I’m on the Keto diet given to me by my trainer.

I hit these any way I can, it’s actually really hard to get that amount of good fats in!

A typical day consists of:



Daniel Hoyles

Hi Daniel, thank you for taking the time to talk to us.  Let's kick things off with an easy one - can you tell us more about your background.

I'm 23 from Norwich and I'm an ex armed forces aircraft engineer and I now work on Tornado Fighter Jets. I love everything to do with fitness and training and want to make a career in this industry.

How and why did you get into fitness?

I originally got into fitness in 2007 whilst training to join the Royal Marines, I got through selection to then broke my leg halfway through training and got medically discharged.

Daniel before and after

You mentioned to us previously that 2013 was a year riddled with injury - what impact did your injuries have on your fitness and motivation?

I was in reasonable shape before my injuries but concentrated more on strength than aesthetics, I was out for about a year and lost all motivation as I couldn't lift what I used to.  This is when I got more into aesthetics and training to look good.

When and why did you decide that enough was enough?

I saw a photo of myself at an event and I really wasn't happy with what I saw, so decided I needed to get back at it!

What was it like getting back into the swing of things?

The first few weeks were hard physically and mentally, being demoralised by the strength loss but it soon came back and I got back into it quite quick.

You must have had moment of frustration, how did you overcome these?

The most frustrating part is constantly having little niggling pains from the previous injuries and knowing that I have to take things easier on certain exercises.

We've no doubt that coming back from injury the way you did was super tough - what was the best advice you received in helping you get back on it?

Daniel Hoyles Tattoo

The advice from physios and rehabilitation PTs who told me to take things slow and not to try and jump back in at the deep end.

How long was it before you were happy with your physique?

I don't think I'll ever be fully happy, this is the addiction and what motivates me not to stop working hard.

Tell us a little more about your current approach to training…

I'm now very much into getting leaner and being more healthy and varied in my training.

Top 3 tips for a successful transformation?

  • Hard work has to be top of the list.
  • Not getting too demoralised with a bad session.
  • Keeping your diet varied. Not having chicken and broccoli for every meal!

How do you like to chill out post workout?

With a good meal and a film, then bed!

What body part are you most proud of?

This year my abs and core are the best they've ever been.

Daniel Hoyles Selfie

And the one you think needs a little more work?

I think I'm pretty well proportioned now but if I had to choose it would probably be my back.

What role did nutrition play in helping you get back into shape?

My diet was probably the biggest change after getting back into things. I used the Keto diet to drop a lot of my fat.

How strict are you with your diet?

When I'm dieting I am quite strict, but I do have some cheat food every couple of weeks so I don't get bored and fail.

What 3 Muscle Food products do you simply HAVE to have in your basket?

  • The venison steaks are amazing.
  • I had the exotic hamper once to have a change.
  • And I also really like the snack ham.
Daniel Before and After

Biggest foodie guilty pleasure?

It's got to be a homemade Oreo milkshake.

What's your supplement stack like?

I don't really use any supplements apart from a pre workout sometimes when I need a boost.

If you could trade places with any other person for 1 week - alive/dead, famous/not famous - who would it be and why?

Definitely Dwayne Johnson, he's a beast and definitely lives the high life!

What are your goals for the future?

I'd love to gain a sponsor and get into the fitness modelling industry, but there's a long way to go.

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.