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Donna Docherty


Looking at the slender images of 31-year-old Donna Docherty, it’s hard to believe that just two years ago, this petite gym fan weighed in at a shocking 15st 3lbs.

The now health conscious mum is, quite literally, half the woman she used to be after finally beating her addiction to junk food and replacing sugary snacks with high protein alternatives from yours truly!

By making these small changes, and enlisting the knowhow of her PT Fraser, Donna watched her weight and waistline whittle away in just 12 months, dropping from a dress size 22 to 8 and from 15st to 8st.

Prior to this, Donna was a self-confessed takeaway addict living on fish and chips and frozen ready meals throughout her teens and twenties. This incredibly unhealthy lifestyle not only had a negative impact on her weight, but Donna actually got used to being overweight assuming that was normal for her.

A notion enforced by diets failing to shift her excess bulk and a massive effort to lose weight for her wedding day in 2011 only leading to her dropping one dress size for her big day.

Donna - Before & After

Finally a shocking photo of herself at Christmas 2013 made Donna realise she had a serious problem and she immediately went through her cupboards and threw away all the junk food and sweet treats.

She even cut fruit as she believed sugar to be her biggest downfall.

Donna also began hitting the weights section – hard – and, well, the results speak for themselves!

Now, Donna is a healthy, happy, sugar-free 8st, and she hopes her story will prove that it’s never too late to start transforming your life.

Her motto – don’t aspire to look like the celebs, just aspire to be the best version of you – a sentiment we couldn’t agree with more…

Donna Grey image

Training Plan

Front Squats Lunges Leg Extension
  • 40kg x 5 reps
  • 45kg x 5 reps
  • 50kg x 5 reps
  • 40kg x 20
  • 50kg x 20
  • 40 x 20 x 2sets
Leg Press Bridges on box Hamstring curls with gym ball
  • 30kg x 10
  • 40kg x 10
  • 2 feet on x 10 x 2 sets
  • Single leg x 10 x 2 sets
  • x 2 sets of 20-30 reps
Overhead tricep extension Bench press Tricep pull downs
  • 24kg x 20 reps x 2 sets
  • 10 reps x 2 sets x 20kg bar only
  • 5 reps 25kg - 1 set
  • 15kg x 20 reps x2sets
Kettle bell Deadlifts Seated Row Push ups
  • Weight 8 x 15 reps
  • Weight 10 x 15 reps
  • 20 reps x 30kg
  • 15 reps x 40kg
  • 10 reps x 2 sets
Leg raises Glute bridge on box Bicep curls
  • 15 x 2 sets (body weight)
  • 10 reps x 2 sets both feet on box
  • 10 reps x 2 sets 1 leg at a time
  • 15 reps x 2sets

Donna Docherty in the gym

Meal Plan

Breakfast – I have this every morning

Example Lunches & Dinners - Everything is fresh and made from scratch at home


Example Snacks


Interview with Donna Docherty

Hi Donna, thank you for taking the time to chat with us, we're going to dive right into your story - so tell us, why did you decide to undergo a transformation?

Donna Before Transformation

It was a picture I saw of myself from the summer. We were out for dinner with friends when we lived in Azerbaijan.

I knew then I had to do something to lose weight but I continuously said to myself I will do it in the "New Year," but as the New Year got closer I seemed to get more eager to do it.

I woke up on 28th December 2013 and though if you’re going to do this Donna why are you waiting!? No time like the present!

What was the first thing you changed when you decided to undertake such a challenge?

All food high in sugar was gone!

Chocolate, sweets, yoghurts and Fruit (I know fruits are natural sugar but I cut them out too).

The only things I check on food packaging is sugar content.

I never check fats or any of the others just sugar.

From start to finish, how long did your transformation take?

I started on 28th December 2013 and by the 28th December 2014 I weighed 8st 8Ib.

Donna before and during her transformation

What was your lifestyle like before?

I had never ever been to the gym in my life. I ate what I wanted when I wanted without a care in the world.

I would have 2 cupcakes a day plus 2 chocolate bars (sometimes more) and I wouldn't care what it was doing to my health.

How did you overhaul this?

I just woke up on 28th December [2013], thought today is as good as any day to start and all the junk food went into the bin.

I can honestly say having a training partner is a must, especially if you have an experienced one as I had.

When did you discover Muscle Food?

I discovered Muscle Food when my PT suggested I start to add a protein supplement into my diet as my workout plan was changing and we were introducing more weights in to my routine.

He pointed me in the direction of Muscle Food.

How did the site affect your transformation?

When I saw that there were healthier options to crisps, sweets and chocolate (from protein bars at the time). I started to introduce these things back into my diet.

You've admitted you have a sweet tooth - how do you keep this in check with your healthy lifestyle?

I snack on the healthier options from Muscle Food.

Chocolate cravings I can keep in check from the protein bars. Sweets I keep in check with the gummies and I even get my crisps for there too!

Your transformation is nothing short of incredible - how on earth do you maintain your motivation?

I love what I do!

I train with My PT two days a week. He keeps me very motivated and is always encouraging me in the gym when I doubt myself.

Fraser (PT) encouraged me and gave me confidence that I never had before with helping me change the shape and definition of my body.

Without Fraser’s help my body wouldn't be in this shape.

Donna Docherty After Transformation


Top 3 tips for aspiring transformers who may be reading this interview?

  • Don't aspire to get the look you think you want from all these famous stars in Magazines (because they don't really look like how they look in magazines).
  • You need to be really self-motivated as no one is going to do it for you.
  • Never give up! If I can do it you can do it - good luck! I hope to be reading your transformation story soon...

What was the most surprising thing you learnt about yourself over the past few years?

How much willpower I actually have

Donna before transformation

Did you have any pitfalls? If so, how did you overcome these?

I never ever gave up. I never caved in. I knew what I wanted and I achieved it… and more.

How has your transformation affected your friends and family?

My family and friends often ask me for recipes (for healthier family favourite meals) as we make meals from scratch in our house now. My transformation has actually had an impact on my daughter because she sees and understands the benefit of having and leading a healthy lifestyle.

What was the most challenging thing for you at the gym?

In the beginning everything was a challenge for me at the gym due to being overweight.

As the weight started to melt away it all became a lot less challenging.

In the beginning I struggled to do box squats with no weights - nothing - just me squatting down on to a low box and back up again. But now I’m squatting with 80kg (pb) on my back!

Muscle Food Goodies

How has training with a PT helped you achieve your goals?

Achieving the shape and definition my body has now wouldn't have been possible without Fraser my PT.

Without his knowledge, expertise and continual motivation I wouldn't have achieved this.

Top three Muscle Food goodies?

What's next for you?

To continue building more muscle and achieving some more personal best records.

Is there anything else you'd like to add?

If you’re reading this and you’re thinking of changing your life style. What are you waiting for? Go for it!!

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.