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Lee & Vicky


Meet the Mccaffreys – a couple who supported each other to transform their lives and lose over 15 stone after an epic trip across America…

Now we are all guilty of putting on a bit when on holiday. You don’t want to think about nutrition on your jollies, and that’s exactly what happened to Lee and Vicky. At one point, Lee was drinking a huge 3 litres of full fat coke per day!

But after struggling to fit into the seats on a roller coaster at Alton Towers, they decided enough was enough. They were planning to get married and start a family… If there was ever a time to change, this was it.

So they started small – looking at the food they ate and making big changes to their diets. After that, they turned their attention to fitness by signing up for the gym and getting a puppy called Luca to walk!

But then, the gym bug struck… And you better believe they were hooked.

Lee trained furiously to successfully compete in events including a 10k run, a swimathon, a few obstacle courses and even a 50 mile bike ride! It became his drug and source of inspiration to keep going – much like Vicky’s weekly weigh-ins. So far she has dropped an amazing 8 dress sizes.

The wedding pictures were amazing and it was all because of their commitment to transform. But don’t think for a second that they’re slowing down… They plan to compete in more events, take a much bigger Luca on longer walks and continue to support each other.

Oh, and they went back to Alton Towers and had an amazing time. Full of confidence and happiness – it’s what we love to see here at Muscle Food!

Vital Statistics Lee Vicky
Age 27 27
Height 6"1 5"8
Before Weight 24st 9 17st 6
Current Weight 13st 10 11st 5
Before Size 44 waist Size 20
Current Size 32 waist Size 12

Lee & Vicky - Before & After

Training Plan

We currently do a four day split but train for five days and work out for roughly 1 hour 1/2.

  • Monday: Chest, Tricep pull downs, biceps curls, 15 minutes cycling session
  • Tuesday: No gym
  • Wednesday: Planks, Crunches, Russian twists, Iron crosses, Deadlifts
  • Thursday: Bicep curls, Tricep pull downs, Lateral raises, Skull crushers, Close grip bench press, 15 minutes interval training on treadmill, 10 minutes on the row machine
  • Friday: No gym
  • Saturday: 30 minutes interval training, 30 minutes cross trainer on hill setting with high intensity, 15 minutes cycling session
  • Sunday: 30 minutes strength training, 30 minutes cardio

Meal Plan

  • Breakfast.

    Breakfast:

    • Monday - 40g of gluten free porridge oats with semi skimmed milk and a sliced banana
    • Tuesday - High protein low sugar yoghurt with agave nectar and fresh berries
    • Wednesday - 3 large eggs scrambled with two slices of brown gluten free bread
    • Thursday - 40g of gluten free oats, 1 teaspoon of no palm oil, no sugar peanut butter and a scoop of protein powder
    • Friday - 3 large poached eggs, two slices of Turkey bacon and peeled plum tomatoes
    • Saturday - 3 gluten free nutribix and semi skimmed milk and agave nectar
    • Sunday - Gluten free granola and semi-skimmed milk
  • Lunch

    Lunch:

    • Monday - 1 sweet potato sliced and boiled, with 100g of kale and a tin of tuna
    • Tuesday - Salad with lettuce, red onions, black olives and a chicken breast
    • Wednesday - Lunch /post gym meal = Brown rice, a chicken breast and broccoli
    • Thursday - Beef steak with broccoli, carrots and roasted sweet potato and rosemary
    • Friday - Homemade tomato and basil soup, followed by a low fat, low sugar high protein yogurt
    • Saturday - Tuna steak with Cajun brown rice and beans
    • Sunday - Salad with lettuce, red onions, black olives and a chicken breast
  • Dinner

    Dinner:

    • Monday - Home-cooked chilli with lean beef mince, fresh peppers and a spice blend made by myself. Plus 100g of quinoa
    • Tuesday - Ragu sauce with sausage meat, carrot, onion, celery, oregano, smoked paprika and chopped tomatoes (it's normally been in the slow cooker since the morning)
    • Wednesday - Homemade quesadillas with be free gluten free chia and flax wraps, chicken breast that has been cooked in stock for an hour and pulled apart, finished with 25g strong cheddar and guacamole.
    • Thursday - Chicken, chickpea and cauliflower homemade curry
    • Friday - Homemade turkey burgers with salsa, carrots, peas and kale
    • Sunday - Roasted chicken and butternut squash with garam masala
  • Throughout the day

    Throughout the day:

    • Monday - Protein shake and a banana, Before bed I usually have 150g of plain yoghurt
    • Wednesday - Mid-morning protein shake and a trek oat bar, Before bed = 150g of yoghurt
    • Thursday - After tea = Yoghurt and banana

Interview with Lee and Vicky Mccaffrey

Hi Lee, thanks for taking the time to chat with us! Let’s start by talking about the beginning of your transformation story. What was your lifestyle like after travelling across the USA for 3 months?

Lee Before & After

We had both been talking (as you do) about going to the gym for a while. Adam had previously lost about 4 stone cycling to work each day, but had slowly put it back on. There were a number of triggers really.

We used to eat constantly - grazing without thinking about nutrition at all. I just grabbed the nearest and most convenient food that I could get my hands on. It got so bad at one point, I was probably drinking about 3 litres of full fat coke a day.

We knew nothing about nutrition and didn’t care either. After coming back from travelling the USA we decided it was time for a change. We were both sick of feeling sluggish and tired all the time, I had always liked sport and used to love P.E in school so I joined my local gym

What was the turning point when you and your girlfriend decided to make the transformation?

We all took a family visit to Alton Towers and it was quite safe to say we only just fit onto the rides, so we thought enough is enough it’s time for a change, especially as we were planning to get married and start a family in the future, we both wanted to be fit and healthy

How did you set about transforming yourselves for the wedding?

Vicky before and after transformation

We both joined our local gym and my wife to be joined slimming world too, at first we decided to sort our food out before we hit the gym as we didn’t want to go the gym and restrict our food at the same time as we thought the change may be too much and we'd give up.

So we took a month and really sorted out the way we ate, and once we were used to the food changes we threw the gym into the mix as well. We also decided to get a puppy and we called him Luca.

We would go the gym in the morning and spend the afternoon taking long walks with luca. At the weekends we would take bike rides around the local area

How did you keep yourselves motivated?

My wife kept herself motivated by continuing the experiment with slimming world recipes and weekly weigh-ins - dropping the pounds was always an encouragement.

I, on the other hand, took a different approach… I would enter myself into different sporting events every month or so to keep myself training in the gym

What were your biggest achievements during the transformation?

I wouldn’t say I have a biggest achievement – rather a combination of moments. I think overall loosing over 12 stone is an achievement in itself, but I am very proud to have competed in different sporting events including, a 1 mile run, a 5K a 10K, a 50 Mile bike ride, swimathon and a few assault and obstacle courses. My wife feels proudest about going from a size 20 to a size 12

You talk about there being bumps in the road – can you elaborate on those and how you recovered?

We are all human and we all like to treat ourselves now and then… At first the weight was dropping off me but towards the end it really started to slow down.

I will admit when I got down to about 15 stone I had to fight to loose every pound. Some weeks I would be disappointed loosing 1/2 a pound or a pound and get a bit disheartened but I kept going relentlessly.

Lee & Vicky muscle food favourite foods

My wife was also in the same predicament - losing a bit less than expected at times shunted her confidence, but we persisted nevertheless. Towards the end of my weight loss journey, I was aiming to get my BMI to 22.5 which I achieved at 12 stone 3. But I was told by a lot of people that I looked “too skinny.”

I thought I looked great and felt happy, but something wasn’t right… I started to black out at random times, waking up on the floor with no idea what had happened. After numerous medical investigations I was diagnosed with low blood pressure, which was causing me to blackout.

I started to see myself in a new light -  I was terribly thin and my face sucked in. I knew I couldn’t keep losing weight, so I decided to try using weights instead of doing constant cardio. I have now managed to reach 13 stone, and while my BMI is out, I am A LOT healthier.

Currently my wife is trying to get back to her gym routine after the birth of our first child - a baby boy born 3 months premature called Noah. We went through a tough time when Noah was born, but now he's a happy healthy 11-month-old cheeky boy

Adam before and after

What exercise did you do to get to where you are now?

Starting out I thought cardio was the be all and end all, so I would spend hours on the cross-trainers, treadmills and bikes burning off the calories. These days I like to have 3-4 strength training days and 2-3 cardio days. I feel a lot better for it.

Luca looks adorable! Are the walks an enjoyable way of keeping fit?

You can’t beat a good long walk through the Cheshire countryside on nice sunny days. An average walk for us would be around 10 miles.

Do you motivate your girlfriend (and vice versa) to keep going?

We both keep each other motivated by not buying any junk food really. We do our monthly shop – buying only fresh, healthy foods.

Have you got a favourite workout routine?

We pretty much just go with the flow in the gym… I have a strength training routine but I don’t religiously follow anything. We just turn up and enjoy our workouts.

Let’s talk food! What does your diet look like now compared to before?

Before, our diet consisted of useless carbs -  crisps, full fat coke, potatoes and lots (and lots) of bread! But now we try to eat a high protein, low carb diet.

We tend to eat our carbs around workouts and make healthier carb choices such as brown rice, sweet potatoes and plenty of vegetables.

We now eat a varied diet where before it was basically just heavy carbs and nothing else.

Vicky Before transformation

Have you got any Muscle Food must haves?

We usually buy a selection of meats and your unique range of snacks. We love them!

Any cheeky cheat meals you both enjoy?

We both really enjoy a meal out. I wouldn’t really call it a cheat meal but eating out is always something to look forward too. Also, I love a sneaky tub of Ben and Jerry’s in the warmer weather.

You say you really enjoyed going out for food when travelling across America. Does your new lifestyle affect your ability to go out on dates to nice restaurants?

I wouldn’t say it affects our meals out, but we are just more mindful about what we eat these days. Every day we learn something new about food and nutrition, and we apply every one of them to our lives.

Clair and adams muscle food favourites

Speaking of life, how is that work/life balance going for you? Must be a bit of a juggle at times!

We find you have to make time for fitness and food… After all, excuses show on your waistline.

Juggling work, home life and a baby has been challenging, but we have always found a way to stay on track. I will get up at 5am to go the gym before work, and I will make better choices like walking/cycling to work rather than using the car.

But of course it all pays off at the end. Tell me about all the feelings you had when standing for the amazing wedding pictures.

We both felt really proud, years ago we would have been asking the photographer to "try and get us at the tight angle." These days it doesn’t matter - no more double chins ruining our photos!

How much more confident do you both feel now compared to before the transformation?

There are things we can do now, which I wouldn’t have dreamt of doing while I was 24 stone! Rock climbing, snowboarding and a range of other sports have been incredible experiences. It felt good to back to Alton Towers as well, fit comfortably in the rides and have a top day out. It’s an amazing feeling

Lee after transformation

And finally, do you have any advice all the couples out there who want to transform their lives before their big weddings?

Just persevere. It doesn’t matter if you lose half a pound or ten pounds in a week, in the end it’s all going in the right direction.

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.