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Matt Bennet


Vital Statistics Before Current
Weight 114kg 82.5kg
Waist 40" 32"
Body Fat 25 - 30% 10 - 12%

From leaving school Matt Bennett joined college to study Sports Science but after college he lost some direction and motivation with regards to health and fitness.  He began to binge drink, eat takeaways a lot, and snack on whatever was easily accessible.

Slowly but surely the weight crept on; but his turning point came when he went to his sister’s wedding in New York, aged 24.

He looked at the photos after the event, and couldn't believe his eyes.  Weighing in at 18stone (the heaviest he had ever been) all he could do was question what he had done to himself.

From that point on, he was on a mission for he was due to take part in a coast to coast bike ride and knew he must get smart and shed the weight.

He trained morning and night – running and bike rides – and within months he shed a lot of weight.  In just over a year dropped to around 11st!

He was slim and smarter with what he ate, but still not happy with his appearance. So he began to weight train, with cardio mixed in.

Now at 31, he is happier with his current training routine.

His weight does fluctuate between 12 1/2 st - 13 1/2st. Which he is OK with!  He likes to lean down for holidays, and keep a little muscle mass.

Also his girlfriend keeps him on his toes… She is a former GB gymnast and professional acrobat, and former Cirque du soleil performer.

At the moment, Matt doesn’t know what the future will hold for his fitness journey.  He just knows he is happier now with his condition and smarter with his training and what he eats…

Speaking exclusively with Muscle Food about why he wanted to share his story, Matt said:

“If my story can help even one person I will be so happy. It is hard, and it does take time. But stick at it, be consistent, set goals and targets and reward yourself. If I can do it, anyone can!”

Matt - Before & After

Training Plan

  • Mon - AM Fasted Low intensity steady state (LISS) cardio on treadmill, 40 mins.
  • Tues - AM Legs quad dominant
    PM- High intensity interval training (HIIT) bike, 20-25 mins
  • Wed - AM Chest and delts
  • Thurs - AM back and biceps
    PM HIIT Cross trainer 25 mins
  • Fri - Am Fasted LISS Treadmill 40 mins
  • Sat - AM Legs - Hamstrings
  • Sunday - REST.

Meal Plan



Matt Bennett


What was your lifestyle like before your transformation?

From leaving college at 18, my diet and exercise greatly depleted. I wanted to go out drinking 2-3 nights per week. I would eat what I wanted, when I wanted, with absolutely no regard for my health or physique. I would eat fast food, takeaways, chocolate… You name it, I ate it.

Describe your "turning point" to us - what happened to make you want to transform?

My turning point was when I arrived back from New York for my sister’s wedding.  I saw photos of myself and could not believe what I had done to myself.

matt at sisters wedding

What did you find to be the most challenging thing during your transformation?

The most challenging part of my transformation would have been giving up the binge drinking and snacking on junk food.

How did you approach your training when you decided to embark on this life changing journey?

When I decided to rectify what I had done to myself, I went in full steam ahead. I would get up early before work to jog, come home on a night and train in the garden. I was going on 30 mile bike rides at night time. I had a goal and I was going to achieve it.

What's your favourite form of cardio?

My favourite form of cardio… That's difficult, as I don't enjoy it. I like Low Intensity Steady State (LISS) on an incline treadmill. But I found the most effective for fat burning, was High Intensity Interval Training on a stationary bike. This really gets the heart going and can keep you burning fat up to 24 hours later.

Looking back, what do you think you should/could have done differently?

The only thing I could have done differently would be to have more of a structured routine and diet. I had a little knowledge of training and diet, but it was unorganised and I believed cardio to be the one thing that would transform me best.

List three things you learnt about exercise, weight training and cardio during your transformation?

  1. Weight training is as essential in working out as cardio, in order to look and feel healthy.
  2. Vary your workouts every few weeks; don't get stuck in the same routine week in and week out.
  3. Don't forget to rest. It’s all well and good training hard, but your body and muscles need time to recover. So have rest days and get plenty of sleep.

How has your training changed since you slashed your body fat?

Matt bennet

My workouts are more about weight training than cardio these days. I do cardio maybe twice a week and that is sufficient for me. My training intensity is higher and workouts far more structured now also.

Favourite motivation movie?

My favourite motivation movie has to be the Rocky Collection! Hands down. It has to be one of the most inspiring set of movies.

What did your diet used to look like?

Eat what I liked, when I liked. With no regard for my health or appearance. Junk food, sugary drinks, beer, take away, late night snacking. As bad as it could get, I had no clue I was doing so much damage.

How did it change during your transformation?

I gained knowledge of diet and nutrition; what was good or bad for me, and what would help me to reach my goals. More structured plan of diet, and prepping my meals helps make my days easier and sticking to a plan.

Were there any diet mistakes you made that you learned from?

Many. The main ones would be…

  1. Don't not eat, your body needs to be fuelled.
  2. Don't be afraid of fats, they are essential.
  3. Also I used to be scared of carbs, but again your body needs carbs. You just need to learn how, what and when.

What role did Muscle Food have in helping you reduce your body fat?

The selections of meats available through Muscle Food and the quality are incomparable. For myself, [I would choose] mainly the chicken breasts. The price, quality and all delivered to my door in no time. This was a massive help in my transformation. Rather than going to the supermarkets every couple of days, buying overpriced, low quality meats.

matt bennet before after

Which was more difficult - overhauling your diet or finding the motivation to hit the gym?

I’d have to say change of diet was the hardest. Learning and educating myself on what to eat and not eat, then putting it to practice. This was far harder than the training; I had such a desire to hit training hard.

Top 3 Muscle Food goodies you MUST have in every order?

  1. Chicken breasts!
  2. Walden Farm sauces.
  3. Quest bars. (Cookies & Cream)

Supplements - yay or nay?

Yes. But that is down to the individual and their goals. They work for me. I like to use pre workouts, whey protein, BCAA's, digestive enzymes and ZMA.

Top 3 transformation tips for all those aspiring transformers reading this?

  1. Set a goal. Goal weight, fit into certain size clothing, run a marathon or even just to feel healthier.
  2. Stick to your goal, no matter how hard it gets. It will get easier and it will be worth it.
  3. Reward yourself. Set a certain target to reach and reward yourself, with whatever you feel comfortable with, and that you can get back on to your next target afterwards. If you can do it without a reward, great.

Favourite motivational quote…

Arnold Schwarzenegger’s 6 rule speech:

  1. Trust Yourself
  2. Break some rules
  3. Don't be afraid to fail
  4. Ignore the naysayers
  5. Work like hell
  6. Give something back.

I listened to this speech many times when working out, and it’s fantastic motivation.

What's your life like now that you've gone through a transformation?

I am more aware of what I’m eating, what training I need to do, and the effort I need to put in, if I want to look a certain way. And prepping is the key. It’s so cliché, but failing to prepare is preparing to fail, so true.

You've obviously worked really hard at reducing your body fat - but what's next for you?

I have big plans for myself, I have come a really long way since being so overweight and so ignorant. I won’t go too much into detail about what my plans are, but I have recently started working with a fitness model with a huge career ahead and an unbelievable physique.

We are looking to really transform me, to the next level. So the way I see it, is that my transformation has just started. And I am really excited about that.

matt after transformation
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.