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Ryan Fletcher

Vital Statistics Start End
Weight 82.6Kg 69.9Kg
Body Fat 20% 8%
Biceps 12.5" 14"
Waist 25" 30"

Ryan Fletcher, 25, was always a pretty healthy guy. He loved to gym and generally enjoyed fitness but when his girlfriend became pregnant, he slipped out of shape and lost a lot of self-confidence.

Soon, though, he decided that enough was enough and entered a fitness competition that saw him transform his body in just 12 weeks!

Ryan Fletcher - Before & After

He sorted his diet out, hit the gym and dropped nearly two stone in that time as well as a massive 12% body fat. He even ranked third overall out of a pool of twenty individuals competing.

Now, he is determined to maintain his physique, work hard at his property portfolio, be a great father to his 9 month old and be happy in himself.

Ryan Fletcher - Before & After

Example Workout Routine

Ryan Fletcher

Monday: Chest & Triceps

  • Bench press 4x8
  • Incline Dumbbell press 4x8
  • Cable flys 4x10
  • Tricep pull downs 4x10
  • Dips 4x Failure
  • Cardio 45mins cross trainer
Ryan Fletcher

Tuesday: Back & Biceps

  • Deadlifts 4x5
  • Lat pull downs 4x8
  • Rows 4x8
  • Dumbbell curls 4*10
  • Dips 4x Failure
  • Cardio 45mins cross trainer
Ryan Fletcher

Wednesday: Cardio day & Abs

  • 10 mins sprints
  • Exercise bike 20 mins
  • 20 mins cross trainer
  • Weighted crunches
  • Weighted leg raises
Ryan Fletcher

Thursday: Shoulders & Triceps

  • Dumbbell shoulder press 4x8
  • Heavy shrugs 4x8
  • Shoulder cable flys 4x12
  • Dips 4x failure
  • Tricep pull downs 4x12
  • Cardio 45mins cross trainer
Ryan Fletcher

Friday: Legs & Biceps

  • Squats 4x6
  • Hamstring curls 4x10
  • Leg press 4x10
  • Calf raises 4x12
  • Bicep curls 4x10
Ryan Fletcher

Saturday: Cardio

  • Jogging
  • Mountain bike riding
  • Long dog walk
Ryan Fletcher


  • Rest

Weekly Diet Planner

Meal Plan

Interview with Ryan Fletcher

Why did you want to get fit?

The biggest benefit would the increase in my general self-confidence. I’m much happier with the way I look and feel. The whole transformation gave me a massive confidence boost.

How did you go about it?

The big thing I changed was my diet. I had to sort it out! I wasn’t watching what I ate, when I ate, so I found a diet plan and stuck to it. I also found a gym routine that suited my goal.

How long did your transformation take?

It took 12 weeks. I even came third overall in the competition I’d entered out of a pool of 20! I was really pleased with this result, incidentally it was the same competition that James Walkington had entered but he came first for good reason!

What did you find to be the most challenging aspect of your transformation?

Chicken Breasts

Sticking to my diet. The gym was fine but sticking to the basics was tough. I had to physically stop myself from eating the bad stuff!

How did you overcome this?

I planned out all my meals including snacks. I’d cook everything up the day before and I even had my own shelf in the fridge so I wouldn’t be tempted by anything else in there. I did allow myself one cheat meal a week though.

What do you enjoy most about your training?

Being at the gym. It’s a great stress buster and I really enjoy that environment.

What are your training goals?

Just to stay fit and maintain my healthy lifestyle. The great thing is now my girlfriend trains too so it keeps me motivated. I like the way I look now and I don’t want that to slip.

…stay fit and maintain my healthy lifestyle

What do you think has been your biggest achievement to date?

Actually sticking with the plan. I currently weight 12 stone and I’m really happy with that.

What training advice would you give someone just starting out?

Don’t overcomplicate things. Avoid processed foods and get your protein, carbohydrates and fats from healthy, wholesome sources.

Where do you see yourself in 5 years time with your training?

Fitness Competition

I’d like to keep progressing, stay lean and maybe enter a fitness competition in 2014/2015. I suppose this would give me something to work towards.

Did you respond well to your weight training from the very beginning or did you find it took a little more time than you anticipated?

I trained for a few years but it wasn’t’ until I changed my diet that things started really happening. Nutrition makes such a difference. At least half of your results are down to diet.

Who has been your biggest inspiration?

I don’t really have one single person but I drew a lot of inspiration from seeing people’s results on online forums. The guys on there always have great advice.

What have been the biggest benefits you’ve derived from your training?

The biggest benefit would the increase in my general self-confidence. I’m much happier with the way I look and feel. The whole transformation gave me a massive confidence boost.

How important is CV training for you to achieve your workout goals?

It played a really big part in my training. I normally get about 3 or 4 days of cardio in each week and sometimes even 5. CV gives you a general better feeling and I found it really picks up your moods. It’s not always about the weights!

In your opinion, what are the three best foods
for maintaining health and wellbeing and why?

Grass Fed Sirloin
  1. Veggies
  2. Lean Meats like lean steak, chicken, turkey, mince and eggs. I don’t think I’d look the way I do if I didn’t sort out my diet.
  3. Fruit

I don’t think I’d look the way I do if I didn’t sort out my diet.

Could you describe your training philosophy to us?

Train regularly, eat healthily and don’t overcomplicate things. There’s a reason why everyone says that basics work.

What’s your view on supplementation?

The only one I take is Whey Protein after training. If I wanted to increase my muscle mass I’d add a bit of creatine but I generally get all I need from whole foods.

What are your three must havepieces of workout equipment?

  1. Squat rack with bench
  2. Cross trainer – 90% of my CV is don’t on this
  3. My mountain bike – You feel pretty fit after going out on your bike and it saves me from slogging it in the gym, you could say it helps keep me sane!

Is there anything else you’d like to add?

I suppose I’d just like the tell people not to underestimate the benefit of a great diet. Nutrition made my results possible so it really needs to be spot on if you want to see the same.

Train regularly, eat healthily and don’t overcomplicate things

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.,