British Red Tractor Assurance is available on selected products.

Our high welfare British Veal is RSPCA Assured.


Thomas Mayne


Vital Statistics
Height: 177.8cm
Starting weight: 51.4kg
Starting body fat: 12%
Bulked weight: 95.2kg
Bulked body fat: 14%
Leanest weight: 70.4kg
Leanest body fat: 4-5%
Current weight: 87.6kg
Current body fat: 6-7%

Looking at Thomas Mayne now you'd struggle to believe that just 3 or 4 years ago he weighed in at a feather light 8 stone 10lbs.

A self-professed skinny kid, he absolutely hated it especially as he was regularly picked on in school for being so “puny.”

He admired the muscle bound bodybuilders and dreamt he would one day emulate them, so, he joined a gym, researched how to bulk up and set out on a life changing transformation.

He began eating more and within months he'd put on serious mass, piling on 7 stone of muscle… and fat.  Although tipping the scales at 15 stone, he was dissatisfied with how chubby he looked at 14% body fat but didn't know how best to get lean without losing his hard earned muscle gains.

He'd obviously heard of prepping meals but found the whole thing to be a chore.  That was, of course, until he discovered Muscle Food!

Thomas Mayne - Before & After

As soon as his Muscle Food order of lean meats and protein packed goodies arrived, Thomas went through a 10 week cutting phase and, in his own words, Muscle Food made “cutting a breeze” thanks to the top quality products and A1 service. 

I genuinely think I would have struggled to achieve what I did without the convenience of your services!

After his intense 10 week shred, Thomas decided to put his knowledge to good use and set up a home based personal training business - 'Training With Tom' - where he continues to inspire and help others achieve their workout dreams.

In this EXCLUSIVE interview, we find out what Thomas' favourite body part is, his plans for the future and who his greatest workout inspiration is…

Training Plan

Workout 6 days a week – from Monday to Saturday. I do 2 hours a day plus 30-45 mins cardio.

My workout schedule is now a changing one:

Chest & Triceps

(alternate between incline/flat each session)

  • 2 x lying flat/incline barbell chest press 8-12 reps squeezing at the top of each rep for one second
  • 2 x flat/incline barbell press 8-12 reps (tempo set)
  • 1 x flat/incline barbell press 1RM
  • 3 x laying cable flat/incline flies 8-12 reps & 3 x flat/incline DB press 8-12 reps
  • 1 x flat/incline DB press 10 reps followed by 10 secs rest, followed by 4 reps, followed by 10 secs rest, followed by 4 reps, followed by 10 secs rest, followed by 4 reps
  • 3 x standing flat/incline cable crossovers 8-12 reps squeezing at the end of each rep for one second, 3 x seated/laying machine flat/incline chest press 8-12 reps & 3 x flat/incline (use a stool or a bench) press ups to failure
  • 1 x seated/laying machine flat/incline chest press 8-12 reps with 5 drops to failure (drop set) & 1 x flat/incline (use a stool or a bench) press ups to failure
  • 4 x laying EZ bar skull crushers 8-12 reps, 4 x cable tricep push downs 8-12 reps & 4 x resistance band kickbacks 8-12 reps (tri set)
  • 4 x cable tricep push down 8-12 reps with 30 seconds between sets (occlusion set)

Back and Biceps

  • 4 x weighted wide grip pull ups 8-12 slow reps & 4 x cable lat sweeps 8-12 reps (super set)
  • 4 x DB pull overs 8-12 reps & 4 x t-bar barbell rows 8-12 reps squeezing at the end of each rep for one second (super set)
  • 3 x bent over barbell rows 8-12 reps squeezing at the end of each rep for one second & 3 x close grip pull downs using 'fat gripz' squeezing at the end of each rep for one second 8-12 reps (super set)
  • 1 x bent over barbell rows 10 reps followed by 10 secs rest, followed by 4 reps, followed by 10 secs rest, followed by 4 reps, followed by 10 secs rest, followed by 4 reps & 1 x close grip pull downs using 'thick gripz' to failure
  • 2 x wide grip using 'fat gripz' pull downs 8-12 reps & 2 x under arm close grip pull downs using 'fat gripz' 8-12 reps (super set)
  • 1 x wide grip using 'thick gripz' pull downs 8-12 reps with 5 drops to failure (drop set)
  • 3 x EZ preacher curls 8-12 reps with 60 seconds between sets (tempo sets)
  • 1 x EZ preacher curls (matrix set)
  • 4 x seated incline DB curls 8-12 reps (occlusion set) & 4 x DB/cable hammer curls 8-12 reps (occlusion set) (super set) have 60 seconds rest between super sets

Legs

  • 3 x deadlifts 8-12 reps
  • 1 x deadlifts 1RM
  • 4 x barbell front squats 8-12 reps & 4 x leg extensions 8-12 reps (super set)
  • 4 x hack squats 8-12 reps (one and a half reps set) & 4 x leg extensions 8-12 reps (super set)
  • 4 x barbell lunges 8-12 reps on each leg & 4 x leg extensions 8-12 reps (super set)
  • 4 x seated hamstring curl 8-12 reps & 4 x laying hamstring curl 8-12 reps (super set)
  • 4 x seated calf raises 8-12 reps squeezing at the end of each rep for one second & standing calf raises 8-12 reps squeezing at the end of each rep for one second (super set)

Shoulders

  • 3 x barbell clean and press 8-12 reps
  • 1 x heavy barbell push press 1-6 reps (use a belt)
  • 4 x seated DB front raises 8-12 reps & 4 x seated DB lateral raises 8-12 reps (do one rep of each simultaneously)
  • 4 x reverse cable flies 8-12 reps & 4 x reverse machine flies 8-12 reps (super set)
  • 3 x seated Arnold overhead DB press 8-12 reps
  • 1 x seated Arnold overhead DB press 10 reps followed by 10 secs rest, followed by 4 reps, followed by 10 secs rest, followed by 4 reps, followed by 10 secs rest, followed by 4 reps
  • 4 x barbell shrugs 8-12 reps, 4 x barbell upright rows 8-12 reps & 4 x kettlebell shrugs squeezing at the end of each rep for one second to failure (tri set)

Rest & Repeat

 

 

 

Meal Plan

The Interview - Thomas Mayne

Let's start with an easy one – tell us more about you and your fitness history…

I got into fitness about three years ago, at first I just wanted to be big and often looked at other people thinking 'I want to be that size.'  I'd then get there and be looking at someone else aspiring to be bigger again; I don't think that ever stopped actually [laughs].

OK, the question on everyone's lips… Why did you decide to undergo a transformation?

I had a bit of a hard time at school. I was probably one of the puniest kids in my year group. I tried to give as good as I got but it never ended very well. I always dreamt about being bigger and (geek alert) as a kid I was obsessed with a cartoon called 'Dragon Ball Z' (the characters are pretty stacked). I guess I wanted to look like them…! [laughs]

How long was it before you were happy with what your saw in the mirror?

I have never been satisfied, I think that is what makes a great athlete. It is certainly not a good trait but you really need to be obsessed with getting better to make it in this industry and to always be able to see room for improvement.

Thomas Mayne arms

What was your secret in achieving your goals?

Hard work, consistency and never giving up!

Current favourite body part?

It's gotta be my arms…

And the one you think still needs a little work?

Without a doubt my chest! I actually have something known as a 'dipped sternum' it is barely noticeable until I point it out to people but it really affects the way my chest looks so I have to work my chest a lot harder and more often to compensate.

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

As I said earlier I was always tiny so I became pretty obsessed with seeing the scales move forward. Once it came time to 'cut' and shed excess body fat I had to see it move the other direction, it was horrible!

A lesson to scale chasers though; I have been the same weight three times and looked completely different each time, numbers do not reflect body composition so use them to assess progress and nothing else!

How did your transformation impact those around you?

I think it surprised a lot of people.  I'd like to hope it inspired other people to make positive changes in their life too.

Thomas Mayne Abs

What would your top three tips be for aspiring transformers?

  1. 1. Symmetry is extremely important - You need to be BRUTAL with yourself and identify weak points! Once you have identified them, correct them!

  2. 2. Consistency - You can't be half arsed with your training or dieting and expect to succeed! As the old saying goes 'to look like others don't you have to do what others won't'.

  3. 3. Trial and error - I genuinely believe there are no two people made the same! You need to find what works for you. Some people respond better to training often and some respond better to training less, in time you will find what works for you.

NEVER get into the habit of blindly following the same thing day in day out if you want to look different! It doesn't work like that.

What role did nutrition play in achieving your physique?

IT IS KEY! You will not achieve anything unless it is dialled and that is a promise!

How has your diet changed during your transformation?

Drastically! I tapered it up and up during my bulk (to the point I was STARTING a meal 'full'). Once I began cutting I slowly tapered carbs down and even had days where I wouldn't eat carbs at all, cycling them to prevent my body adapting and ensuring progress was still made from start to finish.

What nutritional advice would you give to someone who wants to add lean mass like you?

Don't put off 'till tomorrow what you can start today!

Musclefood favourites

Top three whole foods you couldn’t live without and why?

Wow, this is a tough one… Hmmmm… Pizza, Cake and Spaghetti Bolognese.

Which supplements do you use and why?

I only use whey protein to be honest and I use that for convenience! I feel less is more, look at old school bodybuilders!

I mean, they were HUGE but they didn't have all this junk that's available to us today. It makes you think doesn't it?

Save your money and invest anything you wanted to put into supplements into FOOD!

What made the biggest difference to your body – getting your eating right, or spending time in the gym?

100000% my diet!

Who is your greatest workout inspiration?

Gotta be Arnie! (So cliche I know).

What’s the one track on your gym playlist that makes you push harder?

At the moment it's 'Tyga - 40 mill'.

Aside from working out – what’s your other passion?

Boxing!

Future plans…

I want to find the perfect balance between having a social life and an enjoyable diet that doesn't feel restrictive alongside a physique I am happy with.

Thomas Mayne bulked to ripped

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.