In a remarkable ten-week journey, Daily Mail journalist Guy Adams successfully overhauled his physique, shedding excess weight and building noticeable muscle definition. His transformation serves as a potent case study for men seeking to reclaim their fitness, particularly in mid-life.
The Foundation: A Strict Nutritional Overhaul
Adams credits a significant part of his success to a disciplined change in his eating habits. He adopted a set of clear, simple dietary rules designed to accelerate fat loss. He completely eliminated takeaways, fizzy drinks, processed snacks like crisps and chocolate, and all deep-fried foods. Instead, he focused on whole foods, swapping out full-fat colas and Tony's Chocolonely bars for healthier alternatives like fruit and peanut butter on toast. A core strategy involved cutting back on carbohydrates while significantly increasing his protein intake to support muscle growth and recovery.
A Strategic Supplement Regime
Alongside his diet, Adams followed a targeted supplement plan to enhance his performance and results. He took 5g of creatine monohydrate daily, half an hour before training, to boost energy and muscle building. During workouts, he used hydration tablets with electrolytes to replenish minerals lost through sweat and prevent cramps. Post-exercise, he consumed an orange-flavoured Tri-active powder to combat fatigue and a chocolate-flavoured whey protein shake to aid muscle maintenance and growth.
The Workout Philosophy: Consistency Over Intensity
Adams's exercise routine was built on the principle of "little and often." He trained for 45-60 minutes, six days a week, allowing for one full rest day. His weekly schedule was carefully structured around five distinct types of training days: legs, upper body, conditioning, dumbbell circuits, and cardio.
For leg development, his gym sessions included back squats, forward lunges, leg presses, calf raises, supersets of leg extensions and curls, and deadlifts. Each exercise was performed with strict form for multiple sets and repetitions.
His upper body workouts incorporated seven key movements: press-ups, bench presses, rows, pulldowns on a machine, shoulder presses, exercises using flytes (gliders) for instability, and targeted triceps and biceps work like dumbbell curls.
Conditioning and Home Workouts
One day each week was dedicated to conditioning. This involved High-Intensity Interval Training (HIIT) – such as sprint intervals on a treadmill – followed by a focused 15-minute abdominal workout including Russian twists and dead bugs.
On days he couldn't reach the gym, Adams performed a dumbbell circuit at home. This included goblet squats, Romanian deadlifts (RDLs), dumbbell bench presses, and rows, repeating the circuit multiple times.
He also committed to a weekly 40-45 minute cardio session, typically a 7km run, and emphasised the critical importance of core strength for injury prevention, regularly integrating exercises like planks and side planks.
Through unwavering dedication to this comprehensive plan, which combined nutritional discipline, strategic supplementation, and a consistent, varied training schedule, Guy Adams achieved a dramatic physical transformation within the ten-week timeframe, proving that significant change is possible with a structured and committed approach.
