Transform for Life - Kieran's Story

Transform for Life - Kieran's Story

Today's blog is going to be focussed on one of our client success stories, Kieran.

Kieran got in touch with us at the back end of 2021 and was looking for a change. His main goals were to build confidence within himself and a gym environment, improve his physique to a standard where he was happy again, build some friendships in the gym and to learn how to train on his own.

Kieran said that his current lifestyle was repetitive and wanted to change that by putting his focus into his fitness and health. Also, due to being slightly overweight his confidence was at the lowest it had been for a while. 

Another thing he mentioned to us was about understanding how to manage weekends as they had lack of structure and he struggled to regulate weekend activities so they were not detrimental to his goals.

Does this sound familiar?

After taking all that from our initial consultation with Kieran and now understanding more about what his goals were and why he wanted to achieve them, we got to work.

He was part of our Transformation Groups and was part of our first 12 week training block which started January 10th.

Straight away we got a very good feeling that something good was going to happen here, his attitude to training and willingness to listen and apply our advice was amazing. He brought a great energy to the session and slotted right into the group with the other 3 lads.

The work he was also putting in outside of training was perfect, increasing his general activity levels to aid his fat loss, following nutrition protocol to a tee, responding/communicating with me frequently so we could troubleshoot any problems. 

Before you know it was April and we had finished our first 12 week training block. Seeing where Kieran was at by the end of this block compared to the start was great; increased confidence in the group, increased strength, dropped a good few kg and inches from around his waist, was in the best shape he had been in for a long time and finally learnt how to manage socialising on weekends without it being detrimental to results.

Due to his success Kieran decided to stay on for another 12 week block, this time round the goals were slightly different. He wanted to maintain his current physique by staying as lean as possible but hopefully manage to add some muscle in the process.

Kieran was also a happy man because this meant that we increased his calorie intake back up to maintenance and anyone who’s been in a fairly deep deficit before knows it can be tough! 

Another thing we had spoken about was gradually coming away from tracking calories during this 12 week block as he began to feel confident enough in his ability to eat slightly more intuitively. 

So, we began our next 12 week training block and believe us when we say that extra food was doing wonders for Kierans performance, hitting some of the following numbers;

  • Bench Press - 85kg for 3 reps
  • Chin Up - Bodyweight +25kg for 3 reps
  • Back Squat - 80kg for 3 reps
  • Deadlift - 105kg for 3 reps
  • DB Shoulder Press - 20kg each hand for 12 reps

The list could go on but you get the point, Kieran got strong as hell during this 12 week block. This wasn’t just down to increased calories, this was down to following a structured training programme and progressively overloading over time. 

In terms of his nutrition he was following protocol again to a tee and when we got to week 8 he had finally come off tracking calories completely which was a massive win.

We took Kieran’s final progress pictures and the crazy thing was that he weighed more (+2kg) but his circumference measurements had stayed the same. The most impressive thing was that his physique actually looked better than week 12 even though he was weighing in more! This means that we kept the body fat off whilst being able to add some muscle in the process. 

Overall Kieran achieved his goals and then some. His confidence is the highest it has been in a long time within himself and the gym, he has built some amazing friendships in the process including the coaches and definitely now has the confidence to train independently. 

This is what the Transformation Groups do; build confidence, strength, friendships and give you the ownership to go off and manage your training and nutrition independently.

Our focus is to help you TRANSFORM FOR LIFE.

We really hope you enjoyed Kieran’s story and will be showcasing his story in full over at 

Stay tuned for next week's blog as we will be speaking about Natasha’s story and if you thought Kieran’s story was amazing wait until you hear Natasha’s!

Hope you have a great day,

Ben Mannion
Head Coach
RikFit Dynamic Coaching

P.s. anyone who’s interested in finding out more about how we can help you, then drop us an email at with what you need help with. Myself (Ben), Rik, Cam or Ethan will get back to you ASAP to find solutions to your problems.

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