A 41-year-old father of two just shed roughly 17 kilos of fat in about 16 to 18 weeks, with no peptides involved.
In a recent YouTube video, an MPT coach filmed client Adam Crockett’s rebuild finale, complete with a shirtless back-and-trap workout and a full scan breakdown.
Adam’s first scan listed a bio age two years older than his birth certificate.
His final scan told a very different story.
Stick around for the training numbers, a surprising breakfast swap, and the one habit Adam says people too often skip.
Jump to:
The Scan Numbers Behind the Transformation
Adam started at 88.5 kilos and finished near 74 kilos, a drop of about 14 kilos on the scale. Scan data reveals the bigger story.
- Body fat: 23.1 kilos (26%) down to 6.1 kilos (8.3%)
- Lean mass: 65.4 kilos up to 67.8 kilos, a gain of 2.4
- Bio age: 43 down to 35, an eight-year reduction
You literally lost the amount of fat that I told you to lose. You dropped eight years off your bio age and you look absolutely incredible today.
Some perspective helps here. These figures are one client’s results, reported by the coaching business that produced them, and scanner-based body fat and bio age readings are estimates, not clinical diagnoses.
Even so, the visible change in the video is hard to argue with.
Inside the Back and Trap Session
Underhand Pull-Downs and the 6-to-10 Rule
Adam opened with underhand pull-downs after three warm-up sets. He cranked out 10 reps at 87 kilos, roughly 13 kilos above his body weight.
Next came 97 kilos, which triggered a simple progression system.
The rep range usually for a pull down at MPT is six to 10.
- Pick a load allowing at least six clean reps
- Stay there until ten reps become possible
- Jump heavier, then repeat
Adam described his own version: hit eight reps one week, aim for ten next week, then climb. Progressive overload, even while dieting.
Chins, Rows and Shrugs
- Wide-grip chins: performed with a 20-kilo plate at the waist, followed by a bodyweight drop set
- Bent-over row: 100 kilos, for a man weighing 74
- Chest-supported row: controlled reps, plenty of squeeze
- Dumbbell shrugs: 50 kilos per hand for 10 reps
- Barbell shrugs: the closer
Technique cues repeated all session: pause at peak contraction, control the negative, and never let arms fully straighten at the bottom, so lats stay loaded.
It’s the intensity that creates the physique like this.
Rest periods ran two to three minutes, which the coach defended against clients who crave more volume.
The Weekly Routine That Made It Work
- Five sessions weekly, roughly an hour each
- A 10-minute warm-up before every workout
- Protein scaled to muscle mass, with mostly whole foods
- 10,000 to 15,000 steps daily
- No alcohol, plus attention to sleep and stress
- Weekly check-ins with coach Blake
The Warm-Up Most People Skip
I actually like doing that because it got me pumped up, like my blood flowing and everything.
Adam trained after full workdays, so the warm-up doubled as a mental switch from work mode to beast mode.
Building Muscle While Dieting
Adam stayed in a calorie deficit throughout yet still added lean mass. The coach credited moderate volume, hard sets, adequate protein, and recovery.
Keep context in mind: simultaneous fat loss and muscle gain tends to be most achievable for people carrying extra fat and returning to structured lifting, which matches Adam’s starting point.
The Breakfast Swap That Sped Things Up
For about five weeks, Adam ate eggs on a muffin. Then his coach switched him to oats, berries and whey protein.
I was losing a kilo a week just from that. And I kept the rest of the diet the same.
Isolating one meal as the cause is tricky. A likelier explanation: fewer calories, more fiber, and extra protein made adherence easier.
The Dinner Adam Looked Forward To
- 250 grams of steak
- 200 grams of potatoes
- A plate loaded with green vegetables
Variety came from seasonings and rotating veg like cabbage, asparagus and zucchini. Adam had tried a Max’s challenge, carnivore and keto-style eating before, abandoning each as too hard to sustain.
The simplicity of diet that you can meal prep pretty easy for most of the week. That was a game changer for me.
Peak Week: Final Polish, Not a Blueprint
Ahead of filming, the team ran a five-day peak week: carbs trimmed, steps increased, then carbs reintroduced on shoot day for fuller muscles. Adam also walked ten minutes after meals and drank around five liters of water daily.
Treat these as short-term cosmetic tactics. Five liters exceeds what most people need, so copying that long term would be unwise.
Mindset, Setbacks and Accountability
Adam’s medical history is staggering: ruptured Achilles tendons, multiple hernias, and spinal disc injuries requiring emergency surgery that left him numb below the waist for a time.
No one’s best days are behind them. It’s all up to you in your mind.
Accountability mattered too. Adam credited weekly check-ins for keeping him honest.
I wouldn’t have been here, because I would have felt guilty every week if I let Blake down.
Family joined in as well. His six-year-old even started eating chicken wraps for dinner so they could grow muscles.
The Peptide Question
Online commenters often assume hidden drugs behind results like these, so the coach asked Adam directly.
I can swear on my kids life there’s no peptides.
Adam said his only supplements were whey protein and a bit of creatine. As with any online transformation, natural status rests on the client’s word, since a video cannot confirm it.
Practical Takeaways You Can Use This Week
- Choose a weight you can lift for six reps, then move up once ten become easy.
- Pause at the squeeze and lower slowly.
- Add a short post-meal walk to build steps painlessly.
- Repeat a few simple meals rather than chasing variety.
- Find someone to report to weekly.
- Consult a doctor first if injuries or health conditions complicate training or dieting.
Adam’s closing advice: just do it.
