Guy Adams went from “dad bod” to lean, toned, and stronger in only ten weeks.
The journey wasn’t about magic pills or extreme dieting—it was about small, consistent changes in nutrition, exercise, and mindset.
From swapping sugary drinks and chocolates for fruit and peanut butter on toast, to upping protein and cutting unnecessary carbs, Guy’s story proves transformation is possible at any age.
Cleaning Up the Diet
Adams discovered that simple rules go a long way when you want to shed fat fast:
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Say goodbye to takeout meals
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Cut out fizzy drinks
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Avoid processed snacks like crisps and chocolate
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Skip deep-fried foods
These basic swaps, combined with smart meal planning, gave his body the fuel it needed to burn fat and build muscle efficiently.
The Power of Supplements
Guy leaned on a handful of supplements to support his workouts:
Pre-workout: 5g of creatine monohydrate daily, half an hour before training, to boost energy and muscle performance.
During workout: Hydration tablets with electrolytes to replace minerals lost through sweat and prevent cramps.
Post-workout: Orange-flavored Tri-active powder for fatigue recovery and collagen support, plus chocolate whey protein for muscle repair and growth.
With the right timing and consistency, these additions complemented his nutrition and training perfectly.
Workout Philosophy: Little and Often
Consistency was key. Guy trained six days a week for 45–60 minutes per session, leaving one day for rest.
Each day had a focus: legs, upper body, conditioning, dumbbell circuits, or cardio.
By spreading the effort across the week, he avoided burnout and maximized gains.
Essential Leg Workouts
For strong, sculpted legs, Guy’s gym routine included:
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Back squats – building foundational strength.
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Forward lunges – targeting quads, hamstrings, and glutes.
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Leg press – controlled movements to isolate lower body muscles.
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Calf raises – adding definition and stability.
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Leg extension and leg curl supersets – working front and back of the thighs without breaks.
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Deadlifts – engaging the entire posterior chain for strength and power.
Each exercise was done with attention to form, reps, and progressive overload to ensure safe, effective results.
Upper-Body Essentials
To sculpt his chest, back, shoulders, and arms, Guy followed this lineup:
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Press-ups – the classic bodyweight builder.
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Bench press – increasing upper-body strength with proper form.
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Rows – working back muscles and improving posture.
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Pulldowns – targeting lats for a wide, strong back.
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Shoulder press – building deltoid strength and stability.
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Flytes – using sliders for core engagement and controlled movements.
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Biceps and triceps work – dumbbell curls and push-ups for toned arms.
Conditioning and Core Work
One day each week was dedicated to conditioning and core:
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HIIT – short bursts of intense exercise, followed by recovery, for maximum fat burn.
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Abdominal exercises – Russian twists, dead bugs, side planks, and scissor kicks kept his core strong, preventing injury and improving overall athleticism.
Home Dumbbell Circuit
On days he couldn’t make it to the gym, Guy kept up momentum at home with a simple dumbbell circuit:
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Goblet squats – leg and glute focus.
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Romanian deadlifts (RDLs) – hamstrings and hip hinge mechanics.
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Dumbbell bench press – chest and triceps.
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Rows – back strength and posture.
Repeating each set three times kept intensity high and progress steady.
Top Tips for Mid-Life Fitness
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Core first: Planks, bridges, leg raises, and bicycle crunches protect joints and prevent injury.
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Cardio matters: Guy ran roughly 7km in 40–45 minutes per session, but swimming or cycling works just as well.
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Consistency beats extremes: Little and often, with good form and recovery, creates sustainable results.
By combining smart nutrition, effective supplements, structured workouts, and consistency, Guy Adams completely transformed his physique—and proves that even mid-life fitness goals are within reach.
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