Body Transformation: Martyn Knowles Body Transformation

Before Stats
  • Age
  • Weight
    298 lbs
  • Waist
  • Height
After Stats
  • Age
  • Weight
    198 lbs
  • Waist
  • Height
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
Martyn was always known as the "chubby kid." During his transformation he dropped 100 pounds, 12 inches from his waist, and packed on muscle mass.

Lifestyle Prior To Change

I had long since accepted the fact that I was the chubby kid. That's how it had been as long as I could remember, and that's how I felt it always would be. I had no experience or knowledge of diets or exercise, and had a truly unhealthy level of happiness and confidence to go with my body. I remember hearing a conversation between people about how much they weigh.

I realized I had no idea about myself, too embarrassed to check anywhere public, I bought my own scale, got it home and tried it out. That night before bed ill never forget, the scale went up to 130 kilograms. I well and truly went off the scale. That night I decided that I have got a big problem here, and that from that day forward things would change.

Martyn Knowles Body TransformationHow did you turn your life around?

After that night, there was no more chocolates, no more takeaway food, no alcohol, no cheating. I didn't know much about diet but I knew if I ate small amounts of the healthiest foods I knew, with exercise everyday I would be guaranteed results. So I started the challenge. I borrowed my sisters exercise bike, and everyday after or before work I would ride 30 - 40 minutes as hard as I could. I didn't tell anyone I was doing it, I set personal goals and I never missed a day.

It took about 7 months but I reached those goals, But I wasn't happy yet. I realized how much better I was feeling and continued my journey. After about 10 months I was at a level I was pretty happy with. I weighed 82 kg (180 lbs) a loss of 53 kg (about 116 lbs) and my waist was now 87 cm (34") down 30 cm (12"). This is the way I stayed until the beginning of 2009.

Early in 2009 I discovered the next step of my journey, weight training. I fell in love with it. Now in early 2010 I have just completed my first year and I'm very happy with the results so far. I have completed all of my training alone, at home. Using second hand equipment all purchased from my local paper. I have read Internet sites, forums, books and watched DVDs in a quest to learn more for better results, and to help plan an exercise and nutrition routine that works for me. I have so far gained 8 kilograms and am now tipping the scale at 90 kg (198 lbs).

What Is Your Current Training Split?

Here is my current training split. I vary my exercises but like to keep the ones I feel work best for me. I typically aim for 6-12 reps with 3 sets. I normally do 3 exercises per smaller muscle group and 4 for larger.

On my days off I like to do some light cardio or some ab work.

Sample Daily Eating Plan

Eating wise I like to eat a very low fat, moderate carbs, high protein diet. My carb meals are largest in the morning and then again post workout. My body easily gains fat so I like to limit the carbs from the late afternoon onwards and try and eat as little fat as possible. Here is a typical days eating for me:

  • Breakfast: Oatmeal w/ whey protein.
  • Mid-Meal: Fruit.
  • Lunch: Tuna, chicken, kangaroo, turkey or any other high protein, low fat meat.
  • Post-Workout: Whey protein milkshake, pasta, rice, cereal or another form of carbohydrate.
  • Dinner: Typically chicken or another meat with brown rice and vegetables.
  • Before Bed: Casein protein shake.

Martyn Knowles Muscle Gain

What supplements do you use?

I use:

I have also Experimented with

What Is Your Life Like Now?

Martyn KnowlesLife for me is now much different. My priorities changed. I realize Just how much better it feels to be healthy and feel good, to live life without limitations. I can go to the shops and buy any clothes, I can feel confident in myself which has helped me greatly in my work and even more so in my personnel life. I will never go back to how I was. I feel that I can help teach and motivate others, so I've been looking at doing a personal training course sometime in the near future.

Advice for others

All I can say to people is not too put it off another month, day, minute. Throw out your treats. Think about everything you eat before you put it in your mouth. Work hard, give 100% and you will be the ultimate winner.

More from Martyn Knowles

I would like to say thank you for giving me the opportunity to share my transformation with everyone. I hope that this can help people. I've been through a lot of highs, and plenty of lows so far and I through trial and error have learned an incredible amount. My journey is far from over. I will continue my training to become the best bodybuilder I can be, 100% naturally. With hope of perhaps one day entering a competition.

If anyone has any questions or would like to contact me please feel free. Martyn Knowles:

Anhelli V.
Posted on: Wed, 08/29/2012 - 09:06

Keep it up!

Posted on: Thu, 01/12/2012 - 03:13

Mate, thats bloody awesome, your a legend, i think it takes guts and discipline to achieve results such as these!, you have rocked it.

You are major motivation for me, same story I guess, always the fat kid, always embarrassed and as a result seclude myself from alot of life.

Thanks for sharing Dude, keep it up!!

Posted on: Wed, 10/19/2011 - 10:45

Wow youre my new motivation

Posted on: Mon, 06/27/2011 - 14:12

Excellent work mate, very inspirational!

Posted on: Sat, 09/11/2010 - 23:42

Hey man great job!

I had a question though. I weighed 215 in 8th grade now I'm at about 160 and have been gaining mass/muscle for about 7 months. I'm going to be a freshman in college soon.
Did you ever have a small amount of loose skin on your stomach? If so how did you get rid of it? Also how did you get your love handles to go away?



Posted on: Tue, 09/07/2010 - 23:02

Congratulations, man! You have certainly inspired me especially with the fact that you've transformed yourself without having to go to a gym and just doing it all at home.

Posted on: Sun, 07/04/2010 - 14:14

ggod job

Posted on: Sat, 04/03/2010 - 04:12

you should be very proud of yourself..what a change. Keep up the weights.

ashley schutz
Posted on: Fri, 03/26/2010 - 11:12

Hey there, congrats to you! Welcome to the world of mental rip-ness! and Physical! You look great and have come a long way. Keep up the tough work.