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The Transformation Of Matt Charles!

See how Matt transforms his body with help from the 2002 teenage Mr. Australia!

Click Here For Part One.
Click Here For Part Three.

Well Matt has been on his diet for 3 weeks now and has finished his initial 2 weeks of really low carbs. Matt had a fair bit of size, a lot of it unwanted and he said the 2 weeks of super low carbs didn't phase him at all. Actually he said he felt better, he could move around easier and wasn't as sluggish. I changed Matt onto a much more manageable diet this week and he is loving it. Whenever we talk about the diet he can't stop smiling, which is a good thing because if you don't like what you are doing you won't do it at 100% and you won't stick at it.

I have been really impressed with Matt's discipline as he hasn't yet missed a meal, cheated when he wasn't supposed to and he is training pretty hard, even though when he is training at the same time as me I like to rib him a bit. All in good fun though. Of course.

The diet Matt followed this past week looked like this:

5:30 A.M. 4 Hydroxycut Caps + 500ml of water
6:00 A.M. Weights
7:30 A.M. 2 pieces of fruit (50g c)
8:00 A.M. Post workout shake (500ml milk, protein powder, 1 teaspoon of wheat germ, banana, 2 eggs), 53g p, 75g c, 15g f
9:00 A.M. 100g tuna, ½ cup rice, ½ cup cottage cheese, 35g p, 30g c, 5g f
12:00 P.M. 200g chicken, ½ cup rice, 3 teaspoons of natural peanut butter, 40g p, 25g c, 10g f
3 P.M. 200g tuna, ½ cup veggies, 40g p
6:00 P.M. 100g tuna, 1 cup cottage cheese, 42g p, 4g c
6:30 P.M. 4 h-cuts, 500ml water
7:00 P.M. 40 min - 1 hr walk
8:30 P.M. Protein shake, 10g olive oil, 40g p, 10g f

As you can see the carbs have increased, I have mixed the protein sources around and have increased the variety of natural and healthy fats. Because Matt loves his food, I believe it is important to keep his meals regular so he doesn't crave and also give him a variety to eat from so he doesn't get bored with the same food.

The next week I am going to hit Matt with high-carb days and low carbs days, but trust me there will be many lower carb days than high carb days. (Sorry Matt).


Protein - Whey Factors 2.0 - Horleys
Fat Burner - Hydroxycut (without ephedrine)
Glutamine - Bronx

I'm not going to add any supplements to this list as yet. I am thinking about for the last month to add a few more to really help Matt achieve his goals and even succeed them. This will largely depend on how Matt is traveling.

The training program and split Matt has followed the past 2 weeks looks like this:

Day 1


Squats - 4 sets of 10 reps
Leg press - 4 sets of 10
Leg curls - 3 sets of 10 to 20


Calf press - 4 sets of 10

Click Here For A Printable Log Of Day One - Legs/Calves

Day 2


Db press - 3 sets of 10
Incline db press - 3 sets of 10
Machine press - 3 sets of 10
Dips - 3 sets of 10
Pec deck - 3 sets of 10


Db press - 3 sets of 10
Upright rows - 3 sets of 10
Side raises - 3 sets of 10

Click Here For A Printable Log Of Day Two - Chest/Shoulders

Day 3 - Rest

Day 4


Lat Pulldown - 3 sets of 10
Bent over rows - 3 sets of 10
Seated close grip rows - 3 sets of 10
Cable Straight Arm Pulldown - 3 sets of 10


Db shrugs - 3 sets of 10
Barbell shrugs - 3 sets of 10

Click Here For A Printable Log Of Day Four - Back/Traps

Day 5 - Rest

Day 6


E-z bar curls - 3 sets of 10
Seated alternate db curls - 3 sets of 10
Cable curls - 2 sets of 10


Skull crushers - 3 sets of 10
V-bar - 3 sets of 10
One arm Extensions - 2 sets of 10

Click Here For A Printable Log Of Day Six - Biceps/Triceps

Day 7 - Rest

I have watched Matt train when he has trained at the same time as me and I am happy with his progress. The adaptation he has had to undergo has been hard for Matt but after the first month of training we are looking at a 4-6 kg drop in weight and an increase in lean body mass with a reduction in body fat.

After this first month has passed I am going to increase the volume in Matts training, make his diet more strict using only low GI index carbohydrates, except for after exercise and ask him to do more cardio. On his low carb days he will do extra cardio to make use of the depleted glycogen stores.

Matt's Measurement Changes Are Below:

Body Part Was Now Total + -
Chest 113 112 - 1 cm
Arms 38.5 37 - 1.5 cm
Arms (Flexed) 41 42 + 1 cm
Waist 104 99 - 5 cm
Legs 53 61 + 8 cm
Calves 44 45 + 1 cm
Forearms 33 32 - 1 cm

I am really happy about Matt's waist. It has dropped a total of 5cm over the month and I can be happier.

The 2 Weeks Ahead

This week I will hit Matt with some low carb days and then allow him to go back to moderate carb days to get his body to start guessing and change it up a little to accelerate some weight loss. Matt will no longer get his cheat meals. By allowing him to have a cheat meal to aim for at the end of the week has allowed Matt to get minimal cravings and stick to his diet by easing into it.

Updated Pictures

I want Matt to drop some body fat over the next 2 weeks so I will change his training, increase his cardio and reduce carbs like I said before because Matt has proved his dedication to me. I believe Matt can do it and I believe he has the will power to do it. Well that's all for this fortnight. Stay tuned too see how much matt improves over the next 2 weeks

Click Here For Part One.
Click Here For Part Three.

To contact me email To contact matt and offer words of encouragement email him at

Until Next Time,