Ryan: 181.9kg to 132kg, and habits that last
Ryan went from 181.89kg to 132kg, losing 49.89kg (27.4% of his starting weight) over 479 days of tracked weigh-ins, at about 0.73kg a week, while still hitting PBs in the gym.
Ryan's weigh-ins, 20 June 2025 to 12 October 2026: 181.89kg to 132kg, 49.89kg lost at an average of about 0.73kg a week.
Assess — the starting point
Ryan started at 181.89kg. The weight was the visible part. What Nathan looked at first was everything that could trip him up.
Ryan travels regularly for work, which meant convenience food and whatever was on offer at petrol stations or on the road. He also has a full social life: meals out, drinks with friends, work events, and time with his daughter. Any plan that asked him to give those up was never going to last.
Build — what we did
Rather than handing Ryan a list of don’ts, Nathan taught him how to make better food choices, plan and prepare meals where he could, and adapt his nutrition to wherever the week took him.
Social life stayed in. The work was on balance and moderation: enjoying a meal out or a night with friends without guilt, then getting straight back on track. Sustainable, not restrictive.
Training at Definition Gym in Peterborough ran alongside it the whole way, so Ryan kept getting stronger while the weight came down.
Perform — the result
181.89kg to 132kg. Ryan has lost 49.89kg, 27.4% of his starting weight, across 479 days of tracked weigh-ins, at an average of about 0.73kg a week.
He has kept hitting personal bests in the gym and improved his overall fitness. None of it happened overnight, and that is exactly the point: education, consistency and small, realistic changes, so Ryan is not just looking different but living differently.
The weight loss is visible, but the real shift was in his habits and mindset.
Nathan Rudman, Ryan’s coachRyan
100% natural.
This result came from training, nutrition and recovery — nothing else.
Client feedback
In their words
I have been working with Nathan since 2022, and during that time he has completely transformed the way I think about nutrition, exercise, and overall health. With Nathan’s guidance, I have lost over 45kg, developed a genuine understanding of nutrition and how it supports an active lifestyle, and learned how to train safely and effectively. …
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