Meet Bryn: The Guy Who Easily Got A Six Pack Without Any Cardio

I’d like you to meet my buddy Bryn.

I’ve known Bryn for about a year now. We’ve gone back and forth about 10,000 times — mostly via Twitter — about various diet and training topics. At some point, he started letting me know how well his fat loss progress was going.

Not just in terms of how much fat he was losing, but how surprisingly easy the entire process was for him. EXACTLY what I like to hear.

Soon after, Bryn decided to actually show me his progress by sending over the before/after pic I’ve included above.

Not bad, huh? Dude got pretty damn lean fairly quickly. So, as I occasionally do when a reader sends me impressive transformation pics, I asked Bryn if he’d be interested in telling the story behind his transformation.

He said yes. And as you’re about to see, the story is just as impressive as the pics that go with them.

(NOTE: The following is exactly what Bryn sent me. The only editing I did was basic formatting and proof reading stuff. I mention this because the dude throws a lot of really nice compliments my way. I swear, I didn’t add in any of those myself. Now where were we? Oh, right…)

Take It Away, Bryn…

Before I begin with my story, I would just like to confirm that the Plan B Workouts site hasn’t paid to me to write this article, nor do I personally know the owner/creator (awesome Tim). We have never met and only spoke via internet.

This is off my own back and out of respect to pay back with all the help that this site/owner has given me.

Now whether you believe me or not that’s your choice and also your bad. Believe me if anyone was paying anyone it would be me to Tim. I owe him so much. I’d be more than happy to and I’d pay right now but I know money isn’t the issue with Tim… it’s simply to cut out all the crap and help others.

So we begin…

Drugs, Alcohol And The “Party Lifestyle”

So, now that’s out of the way let me first tell you a bit about myself and stuff Tim didn’t even know, just to give you an idea of my background (don’t worry I won’t bore you).

Hi, my name is Bryn Cragg… and I am from the United Kingdom. I live in a place called Nottingham aka “Shottingham” (due to its gun crime culture). I am from an estate called Clifton in Nottingham, a little rough council estate.

I have been training for a little over a year before this I was heavily involved in a what you would call a ‘party’ lifestyle. Living for the weekend kinda life.

Which involved a lot of alcohol and drugs etc.. Now before you roll your eyes and stop reading, this didn’t make me a bad person. I still worked hard as anyone else, 5 days a week as a construction worker, paid my taxes and all my bills and also made sure I fully looked after myself (food/smart/clothes etc.).

It was just my awful hobby and what everyone around me was doing and which at one stage — I’m not going to lie — I loved but it was getting out of hand and of course just ain’t good for you, obviously.

Not only did I become bored of my “hobby” it was also taking its toll.

Energy levels, breathing, added fat, depression, money, and all the other crap… it was just getting to me. I just wasn’t happy with the way I was turning out and I had enough.

Starting To Work Out… Incorrectly

I know I needed a change and something quick and there was something I was getting more fond of at the time…..THE GYM. I was introduced to the gym in like august 2011. I never lifted free weights just was using machines and doing bit of cardio here and there.

I was buying all the magazines that offered all the “abs in 6 weeks” bullshit and I was doing everything they said, buying all the shakes and all the supplements it said and doing all this while still living my “party life” but as usual nothing was working and I was getting frustrated and skint.

It got to the stage were everything just got to me — the drinking, drugs and the gym not working — so I decided I am going to do it properly.

I simply cannot have both. It was either continue the awful life I was living or make a change and go for something new, so I decided I am going to get shredded more then ever and I was quitting the horrible life I was living.

I told all my friends and family but as you can imagine they didn’t believe me as it was “just who I am” they thought. But I was desperate to step up my game, so I gave it a go…

The Transformation, Version 1: “Hell”

So after deciding I needed a change in my life, I started searching the internet for hours and hours, and I bet you probably already know, all you find is contradicting and conflicting crap.

You got to do this, you got to do that, then oh well you can’t do that because of this and that ARGGGHHH… it was stressing me out. I didn’t know where to start till I came across an up and coming fitness model’s website.

He was jacked just how I wanted to look, so I messaged him asking him his secret. As usual I wasn’t waiting for a reply but a week later he replied offering a tailored diet and nutrition plan to get me ripped. I was buzzing, yeah I want to look like this, just tell me what I have to do…

Well… it was a whopping £250 program (editor’s note: I think that’s a little over $390.00) that guaranteed I would be ripped in 8 weeks, I just have to follow his plan. Sounds fun and simple right?? Hold on…

The money didn’t bother me as I already wasted £100s on supplements that didn’t do shit.

What could I possibly lose….

So I filled in the forms, paid and I got my plan. WWOOOWWW… where do I start…

The Diet Plan

  • It was a carb cycling plan, you know the type.
  • 1 day – 75g carbs
  • 1 day – 125g carbs
  • 1 day – ZERO g (yes zero)
  • It consisted of only turkey, steak, rice/sweet potato, avocado or olive oil and broccoli.
  • I wasn’t allowed to eat after 7 pm.
  • I had to eat every 2.5 hours, 7x a day.
  • I had to weigh everything to a tee.
  • And all other so called body-building rules you probably heard of.

As you can see not the best diet plan to stick to for 8 weeks but I wanted this so bad…

The Training Plan

  • I had to train SEVEN. Yes seven days a week, 5 days weight training 6 days cardio like this…
  • the training was very high volume using fst-7 and all other training systems
  • I also had to do abs every night before bed.

So much to do, and all this on top of my heavy construction job.


“As you can see I look very drained and fragile (I think so any way and I was lol)”

Again not knowing any better I got on with it and like the program offered I was ripped in 8 weeks… BUT… the 8 weeks were hell.

  • I couldn’t sleep at all due to the over training.
  • I was drained all the time.
  • I looked ill.
  • I was hungry most of the time.
  • I was in the gym like 2 hours nearly everyday after my job.
  • I was moody, horrible to my loved ones.
  • I never saw any of my friends.

I was in a rut. All this on top of my heavy construction job. I was in a worse position than when I was on drugs and living my awful party life style.

Yeah how the hell does that even make sense? Trying to get ripped felt the same as taking illegal drugs???

Where was my fitness model guy who sold me the plan you ask??? He didn’t care. He got his money and his transformation picture for his site and he basically ignored me all the way through the whole program. To be fair his plan did what it said it would do but it was a nightmare lifestyle thinking I need to do all this stuff to be “ripped.”

NO WAY I thought, no way do fitness models and body-builders feel like this all the time and have to live like this. Damn I don’t even want to be a fitness model, I just wanted to be ripped but I felt and looked dreadful.

Yeah I was happy I torched fat and got the “abs” I so badly craved but I went through hell, as I say no sleep hardly at all, girlfriend thinking of leaving me, wouldn’t eat nothing due to believing everything was bad for me. I was in a bad way… seriously, I was very unhappy. I didn’t even dare have sugar free gum because of the carb content, eating bang on the hour mark to eat another turkey and rice meal, urrggghhh!

It was HELL… but I blocked out the bad things and was too naive but it was killing me, and just thought about going back to drink and drugs… at least I was a little bit happier then. But I was better than that and I wanted a better life for myself.

Fat Re-Gain: Right Back Where He Started

After the plan I went on holiday to clear my mind and get a grip of myself. I let my hair down and due to the strict diet, my body was craving food, food and yes… MORE FOOD!

I went to town on holiday eating like it was going out of fashion. 1 week I put on A STONE. Yep, a whopping 14lb in a week.

Terrible I know but I was just so pissed off with not eating hardly anything for 8 weeks plus and being stressed and I just didn’t care any more. “I was on holiday.”

But as usual, BANG! Soon as I got back from my holiday I was as fat as when I started my 1st transformation. I was depressed again and the thought of going through hell again was making me want to jump of a bridge… SERIOUS.

Then came the shining angel.

The Transformation, Version 2: The Opposite Of Hell

So after my holiday all I could think about was how bad I wanted to get ripped again BUT surely it didn’t have to be like the fitness model’s plan. I wasn’t putting myself through hell again even though I wanted to be ripped again.

So I got my head on the internet AGAIN for hours and hours and there it was… the site that basically, in different ways obviously, saved my life and in a way I was glad I got fat again so could try all this awesome info the site provided. Buzzing I could try something new, something the complete opposite to what I had been through the first time and bust all the things I thought was a MUST.

The cool stuff I was reading and the studies to back up what they were saying (Twinkie diet!) was so cool man… I used to get a buzz while reading it all (BETTER THEN ANY DRUG).

I read these pages day and night back and forth time and time again (and still read them everyday now). This isn’t just a site its a super-site it tells you everything. Absolutely everything from how many kcal’s you need, how much of the three macronutrients you need, whether or not your goal is to build muscle or torch fat… no matter how old you are, it has it all.

But what I like most about these sites is how it’s made for normal people like me and doesn’t use long-ass scientific words that confuse me and makes me lose interest plus it cuts absolutely every ounce of bullshit in the fitness industry out of the equation.

Things that I thought were essential like…

  • meal timing
  • carbs are bad
  • eating after certain time
  • cardio is essential for fat loss
  • healthy vs clean foods
  • AND LOADS MORE… everything I had problems with and I know other people do too.

The list goes on and on and on and these sites nail them all.

What I also like about this site is it NEVER once tells you what to do, how to eat, etc.. It advises you, and most important (which no other site does) is it EDUCATES YOU.

I wish I found this site before my first transformation and when I first started the gym. I would save a hell of a lot of money and would be so shredded, serious it’s that good and fricking cool. Seriously I cannot praise this site enough I recommend it to everyone I know and always use its info when I get asked questions.

It educates you about everything about gym/maintaining a healthy balance lifestyle. EVERYTHING. It educated me so much that instead of doing that awful first transformation again or buying another one I would do my own using this site’s guidance and guess what… I got a lot better results.

The Differences This Time Around

  • From training from 7 days a week to just 3 days a week.
  • From doing hours of boring cardio to doing ZERO cardio
  • From eating the same bland food over and over again to enjoying a variety of foods that I love and can adhere to.
  • To not watching my watch every second when to eat to eating when and what I wanted to.
  • From feeling like rubbish to feeling full of energy.
  • From having no time for myself to having all the time in the world and spending time with my friends/family and most important being happy again.

Now can you see the massive difference…

“I look fuller, more defined and a lot better. I also felt a lot better too… AWESOME.”

It also inspired me to get a diploma in personal training and nutrition (even the course that cost me £3500 didn’t have the in-depth info these sites have). Every time I get questions I’m not quite sure on or I don’t know (come on I have only just passed lol), I use the site’s info or point them to this site and they ALWAYS get the answer there looking for.

NOT only all this (seriously I can’t write all this site brings, I recommend just go start reading one of them NOW), but I also speak to Tim (owner) on a regular basis.

He’s been there all the way through my transformation, asking him stuff I am not quite sure about and he’s provided me the answer straight away. No bullshit answers too and not once moaned or asked for money. He’s done it straight off his own back just to add more coolness to these sites and Tim himself.

Also his workout routine page gives you workouts that ain’t pathetic over the top, like most bodybuilders routines are that are busting our joints and killing us. His workouts are effective and perfect to suit any one of your goals.

I highly recommend buying his book. I have and I will be using his workouts with my clients FOR EVER (HOPE THAT’S NOT COPYRIGHT LOL) but I’m sure Tim wont mind. It has all workouts to suit any type of training whether you’re a beginner, want to lose fat, build muscle… EVERYTHING.

Seriously I cannot and will never be able to thank Tim and his sites enough. They are by far the best on the internet by a million miles too. Like I say I just qualified as a personal trainer and I have all the “books” they give you that’s full of info but nothing compares to the info on this site and how it’s told. I am on these sites all day, every day (stalking ha)… they rock.

And I have already planed my first bulk with all of the site’s awesome info and I cant wait to share my results with Tim and his sites.

Anyways I hope you have enjoyed my post to explain how awesome these sites are and how much ANYONE can benefit from them, and also I hope Tim gets the message of how much I appreciated everything he’s told and educated me. Without this site I would be skint through still buying awful diet plans and busting my neck through pointless over the top workouts.

So people stop wasting time, money and effort on all the bullshit out there, pour ya self a big glass of water, get in your pjs and study these sites like its your bible and I GUARANTEE you in a few months you will have the amazing body and healthy lifestyle you’ve craved for so long for absolutely free.

Thank you Tim, Plan B Workouts . You have changed my life for the best.

The End… For Now

Dude, you’re very welcome. Thanks for the compliments, thanks for the awesome feedback, and thanks for sharing your impressive transformation and even more impressive story on the site. It was damn good.

Anyone interested in seeing how well Bryn does during his upcoming first bulk? I am.

And as long as he’s down for it, we’ll definitely do another update then to tell you all about it.

Need Help With Your Diet And Workout?

Don’t waste another minute of your time searching for what to do. I’ve already done the research for you and created step-by-step plans that work. Select your goal below…


  • I Want To Build Muscle
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  • I Want To Lose Fat
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