He Gained Muscle & Lost Weight In 30 Days, Here’s How
If you haven’t heard of Stan Browney before, allow me to introduce you. Known as the King of the 90-Day Challenge, Stan has a knack for motivating ordinary people to completely turn around their relationship with exercise.
What sets Stan apart from the rest is his focus on setting people up for success with sustainable plans and realistic goals. No get-fit-quick schemes, just a sensible diet, gym three or four times a week, and some self-discipline bring results time and time again.
In this latest transformation, Stan challenges Canadian YouTuber Hafu to have a go at his long-desired goal of putting on some muscle. Hafu also wants to run with confidence again after recovering from a broken foot.
But what’s the forfeit? Stan and Hafu live on different continents, so the expenses will be hefty. If Hafu completes the challenge, it’s all expenses paid. Plane tickets, hotel stays, food, clothes, everything. If not, he foots the bill. The stakes are on. Let’s find out how the first 30 days went.
Day 1
| Body Part | Day 1 Measurement |
| Weight | 70.1kg |
| Shoulders | 113cm |
| Arms | Left: 34cm Right: 35cm |
| Chest | 96cm |
| Waist | 79cm |
| Belly | 83cm |
| Thighs | Left: 59cm Right: 55cm |
| Calves | Left: 38cm Right: 36cm |
| Exercise | Day 1 |
| Push ups | 51 reps |
| Pull ups | 11 reps |
| Dips | 14 reps |
| Burn 20 calories on the watt bike | 44 seconds |
To begin the challenge, Stan flew Hafu out to the Netherlands to help him wrap his head around the workouts, protein intake, and proper form.
Hafu was also able to focus completely on the challenge without the everyday worries of life at home. After seven days of full commitment, Hafu was ready to return and get into his new routine.
While the hardest part for many challenge participants is the training, it was the eating that Hafu struggled with most. Going from eating only two meals per day to three large meals, plus plenty of protein snacks, left him feeling full all the time.
By day 15, Browney decided to help Hafu track his calories so that he was no longer feeling so bloated, and to help him tweak his diet to be slightly healthier.
He also reminded Hafu that just because the scales weren’t showing a lower number, that didn’t mean he wasn’t losing fat. In fact, Hafu had been losing fat and building muscle at the same time, resulting in his body weight not changing all that much.
After the midway point came some of the busiest few weeks of Hafu’s life. A trip to New York saw him without a gym and surrounded by temptation. Although he wasn’t able to follow his diet, he was able to complete bodyweight exercises in his hotel room. His activity levels also went through the roof, hitting a minimum of 15,000 steps a day.
Week four saw Hafu return home and get back into his routine. He was working hard, eating well, feeling great, and ready for the 30-day check-in.
Day 30
Unsurprisingly, Hafu’s commitment was rewarded with remarkable results.
| Body Part | Day 1 | Day 30 |
| Weight | 70.1kg | 68.95cm |
| Shoulders | 113cm | 116cm |
| Arms | Left: 34cm Right 35cm | Left: 36cm Right: 36.5cm |
| Chest | 96cm | 98cm |
| Waist | 79cm | 76cm |
| Belly | 83cm | 79cm |
| Thighs | Left: 59cm Right 55cm | Left: 58cm Right: 56cm |
| Calves | Left: 38cm Right 36cm | Left: 38cm Right: 36cm |
Strength test
| Exercise | Day 1 | Day 30 |
| Push ups | 51 reps | 69 reps |
| Pull ups | 11 reps | 20 reps |
| Dips | 14 reps | 25 reps |
| Burn 20 calories on the watt bike | 44 seconds | - |
Take Home Message
After the success of the first 30 days, Hafu is raring to go for the next leg of the challenge. But if the motivation runs out, all he needs to do is remind himself of how much money he’ll owe Stan if he fails…
