Teacher Loses Weight & Builds Muscle in 90-Day Challenge
If you were challenged to completely transform your routine and body in 90 days, would you accept? That’s exactly what YouTuber Stan Browney proposed to schoolteacher Roy. Often teased by his students for his “skinny” frame, Roy accepted without hesitation.
But Roy had more than just his students cheering him on. He had another big motivator — a baby boy on the way. As a soon-to-be first-time dad, Roy wanted to be in the best shape of his life to start his fatherhood journey strong. Let’s find out how he got on.
Day 1 stats
Before starting, Stan took Roy’s stats. Here’s where he stood on day one:
Measurements:
| Day 1 | |
| Shoulders | 113cm |
| Chest | 99cm |
| Waist | 87cm |
| Belly | 95cm |
| Legs | R: 59cm L:58cm |
| Arms | R: 33cm L: 32cm |
Exercises:
| Day 1 | Day 30 target | |
| Pull-ups | 0 reps | At least 1 rep |
| Press-ups | 13 reps | Double |
| Bench press | 55kg | 70kg |
| Squat | 90kg | 100kg |
| Burning 20kcal | 16 seconds | Faster than 16 seconds |
When’s taking measurements, Stan noticed a muscle imbalance in Roy’s shoulders, which he explained as likely due to years of playing tennis: “I played intensively until I was 18, and now I play as a hobby with friends.”
As a tennis player, his training was focused on core stability exercises and bodyweight movements — quite different from the strength-focused workouts in store for him.
The start of the challenge
With Myprotein supplements and training gear ready, the challenge began. Roy dived straight into his strength training regimen, prioritising pull-ups.
Initially, his greatest struggle wasn’t the workouts but managing his time. On top of his teaching duties, it was a difficult balance. Meal prepping and measuring calories was painstaking, but he was fully aware of their importance: “Integrating meal prep into your lifestyle is challenging, but it’s key to staying on track.”
Day 15: early progress
Just over two weeks in, Roy was already seeing the first signs of success. He was feeling stronger and looking bigger, and his first check-in with Stan and Arjen confirmed it. He weighed in at 87kg, a 2.6kg increase, and completed his first pull-up — a significant milestone. It was all positive so far, but he knew there was still a long way to go.
Secrets, travels & obstacles
So far everything had gone to plan, but there was one thing that Roy had neglected to tell Stan — he was due to fly to the Caribbean for a holiday — although Arjen was in on the secret.
But instead of giving in to the temptation of lazing on the beach the entire time, Roy stayed committed. Even if this meant working out in some unconventional places, including an empty building site. While away, resistance bands became his best friend.
Day 30 stats:
Back home after an enjoyable but not totally relaxing time away, it was time for the day 30 check-in. As Stan put it, Roy’s progress was “out of this world.” His improvement of taking five seconds fewer to burn 20 calories put him equal with Stan’s personal best. Impressive.
Measurements:
| Day 30 | Improvement | |
| Shoulders | 119cm | +6cm |
| Chest | 104cm | +5cm |
| Waist | 86cm | -1cm |
| Belly | 91cm | -4cm |
| Legs | R: 61cm L: 60cm | R: +2cm L:+2cm |
| Arms | R:35cm L:34cm | R: +2cm L: +2cm |
Exercises:
| Day 30 | Improvement | |
| Pull-ups | 4 reps | +4 reps |
| Press-ups | 24 reps | +11 reps |
| Bench press | 60kg | +15kg |
| Squat | 105kg | +15kg |
| Burning 20kcal | 11 seconds | -5 seconds |
Motivation struggles
On day 35, Roy skipped a workout for the first time. While he had a reasonable excuse — he had had a busy day helping his sister move — he admitted to having lost a little motivation.
He was communicating less with Stan and Arjen, leading them to theorise that slowing visible progress could be disheartening. Despite this, Roy’s nutrition remained consistent, and he soon regained momentum after reminding himself of one of his reasons for taking on the challenge.
“I wanted to do this for myself, but most of all for my students,” Roy said. “I wanted to show them that if you set a goal, you can achieve it.”
The final 30 days
The last stretch wasn’t without challenges. Pull-ups were still difficult, and Roy admitted to hating them. But he persevered, keeping up with workouts and hitting his macros.
In the final 10 days, a wrist injury picked up while playing tennis — against Stan of all people — temporarily hindered his progress. Despite this, Roy adjusted his diet to reduce carbs and calories, staying on track for the finish line.
The final result
On day 90, Roy revealed his transformation to Stan, Arjen and his students. The results left the room speechless.
Day 90 stats:
| Day 1 | Day 90 | Overall improvement | |
| Shoulders | 113cm | 118cm | +5cm |
| Chest | 99cm | 107cm | +8cm |
| Waist | 87cm | 85cm | -2cm |
| Belly | 95cm | 86cm | -7cm |
| Legs | R: 59cm L: 58cm | R: 61cm L:61cm | R: +2cm L:+4cm |
| Arms | R: 33cm L: 32cm | R: 36cm L:35cm | R: +3cm L:3cm |
Exercises:
| Day 1 | Day 90 | Overall improvement | |
| Pull-ups | 0 reps | 10 reps | +10 reps |
| Press-ups | 13 reps | 31 reps | +17 reps |
| Bench press | 55kg | 80kg | +35kg |
| Squat | 90kg | 110kg | +20kg |
| Burning 20kcal | 16 seconds | 10 seconds | -6 seconds |
Roy’s incredible achievements were proof of his dedication, even if he still couldn’t beat one of his students in an arm wrestle. He’d gone from zero pull-ups to 10, doubled his press-ups total, and shaved six seconds of the time it took to burn 20 calories — beating Stan’s record time of 11 seconds in the process!
From teacher to father
We had the chance to interview Roy to discuss the challenge — including his workouts, nutrition, and motivation.
Now in the best shape of his life, Roy has welcomed the birth of his baby boy. He has less time than he had before, but he’s still keeping up with meal prep and his workouts — even if it means he has a baby strapped to his chest.
Catching up with Roy
As mentioned above, we had the chance to interview after the challenge to find out how he was getting on and what life was like as a first-time father. Here’s what we asked him.
What was your supplement plan during the challenge, and do you still use it now?
What are your favourite Myprotein supplements?
How has having a baby changed your workouts and nutrition?
Take home message
Roy’s journey shows what you can do when you set your mind to it. He puts it best himself: “Set a goal, stay committed, and you’ll achieve it. Hopefully, my students apply this to their homework someday!”
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