Men’s Client Case Study
A Glasgow Personal Trainers Thoughts…
KENNETHS CASE STUDY
Thought we’d look at an interesting case study from my client Kenneth who I’ve been training with me for two years. This case study is particularly apt for men in their mid 50s looking to reduce body fat and increase muscle.
Kenneth came with the goals of improving his body composition by reducing his body fat, gaining muscle, while improving his fitness for the overall health benefits. Kenneth’s background was as follows:
KENNETHS BACKGROUND
Male.
Mid 50’s.
Exercise History- had done classes, cycled and a little bit of gym in the past but hadn’t done any formal workouts in a few years.
Nutrition Habits- quite regimented, eating of porridge for breakfast, sandwich for lunch, dinner could vary but normally potatoes meat veg sort of combination, the occasional office related snack would also occur.
Body composition history- weight had been stable but had noticed a gradual increase in body fat over the years and reduction in strength.
Goals- improve fitness, gain muscle, and lose body fat.
FIRST WEIGH IN
78kg, which is 23 on BMI, which is right in the middle of the healthy weight range.
Body Fat- 19%
Lean tissue- 58kg
So Kenneth’s body fat and weight were in average/ healthy ranges for males for his age and height. Kenneths lean tissue scored a bit lower but were still in the average/healthy ranges. But Kenneth wanted to be in the more athletic ranges this would require reducing his body fat in the 10-15% range and increasing his lean tissue by at least 5kg.
THE NUTRITION PLAN
The main key points we wanted to address in Kenneths eating was as follows:
Increase dietary protein levels by 50% of his current daily consumption to provide the optimal level of amino acids needed to build muscle after resistance training. This would also improve general cellular repair for healthy ageing, and improve satiety after meals for less snacking.
We wanted Kenneth to reduce processed carbs in his diet like porridge and bread and replace with less processed carbs like potatoes and rice and include more vegetables with every meal. This would reduce his blood sugar levels, which in turn would improve cellular health, increase energy levels, minimise fat gain, promote fat loss and provide more stable energy levels.
We asked him to reduce his beer intake a little.
We advised on a few simple supplements that could potentially improve health and get more out of is training.
THE WORKOUT PLAN FOR YEAR 1
Initially Kenneth wasn’t a member of a gym so he saw me at the studio twice a week for progressive resistance training sessions and aimed to walk a minimum of 10,000 steps a day.
KENNETHS RESULTS IN THE FIRST YEAR
72KG- 6 kg weight loss
11.5% Body fat- 7.5 % fat loss
60.5kg lean tissue- 2.5 kg muscle gain
It’s quite the achievement to build muscle and lose significant fat over the course of a year. People can quite often do one or the other but when both is achieved you know you are delivering the nutrients and exercise to thrive.
WORKOUT PLAN FOR YEAR 2
By year one Kenneth had reached his fat loss goals, but we were only half way to realising the muscle goals that we needed to have him at optimal muscular health. At this point Kenneths life circumstances also changed with him moving away from Glasgow. Kenneth reduced his twice a weekly training sessions with me to one, making a 1 hour trip to see me every week (that’s dedication and commitment!). But to make up for the missed second session with me he joined a gym and we uploaded workouts for him on our training app that we progressed every month. During this time he increased his training frequency to 3-4 times a week, and it was it this point his muscle really started to take off.
KENNETHS MOST RECENT RESULTS AS OF MARCH 2026
76.3 kg
10.8% Body Fat- total fat loss 8.2%
64.7kg lean tissue- total muscle gain 6.7kg
You can see from the results above that Kenneth did indeed manage to surpass his goal of putting on 5 kg more muscle by an extra 1.7kg, and a one point his body fat was 8%.
FINAL THOUGHTS
Data shows without weight training we can lose about 3-5% of our muscle from our 30’s-50’s, and after the age of 50 this loss of muscle starts to accelerate. Kenneths results show that it’s possible to make life changing results in your mid 50’s to your body composition. The body composition changes don’t reflect other positive experiences Kenneth experienced like improved strength, improved energy, no injuries in two years, and more confidence in his body.
This result was two years in the making. Too many people hope that after three months of training they can reverse years of dietary and fitness neglect. What Kenneth achieved in two years shows the importance of consistency, prioritising diet and exercise, focusing on the process, and how you adapt when your life circumstances change.
Really proud of the results Kenneth achieved and look forward to seeing what else in store for him on his fitness journey.
If your in your 50’s and would like help improving your health and fitness get in touch.