Graeme’s four-month transformation

Won £5,000 & lost 8kg, then reverse-dieted to 3,000 kcal — judged on the change from their own starting point.

Graeme before and after their four-month transformation — Real participant, shown with consent. Photographs are unedited.

8 kgweight change

8 weeksduration

£5,000prize won

“Really loved this challenge, definitely the best shape I’ve been in and also the lightest I’ve been since I was a teenager. I’ve learned a lot about my body that’s for sure.”
— Graeme, £5,000 Challenge Winner

Graeme ran the same eight weeks everyone else does — personalised programming, macros adjusted weekly, and a check-in every week. Judged on the change from their own starting point, not against anyone else’s body.

Individual results vary — this is one participant’s documented result, not a promise of your own, and it required consistent training and nutrition. Weight loss of around 1–2lb per week is the generally accepted safe rate; where a result was achieved faster it should not be taken as typical or as a target. Always consult your doctor before starting a weight-loss programme.

Start my transformation

Tracked in the 8WTC app for 132 days

Graeme’s four months on the system — two challenges, back to back.

This is the long game: a cut, then a reverse diet to bring calories back up — 111 days logged at 92.8%. 8kg came off in the cut. Then the part most people skip: a reverse diet that took daily calories from 1,900 to 3,000 while the scale moved +3kg.

−3kgnet across the four months (4%)

8kglost in the cut

1,573,589steps in 132 days

92.8%of days fully logged

165gavg daily protein

7.16haverage sleep

One line, four months75kg → 72kg · breaks are untracked weeks between challenges · the dotted stretch is modelled, not weighed (15 days)

Fat loss phaseEating more on purposeGap between challengesModelled weight

Challenge 1 · Fat loss 75kg → 67kg -8kg 1,949 kcal avg · 161g protein · 16,294 steps/day

Challenge 2 · Reverse diet 69kg → 72kg +3kg — planned 2,410 kcal avg · 171g protein · 13,027 steps/day

Calories, then the climb back upweekly average eaten vs the target set — held at 1,900 through the cut, then stepped up every week of the reverse

Week by week, challenge by challenge

Challenge 1 — Fat loss · -8kg

Week	Weight	Change	Avg kcal	Target	Avg steps	Sleep
W1	≈72.5kg	-2.5kg	2,032	1,900	15,873	6.83h
W2	≈70.8kg	-1.5kg	2,054	1,900	13,574	7h
W3	70.3kg	-0.2kg	1,922	1,900	12,609	7.33h
W4	68.9kg	-1.9kg	1,937	1,900	15,600	7.57h
W5	69.9kg	0kg	1,926	1,900	17,072	7.14h
W6	68.9kg	-1.9kg	1,924	1,900	17,804	7.2h
W7	68.4kg	-1.5kg	1,888	1,900	18,608	7h
W8	67kg	-2.9kg	1,899	1,900	18,684	7.08h

≈ modelled: the first weigh-ins in this challenge were unusable, so these weeks are estimated between the 75kg sign-up weight and the first usable reading (70.5kg on 2025-04-08). They are excluded from every logging figure above.

Challenge 2 — Reverse diet · +3kg

Week	Weight	Change	Avg kcal	Target	Avg steps	Sleep
W1	69kg	-1kg	1,944	1,900	11,607	7h
W2	69kg	-1kg	2,196	2,050	13,027	7.67h
W3	70kg	0kg	2,218	2,200	13,102	7.21h
W4	70.5kg	+0.2kg	2,222	2,350	12,542	7.21h
W5	70.8kg	+0.3kg	2,466	2,500	13,541	7h
W6	70.3kg	-0.5kg	2,614	2,650	14,630	7.29h
W7	72.1kg	-1.3kg	2,771	2,800	12,822	7h
W8	72kg	0kg	2,786	3,000	13,121	7h

132 days, 92.8% logged: 8kg off in the cut, then calories rebuilt week by week instead of bouncing straight back to old habits. The reverse diet is the part of the plan that makes a result last — and it’s tracked here just as honestly as the loss.

Others who started at week one.

Sarah — before and after — Sarah Went from 72kg to 57kg in 1 year

Markus — before and after — Markus Lost 15.5kg across five back-to-back challenges Won £5,000

Leah — before and after — Leah Won £25,000 & lost 7.5kg in 8 weeks Won £25,000

Explore every story →

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