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Markus’s year-long transformation

Lost 15.5kg across five back-to-back challenges — judged on the change from their own starting point.

Before After Markus before and after their year-long transformation
Real participant, shown with consent. Photographs are unedited.
15.5 kgweight change
50 weeksduration
£5,000prize won

“Straight from the community — the accountability is what made it stick for me.”

— Markus, Challenge 20.0 Winner

Markus 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 350 days

Markus’s year on the system — five challenges, back to back.

This is the long game: a cut, a cut, a reverse diet to bring calories back up, a muscle-building block, then a cut — 308 days logged at 99.8%. The net number undersells it: Markus lost 23.7kg across the cuts and put weight on in the middle phases on purpose.

−15.5kgnet across the year (16.33%)
23.7kglost across the three cuts
4,130,962steps in 350 days
99.8%of days fully logged
184gavg daily protein — near flat, cut to build
7.02haverage sleep
One line, a year94.9kg → 79.4kg · breaks are untracked weeks between challenges
78 80 82 84 86 88 90 92 94 94.9kg 79.4kg C1C2C3C4C52024-06-10 — 94.9kg2024-06-11 — 93.5kg2024-06-12 — 93.1kg2024-06-13 — 92.8kg2024-06-14 — 92.7kg2024-06-15 — 92.9kg2024-06-16 — 92.7kg2024-06-17 — 92.6kg2024-06-18 — 92.4kg2024-06-19 — 92.2kg2024-06-20 — 92.1kg2024-06-21 — 92.1kg2024-06-22 — 91.6kg2024-06-23 — 91.8kg2024-06-24 — 92.1kg2024-06-25 — 91.6kg2024-06-26 — 92kg2024-06-27 — 91.7kg2024-06-28 — 91.7kg2024-06-29 — 92kg2024-06-30 — 92.2kg2024-07-01 — 91.9kg2024-07-02 — 91.6kg2024-07-03 — 91.4kg2024-07-04 — 90.9kg2024-07-05 — 90.7kg2024-07-06 — 90.8kg2024-07-07 — 91kg2024-07-08 — 91kg2024-07-09 — 90.5kg2024-07-10 — 90.2kg2024-07-11 — 91kg2024-07-12 — 90.6kg2024-07-13 — 90.1kg2024-07-14 — 90.2kg2024-07-15 — 90.1kg2024-07-16 — 89.7kg2024-07-17 — 89.5kg2024-07-18 — 89kg2024-07-19 — 89.2kg2024-07-20 — 88.6kg2024-07-21 — 88.5kg2024-07-22 — 88.1kg2024-07-23 — 88.2kg2024-07-24 — 88kg2024-07-25 — 87.7kg2024-07-26 — 87.5kg2024-07-27 — 87.1kg2024-07-28 — 86.9kg2024-07-29 — 86.3kg2024-07-30 — 86.6kg2024-07-31 — 86.4kg2024-08-01 — 86.5kg2024-08-02 — 86.2kg2024-08-03 — 86kg2024-08-04 — 85.4kg2024-08-19 — 86.4kg2024-08-20 — 85.3kg2024-08-21 — 86kg2024-08-22 — 85.2kg2024-08-23 — 86kg2024-08-24 — 85.6kg2024-08-25 — 85.1kg2024-08-26 — 84.2kg2024-08-27 — 84.6kg2024-08-28 — 84kg2024-08-29 — 84.2kg2024-08-30 — 84.6kg2024-08-31 — 84.6kg2024-09-01 — 84.3kg2024-09-02 — 84.1kg2024-09-03 — 83kg2024-09-04 — 83.2kg2024-09-05 — 83.3kg2024-09-06 — 83.4kg2024-09-07 — 83.6kg2024-09-08 — 83.2kg2024-09-09 — 83.4kg2024-09-10 — 82.7kg2024-09-11 — 82.5kg2024-09-12 — 82.8kg2024-09-13 — 82.3kg2024-09-14 — 82.2kg2024-09-15 — 82.8kg2024-09-16 — 83.3kg2024-09-17 — 82.1kg2024-09-18 — 81.6kg2024-09-19 — 81.3kg2024-09-20 — 81.1kg2024-09-21 — 81.5kg2024-09-22 — 81.5kg2024-09-23 — 81.4kg2024-09-24 — 81.2kg2024-09-25 — 81kg2024-09-26 — 81.1kg2024-09-27 — 80.8kg2024-09-28 — 80.4kg2024-09-29 — 80.3kg2024-09-30 — 80.8kg2024-10-01 — 80.4kg2024-10-02 — 80.1kg2024-10-03 — 79.8kg2024-10-04 — 80.3kg2024-10-05 — 79.8kg2024-10-06 — 79.9kg2024-10-07 — 80kg2024-10-08 — 79.6kg2024-10-09 — 79.8kg2024-10-10 — 78.1kg2024-10-11 — 78.8kg2024-10-12 — 79.1kg2024-10-13 — 78.8kg2024-10-14 — 78.3kg2024-10-15 — 78.8kg2024-10-16 — 78.9kg2024-10-17 — 78.8kg2024-10-18 — 78.8kg2024-10-19 — 78.8kg2024-10-20 — 79.2kg2024-10-21 — 79.7kg2024-10-22 — 79.8kg2024-10-23 — 79.8kg2024-10-24 — 79.9kg2024-10-25 — 79.6kg2024-10-26 — 79.4kg2024-10-27 — 79.1kg2024-10-28 — 79.9kg2024-10-29 — 79.2kg2024-10-30 — 79.4kg2024-10-31 — 79.2kg2024-11-01 — 78.6kg2024-11-02 — 78.8kg2024-11-03 — 79.6kg2024-11-04 — 80.5kg2024-11-05 — 79.9kg2024-11-06 — 79.4kg2024-11-07 — 78.9kg2024-11-08 — 79.8kg2024-11-09 — 79.8kg2024-11-10 — 79.2kg2024-11-11 — 79.7kg2024-11-12 — 78.8kg2024-11-13 — 79.4kg2024-11-14 — 79.2kg2024-11-15 — 79.2kg2024-11-16 — 79.1kg2024-11-17 — 80.2kg2024-11-18 — 79.5kg2024-11-19 — 79.3kg2024-11-20 — 79.1kg2024-11-21 — 79kg2024-11-22 — 78.2kg2024-11-23 — 78.6kg2024-11-24 — 80.3kg2024-11-25 — 81.3kg2024-11-26 — 79.8kg2024-11-27 — 79.9kg2024-11-28 — 79.8kg2024-11-29 — 80kg2024-11-30 — 79.7kg2024-12-01 — 79.2kg2024-12-02 — 79.7kg2024-12-03 — 80.1kg2024-12-04 — 80.4kg2024-12-05 — 80.4kg2024-12-06 — 80.7kg2024-12-07 — 81.1kg2024-12-08 — 80.7kg2024-12-09 — 80.5kg2024-12-10 — 80kg2024-12-11 — 79.9kg2024-12-12 — 79.7kg2024-12-13 — 79.2kg2024-12-14 — 80kg2024-12-15 — 79.8kg2024-12-16 — 79.9kg2024-12-17 — 79.8kg2024-12-18 — 80.2kg2024-12-19 — 79.8kg2024-12-20 — 79.5kg2024-12-21 — 78.6kg2024-12-22 — 79.5kg2025-01-06 — 80.8kg2025-01-07 — 80.5kg2025-01-08 — 80.6kg2025-01-09 — 80.4kg2025-01-10 — 80.2kg2025-01-11 — 80.3kg2025-01-12 — 80.8kg2025-01-13 — 81.2kg2025-01-14 — 80.6kg2025-01-15 — 80.6kg2025-01-16 — 79.9kg2025-01-17 — 80.5kg2025-01-18 — 80.9kg2025-01-19 — 81.6kg2025-01-20 — 82.5kg2025-01-21 — 81.7kg2025-01-22 — 81.4kg2025-01-23 — 81.1kg2025-01-24 — 81.8kg2025-01-25 — 81kg2025-01-26 — 82.2kg2025-01-27 — 82kg2025-01-28 — 82.1kg2025-01-29 — 82.2kg2025-01-30 — 82.2kg2025-01-31 — 82.3kg2025-02-01 — 82.7kg2025-02-02 — 83.6kg2025-02-03 — 83.2kg2025-02-04 — 82.5kg2025-02-05 — 83.5kg2025-02-06 — 82.9kg2025-02-07 — 83kg2025-02-08 — 82.5kg2025-02-09 — 82.6kg2025-02-10 — 82kg2025-02-11 — 81.6kg2025-02-12 — 80.7kg2025-02-13 — 81.2kg2025-02-14 — 80.8kg2025-02-15 — 80.5kg2025-02-16 — 81.1kg2025-02-17 — 81.3kg2025-02-18 — 80.5kg2025-02-19 — 80.8kg2025-02-20 — 81.8kg2025-02-21 — 81.5kg2025-02-22 — 81.4kg2025-02-23 — 81.8kg2025-02-24 — 82.1kg2025-02-25 — 81.2kg2025-02-26 — 81.4kg2025-02-27 — 81.7kg2025-02-28 — 81.5kg2025-03-01 — 81.5kg2025-03-02 — 82.4kg2025-03-03 — 82.1kg2025-03-04 — 82.3kg2025-03-05 — 81.6kg2025-03-06 — 83.4kg2025-03-07 — 82.8kg2025-03-08 — 82.5kg2025-03-09 — 83.4kg2025-03-10 — 84.1kg2025-03-11 — 84.1kg2025-03-12 — 83.2kg2025-03-13 — 83.5kg2025-03-14 — 82.9kg2025-03-15 — 83.4kg2025-03-16 — 83.5kg2025-03-31 — 86kg2025-04-01 — 84.7kg2025-04-02 — 84.2kg2025-04-03 — 83.9kg2025-04-04 — 83.6kg2025-04-05 — 83.4kg2025-04-06 — 83.7kg2025-04-07 — 83.7kg2025-04-08 — 83.2kg2025-04-09 — 83.5kg2025-04-10 — 83.7kg2025-04-11 — 82.8kg2025-04-12 — 82.2kg2025-04-13 — 83kg2025-04-14 — 83kg2025-04-15 — 83.1kg2025-04-16 — 83.5kg2025-04-17 — 83.1kg2025-04-18 — 83.9kg2025-04-19 — 82.9kg2025-04-20 — 82.6kg2025-04-21 — 82.4kg2025-04-22 — 81.9kg2025-04-23 — 82.8kg2025-04-24 — 82.2kg2025-04-25 — 82.3kg2025-04-26 — 82.2kg2025-04-27 — 81.9kg2025-04-28 — 82.4kg2025-04-29 — 81kg2025-04-30 — 81.3kg2025-05-01 — 81.2kg2025-05-02 — 81.2kg2025-05-03 — 80.6kg2025-05-04 — 81.6kg2025-05-05 — 81.2kg2025-05-06 — 80.9kg2025-05-07 — 80.6kg2025-05-08 — 80.8kg2025-05-09 — 80.3kg2025-05-10 — 80.4kg2025-05-11 — 80.5kg2025-05-12 — 81.1kg2025-05-13 — 80.9kg2025-05-14 — 80.7kg2025-05-15 — 80.4kg2025-05-16 — 80.3kg2025-05-17 — 80.3kg2025-05-18 — 80.1kg2025-05-19 — 80.5kg2025-05-20 — 80.1kg2025-05-21 — 79.7kg2025-05-22 — 79.6kg2025-05-23 — 80.6kg2025-05-24 — 80.2kg2025-05-25 — 79.4kg
Fat loss phaseEating more on purposeGap between challenges
Challenge 1 · Fat loss 94.9kg → 85.4kg -9.5kg 1,807 kcal avg · 168g protein · 15,869 steps/day
Challenge 2 · Fat loss 86.4kg → 78.8kg -7.6kg 1,790 kcal avg · 190g protein · 14,808 steps/day
Challenge 3 · Reverse dieting 78.3kg → 79.5kg +1.2kg — planned 2,388 kcal avg · 188g protein · 12,292 steps/day
Challenge 4 · Muscle building 80.8kg → 83.5kg +2.7kg — planned 2,658 kcal avg · 186g protein · 10,438 steps/day
Challenge 5 · Fat loss 86kg → 79.4kg -6.6kg 2,055 kcal avg · 187g protein · 14,897 steps/day
Calories, up and back downweekly average eaten vs the target set — from 1,790 in the deepest cut to 2,658 at the top of the build, protein barely moving
1,500 2,000 2,500 3,0002024-06-10 — 1,847 kcal avg (target 2,050)2024-06-17 — 1,868 kcal avg (target 2,050)2024-06-24 — 1,780 kcal avg (target 2,050)2024-07-01 — 1,857 kcal avg (target 2,050)2024-07-08 — 1,811 kcal avg (target 2,050)2024-07-15 — 1,769 kcal avg (target 2,050)2024-07-22 — 1,805 kcal avg (target 2,050)2024-07-29 — 1,719 kcal avg (target 2,050)2024-08-19 — 1,735 kcal avg (target 1,900)2024-08-26 — 1,703 kcal avg (target 1,900)2024-09-02 — 1,827 kcal avg (target 1,900)2024-09-09 — 1,829 kcal avg (target 1,900)2024-09-16 — 1,750 kcal avg (target 1,900)2024-09-23 — 1,811 kcal avg (target 1,900)2024-09-30 — 1,838 kcal avg (target 1,900)2024-10-07 — 1,826 kcal avg (target 1,900)2024-10-14 — 2,108 kcal avg (target 2,100)2024-10-21 — 2,123 kcal avg (target 2,250)2024-10-28 — 2,287 kcal avg (target 2,400)2024-11-04 — 2,225 kcal avg (target 2,550)2024-11-11 — 2,375 kcal avg (target 2,700)2024-11-18 — 2,606 kcal avg (target 2,750)2024-11-25 — 2,624 kcal avg (target 2,800)2024-12-02 — 2,638 kcal avg (target 2,950)2024-12-09 — 2,548 kcal avg2024-12-16 — 2,336 kcal avg2025-01-06 — 2,883 kcal avg (target 3,150)2025-01-13 — 2,988 kcal avg (target 3,150)2025-01-20 — 2,825 kcal avg (target 3,150)2025-01-27 — 2,955 kcal avg (target 3,150)2025-02-03 — 2,374 kcal avg (target 3,150)2025-02-10 — 1,528 kcal avg (target 3,150)2025-02-17 — 2,499 kcal avg (target 3,150)2025-02-24 — 2,735 kcal avg (target 3,150)2025-03-03 — 2,926 kcal avg (target 3,150)2025-03-10 — 2,863 kcal avg (target 3,150)2025-03-31 — 2,116 kcal avg (target 2,150)2025-04-07 — 2,090 kcal avg (target 2,150)2025-04-14 — 2,087 kcal avg (target 2,150)2025-04-21 — 2,061 kcal avg (target 2,150)2025-04-28 — 1,948 kcal avg (target 2,150)2025-05-05 — 2,046 kcal avg (target 2,150)2025-05-12 — 2,032 kcal avg (target 2,150)2025-05-19 — 2,059 kcal avg (target 2,150)

The training year (sessions logged in the first three challenges)

56runs · 319.9km
77gym days
60cardio days
94.5%days marked “on plan”

From Markus’s own log

“First 10k run in 10 years + a beer as reward”2024-06-21
“Skipped planned rest day as I felt good and extra motivation”2024-06-24
“2 * 50 min scuba diving”2024-07-24

The log also includes a week off with COVID — and the plan absorbed it.

Week by week, challenge by challenge

Challenge 1 — Fat loss · -9.5kg
WeekWeightChangeAvg kcalTargetAvg stepsSleep
W192.7kg-2.2kg 1,8472,050 14,6857.36h
W291.8kg-0.8kg 1,8682,050 15,0807.29h
W392.2kg+0.1kg 1,7802,050 14,5297.14h
W491kg-0.9kg 1,8572,050 13,0636.93h
W590.2kg-0.8kg 1,8112,050 18,7236.57h
W688.5kg-1.6kg 1,7692,050 17,5057.07h
W786.9kg-1.2kg 1,8052,050 16,4957.5h
W885.4kg-0.9kg 1,7192,050 16,8727.21h
Challenge 2 — Fat loss · -7.6kg
WeekWeightChangeAvg kcalTargetAvg stepsSleep
W185.1kg-1.3kg 1,7351,900 13,2287.07h
W284.3kg+0.1kg 1,7031,900 13,7566.86h
W383.2kg-0.9kg 1,8271,900 13,6447.07h
W482.8kg-0.6kg 1,8291,900 14,0506.57h
W581.5kg-1.8kg 1,7501,900 15,5306.79h
W680.3kg-1.1kg 1,8111,900 15,5916.93h
W779.9kg-0.9kg 1,8381,900 16,0067.07h
W878.8kg-1.2kg 1,8261,900 16,6616.43h
Challenge 3 — Reverse dieting · +1.2kg
WeekWeightChangeAvg kcalTargetAvg stepsSleep
W179.2kg+0.9kg 2,1082,100 18,8756.86h
W279.1kg-0.6kg 2,1232,250 12,9157.07h
W379.6kg-0.3kg 2,2872,400 11,2327.29h
W479.2kg-1.3kg 2,2252,550 11,4226.93h
W580.2kg+0.5kg 2,3752,700 12,2517.14h
W680.3kg+0.8kg 2,6062,750 10,4337h
W779.2kg-2.1kg 2,6242,800 10,9607h
W880.7kg+1kg 2,6382,950 11,9537.14h
W979.8kg-0.7kg 2,548— 11,8747.08h
W1079.5kg-0.4kg 2,336— 10,7866.75h
Challenge 4 — Muscle building · +2.7kg
WeekWeightChangeAvg kcalTargetAvg stepsSleep
W180.8kg0kg 2,8833,150 11,5266.73h
W281.6kg+0.4kg 2,9883,150 11,3706.97h
W382.2kg-0.3kg 2,8253,150 11,0287.16h
W483.6kg+1.6kg 2,9553,150 10,5927.06h
W582.6kg-0.6kg 2,3743,150 9,4547.76h
W681.1kg-0.9kg 1,5283,150 4,2687.06h
W781.8kg+0.5kg 2,4993,150 8,5237.5h
W882.4kg+0.3kg 2,7353,150 11,8736.87h
W983.4kg+1.3kg 2,9263,150 13,4547h
W1083.5kg-0.6kg 2,8633,150 12,2946.86h
Challenge 5 — Fat loss · -6.6kg
WeekWeightChangeAvg kcalTargetAvg stepsSleep
W183.7kg-2.3kg 2,1162,150 13,4796.14h
W283kg-0.7kg 2,0902,150 14,1766.66h
W382.6kg-0.4kg 2,0872,150 14,4017.13h
W481.9kg-0.5kg 2,0612,150 13,4507.11h
W581.6kg-0.8kg 1,9482,150 16,0026.73h
W680.5kg-0.7kg 2,0462,150 16,5237.2h
W780.1kg-1kg 2,0322,150 16,1507.97h
W879.4kg-1.1kg 2,0592,150 14,9966.86h

350 days, 99.8% logged, and the scale finished within a kilo of where the year’s plan pointed. Results like this are why the money-back guarantee exists: when someone runs the plan, the plan does what it says.

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