The 90-Day Challenge Begins

YouTuber and Myprotein ambassador Stan Browney is arguably best known for his challenge videos. He takes normal people and puts them through a 90-day challenge, usually with impressive results. It's no wonder how he got 2m YouTube subscribers.

Stan’s latest project is 18-year-old student Koos. He’s big, strong and tall. He’s also extremely nice and a little bit clumsy. Koos originally got super-fit during the Covid pandemic but has had ups and downs with his weight since.

Sensing an opportunity to work his magic, Stan hatched a plot to get Koos over to his place and challenged him to take on the 90-day programme. Koos accepted with barely a second’s hesitation.

Two years ago, Koos was inspired to start working out by one of Browney’s transformation videos. He started the 90-day challenge and got way fitter but didn’t keep it up. After a year of little exercise, he went on a seven-month bulk, gaining 23kg (50.7lb).

He began doing only bodyweight exercises but put on so much weight it became too difficult. He feels strong but constantly tired and is no way near as fit as he once was. Now he wants to change.

Koos’s Challenge Goals

Pre-challenge Koos weighed in at 112.7kg (248.5lb). His goal for the 90-day challenge was to weigh in under 100kg, meaning he’d need to lose around 13kg (28.7lb). Some quick maths revealed that after 30 days Koos would need to lose 5kg (11lb) to be on target, putting him at 108kg (238lb) after 30 days.

Aside from losing weight, Koos had a few other objectives. The first was to get better at bodyweight exercises. His original transformation was based predominantly on this form of exercise, but his weight gain had made it far more difficult to do.

Koos’s other and perhaps most important goal was to get fitter and feel healthier. He no longer wanted to struggle with cardio-based activity and be out of breath in seconds.