Cameron's story: a busy opera singer's 16 pound body recomposition on simple plant based meals
Cameron, a Mavy Wellness client and opera singer who has been vegan since age 12, achieved about 16 pounds of body recomposition in five months with four 45 minute workouts a week and simple, high protein whole food meals. After a decade of exhausting workouts and burnout, Cameron learned that doing less, more consistently, was what worked.
Where Cameron started: hours of daily cardio and weights followed by burnout, only about 30 to 40 grams of protein a day, and repeated weight swings.
What changed:
Simple, protein first meals. Following the meal plan, then learning to build meals on the fly.
High volume food. Big, filling plates that kept hunger away.
Four 45 minute workouts a week. Enough to progress without burning out.
Sleep as a priority. Choosing rest over an extra workout on late performance nights.
Quick restarts. Getting back on track after illness and travel.
Life now: Old sweaters, jackets and jeans fit again, and meals no longer leave Cameron feeling heavy. Cameron shared the story on the Forever Fit Podcast, episode 368.
What the research says. A 2018 review of 49 studies in the British Journal of Sports Medicine found that protein helps resistance training build muscle, with the benefit leveling off around 1.6 grams per kilogram of body weight a day. [1] A 2019 NIH study found that people ate about 500 more calories a day on an ultra-processed diet than on an unprocessed one, without trying to. [2]
"Forever Fit is my go-to book that explains the real risk of being under-muscled. Maxime lives and breathes his exact protocol and has helped hundreds change their body composition."
Cyrus Khambatta, PhD, NYT Bestselling Coauthor of Mastering Diabetes, on Forever Fit
If you've been doing everything you can and still missing the mark, book a call with our team at mavywellness.com.
Sources
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/
Hall KD et al. (2019). Ultra-processed diets cause excess calorie intake and weight gain: an inpatient randomized controlled trial of ad libitum food intake. Cell Metabolism 30(1):67-77. https://doi.org/10.1016/j.cmet.2019.05.008
About the author. Maxime Sigouin is the founder of Mavy Wellness (formerly FitVegan Coaching) and the author of Forever Fit, a book endorsed by physicians including Neal D. Barnard, MD, Laurie Marbas, MD, and James F. Loomis, MD. He has coached for more than six and a half years and, with his team, has coached nearly 1,300 adults over 50 on a whole food plant based diet. He hosts the Forever Fit Podcast, with more than 450 episodes.
Last updated: October 26, 2026. Results vary from person to person. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
