Jeff's story: getting photo shoot lean on a high carb whole food plant based diet
Jeff, a Mavy Wellness client and professional actor, got photo shoot lean in about four months on a high carb whole food plant based diet, carrying about 25 pounds more muscle than the last time he was that lean. After years of calorie counting, heavy running and unstructured bulking, a body composition focused plan finally worked.
Where he started: Jeff had been a "junk food vegan," gained weight to 215 pounds during lockdown, and later built muscle with extra body fat through an unplanned bulk.
What changed:
A set food plan. No more using workouts to earn food.
Progressive strength training. Starting light and building safely.
Flexible tracking. Learning his portions, then eating more intuitively.
Getting back on track fast. Through family travel, an injury and illness.
Mindset work. Letting go of self imposed limits.
Life now: Jeff booked three photo shoots, feels stronger and faster, and is training for a standing backflip. "My relationship with food is the best it has ever been." He shared his story on the Forever Fit Podcast.
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]
"What's best about Maxime's approach is that he emphasizes the fundamentals first. This book lays a solid foundation, guiding readers through core principles of sustainable weight loss on a plant-based diet."
Dr. Matthew Nagra, Doctor of Naturopathic Medicine, on Forever Fit
If you're ready to stop guessing and get lean the right way, 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.
