Lamont's story: from zero pull ups to four sets of eight on a whole food plant based diet
Lamont, a Mavy Wellness client and busy remote professional, went from being unable to do a single pull up to four strict sets of eight, increased his squat by about 70 pounds, and lost about 12 pounds on a whole food plant based diet. After years of high intensity training that brought weight loss but little muscle, structured strength training changed his body composition.
Where he started: Lamont had worked out on and off for years, mostly cardio and high intensity intervals, and hadn't trained legs since high school football.
What changed:
Strength training instead of high intensity. A short warm up followed by progressive lifting.
Leg training. Squats and deadlifts for the first time in years.
Meal prep. Sunday prep to keep busy weekdays on track.
Quick recoveries. Never letting one off day become two.
Supportive coaching. Encouragement instead of criticism.
Life now: Lamont's chest and legs have visibly changed, his golf drives go further, and he does pull ups whenever he wants. "Everybody eats. You just change what you eat." 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 2011 meta-analysis of 49 studies of adults over 50 found that resistance training increased lean body mass, with bigger gains from higher training volume. [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've worked out for years without real strength gains, 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/
Peterson MD, Sen A, Gordon PM (2011). Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Medicine & Science in Sports & Exercise 43(2):249-258. https://pubmed.ncbi.nlm.nih.gov/20543750/
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.
