It was a long wait for England after winning the 1986-87 Ashes, but Michael Vaughan assured his place in cricket history, becoming one of the sport’s most respected players when in 2005, England brought home the urn.
However, leading England to their historic win isn’t his only triumph, scoring 900 runs in seven Tests against Sri Lanka and India laid the foundation for his rise to No 1 in the world Test rankings. Mike became the first visiting batsman in 32 years to score more than 600 runs down under, although a succession of knee injuries restricted his game, ultimately prompting his retirement in 2009.
Michael was recently invited to follow a Myprotein tailored programme, combining personalised exercises and diet plans, whilst integrating our latest Vitality range into his everyday life – take a look at Mike’s amazing 12-week progress below.
Michael’s Training Plan
The former England cricket captain may have Sambaed his way out of Strictly Come Dancing back in 2012, but his transformation journey most definitely deserves a 10 from Len.
Mike embarked upon a 12-week mid-life full-body transformation after being approached by Myprotein back in August. In proof that age is just a number when it comes to getting in shape, Mike successfully showcased that dedication and determination are all you need when it comes to achieving a toned and confident body.
With the help from personal trainer Rich Keyworth, who provided full training plans, diet tips and supplement guidance, Vaughan’s body fat mass dropped from 17.26% to 13.8%, losing an overall 4.2kg – follow Mike’s training plan below to gain your own results.
| Day 1 | ||||||
| Rest time | Exercise | Set 1 | Set2 | Set3 | Set4 | Set5 |
| 2-3 Minute | Squats | 6 reps at 105kg | 6 reps at 105kg | 6 reps at 105kg | 6 reps at 105kg | |
| 4-5 Minute | Deadlift | 6 reps at 115KG | 6 reps at 115KG | |||
| Hamstring Curl | 15 reps | 15 reps | 15 reps | 15 reps | 15 reps | |
| Prowler Push | 25m at Up to 10Kg | 25m at Up to 10Kg | ||||
| Day 2 | ||||||
| 2-3 Minute | Bench Press | 10 reps at 67kg | 10 reps at 75kg | 8 reps at 75kg | 6 reps at 82.5kg | |
| 2-3 Minute | Barbell Row | 11 reps at 67kg | 10 reps at 75kg | 8 reps at 75kg | 7 reps at 82.5kg | |
| 2 minutes per round | Military Press/Bodyweight Pull Up Superset | 12 reps at 35kg Mpress + 12 Pull Ups | 12 reps at 40kg Mpress + 12 Pull Ups | 10 reps at 40kg Mpress + 10 Pull Ups | 8 reps at 45kg Mpress + 8 Pull Ups | |
| Assault Bike | Burn 40Kcal as quickly as possible | |||||
| Burpee Box Jump | 5 sets of 75cm | |||||
| Day 3 | ||||||
| 3min rest | Rowing Interval Exercises - 132 Drag Factor, 3500m, 2.08 per 500m rate x 3 | |||||
| Day 4 | ||||||
| Kettlebell | two 16kg EMOM 12-15 Minutes 10 steps | two 16kg EMOM 12-15 Minutes 10 steps | ( Every minute on the minute) | |||
| Split leg Jack Knife | 20 reps | |||||
| Hollow body whole | 20 seconds | |||||
| 20 Crunches | ||||||
| Barbell Curl | 10 reps 30-35kg | 10 reps 30-35kg | 10 reps 30-35kg | 10 reps 30-35kg | ||
| Tricep Push Down | 10 Reps | |||||
| Day 5 | ||||||
| 2-3 Minute | Squats | 6 reps at 105kg | 6 reps at 105kg | 6 reps at 105kg | 6 reps at 105kg | |
| 4-5Minute | Deadlift | 6 reps at 115KG | 6 reps at 115KG | |||
| Hamstring Curl | 15 reps | 15 reps | 15 reps | 15 reps | 15 reps | |
| Prowler Push | 25m at Up to 10Kg | 25m at Up to 10Kg | ||||
| Day6 | ||||||
| 2 minute | Rowing Interval Training | 750m at drag factor 132, rate at 1.49 | 750m at drag factor 132, rate at 1.49 | 750m at drag factor 132, rate at 1.49 | 750m at drag factor 132, rate at 1.49 | 750m at drag factor 132, rate at 1.49 |
https://youtu.be/nUEMsGyF2b4
There were no active recovery strategies employed to this workout, so Mike’s rest day was solely his decision and preference. Due to work commitments and travelling throughout the 12 weeks, Mike often had 2 or 3 rest days on some weeks.
Please note – Mike suffered a knee injury back in 2009, hence his cardio focussing on rowing, reducing resistance to his knees - it was decided that a rowing machine would be the best option.
Diet plan
As part of Mike’s fitness journey, he was placed on a nutrition plan which helped transform his body – allowing him to lose fat, gain muscle and recover efficiently while integrating important nutrients, vitamins and minerals into his everyday routine.
Michael led a high-protein lifestyle including protein sources to each meal, Mike opted for the Muscle Vitality product, especially the vanilla flavour - "it's a great tasting post-workout shake". Although he eliminated caffeine, sugar, dairy and gluten from his diet Mike continued cheat meals every so often and adopted a real-life approach, making this weight-loss journey easy-to-follow. He even had an early Christmas dinner the day before his photo shoot with all the trimmings – so don’t wait until post-festivities to start this voyage!
Supplement Guide
Specially formulated for the active man, Myprotein’s Vitality range was incorporated into Mike’s transformation. As you age, your metabolism slows and losing weight becomes harder, making it more important than ever to stay active and provide your body with daily nutrients that your meals can often lack. Myprotein’s Vitality range consists of five supplements formulated to keep the active man, well, active from dawn till dusk.
If you’re already a fitness fanatic, you probably know that protein, is your ideal post-workout go-to, but to be on the safe side, we’ve a great range of supplements to help all active men achieve their best.
