Bran Hughes, 36, of Washington, DC, served six years in the Marine Corps. He was highly decorated for his skill and bravery, receiving a host of accolades including a Purple Heart for wounds received in combat in Afghanistan. But after leaving his highly active job behind, he struggled with weight gain. Here, he shares what he did physically and mentally to achieve the 'Captain America' body he desired and lose 38 pounds [17.2kg] in just 19 weeks.
During my time in the Marines, I was the gym bro. I’d train five or six days a week. I was the one who motivated the other guys, which is how I got the nicknamed the 'engine room'. We’d wake up at 5am and do a platoon or squad run until fatigued. Then, we would complete an obstacle course and end the day lifting weights.
After I got discharged, things changed. I wasn’t working out at that intensity anymore. My metabolism also slowed down. Before, I used to be able to eat anything I wanted and still stay in shape. This looked like egg McMuffins for breakfast, plus pizza, beer, and a side-order of chicken wings for lunch or dinner.
My lightbulb moment was not a huge event. I just woke up one day, looked in the mirror, and realised how much my weight had spiralled. I felt fat. My weight was shifting to my torso, and I developed a spare tire.
I was still exercising, but my weight didn’t change. I couldn’t drop a pants size. I needed someone to motivate me. So I decided to join a gym, Ultimate Performance. That’s where I met my trainer, Harrison Kim.
I Learnt That Proper Form Makes All the Difference
Harrison went above and beyond for me. When I first walked into the gym, I looked at photos on the walls of members who were all shredded, and I thought, there’s no way I can do that. But Harrison gave me a sense of purpose – a combination of drive, will, and sometimes a boot on the rear end.
What to read next
Because of my experience in the Marines, I expected to be working out five days a week. So I was flabbergasted when Harrison told me I only needed to work out two or three times a week. He showed me how to do more with less. Most importantly, he showed me how to lift with proper form and execution. Before I started training with Harrison, I thought I could do 20 pull-ups. but then he showed me how to perform a perfect pull up with good form – and I couldn’t do one pull-up correctly.
When it comes to lifting weights, I always thought that bigger was better: that more weight meant bigger muscles. I was trained out of that mindset, moving away from ego lifting and focusing on making gains with lighter weights. I learned to lift with slower eccentric tempos and proper form. It’s not about how much you can lift, but lifting with intention: engaging the target muscle on every rep, and tearing those muscle fibres so they can grow.
At first, my training was tough. I remember after one of my first sessions, I was so tired I could barely stand up, and had to ride an escalator on all fours. But now I feel great and look forward to each and every session, though not every move is my favourite. I’ve got a bit of a love-hate relationship with split squats and the pendulum.
I Learnt the Importance of Protein and Whole Foods
I now eat a whole food diet. Before joining my gym I was a little ignorant when it came to food. I knew the basics: eat vegetables and avoid carbs and certain fats. What I lacked was the understanding of how beneficial eating more protein and whole foods could be. Focusing on hitting my macros has been life-changing for me. Today I try to hit 160g of protein a day.
I’m still a burger fan, but I don’t crave fast food anymore. The mental trick that keeps me from overindulging is remembering how hard I’ve worked to accomplish this physique. So whenever I’m tempted by pizza or an unhealthy burger, I think: ‘Do I really want to relive that process of getting in shape?’ I don’t. If my weight does creep up a little bit, I track everything I eat.
With my job, I attend a lot of social events and after-work happy hour functions. It wasn’t always easy to limit how much alcohol I consumed. Now, I’m very familiar with mocktails and I’m phasing out alcohol. I still have the occasional drink, but where I might have had a couple of beers after work, I now go for a walk with my wife.
What I Look Like Now
My starting weight was 197 pounds [89.4kg], with 27.24% body fat. After 19 weeks, I weighed 159.1 pounds [72.2kg], with 11.27% body fat. When I go for a run or swim, I feel comfortable taking my shirt off. My clothes fit so much better too. I’m back in a size 32 pant, instead of the size 36 I wore before this transformation journey. At work, I used to conceal my body inside suits. Those jackets were hiding not just my weight, but my insecurities. Now, I take my jacket off.
Most of all, my form and posture have improved. At first, my goal was to look like Daniel Craig. Over time, I refined that to wanting to look like Michael Chandler, the MMA fighter. But overall, I just wanted to develop a really lean physique, which I’ve accomplished.
My wife, Jill, joined the gym about six weeks after me. She was also a Marine but never a gym rat. Now she loves the gym. She’s probably in better shape than I am.
We already had a great marriage but training at the same time has brought us even closer. We’re both so invested in our health, eating habits, sleep and our fitness. We make sure we get 10,000 steps a day together. In some ways, it feels like a shared journey.
Many people have asked me the secret to getting ripped and I’ll tell my story to anyone who will listen. A lot of my colleagues have come to me for advice on diet, nutrition, and exercising, and that’s very humbling. One colleague is already down more than 40 pounds [18.1kg] by following some of the advice I’ve given him. They call me Captain America around the office now!
In terms of my mental health, I feel so much better. My confidence has increased tremendously. I have a lot more energy. I am more present in life. Being present in the moment, rather than worrying what other people think of me, is a blessing.
My Future Goals
I plan to run the Marine Corps Marathon next year. I also love climbing and plan to do more. Jill and I climbed Kilimanjaro a couple of years ago, and ever since then I’ve been hooked. One of my goals is to climb Mount Washington, home to the biggest wind gusts in the world (up to 150 miles per hour). You need to be in top shape to complete the climb. I feel like I can do it – it’s amazing what losing 40 pounds [18.1kg] will do for your stamina and endurance.
My honest advice to people starting a weight loss journey is this: there’s no miracle. I didn’t use steroids or GLP-1 drugs. It came down to discipline, hard work, and staying focused. When I look at before and after pictures of myself, I’m speechless about the change to my physique. I see Captain America now, and I don’t ever want to go back.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
