A remarkable transformation from Tony, who showed incredible mental and physical ability to endure a long, 6 month, dieting phase, leading up to his second photo shoot; not a single training session or day off the diet
Careful manipulation with carbohydrate intake to ensure training perfomance was not affected saw Tony progress in the majority of his lifts. Focussing deeply on recovery and sleep allowed muscle tissue to be maintained whilst fat mass slowly decreased, resulting in more lean muscle and less body fat for his second photo shoot
I have worked with Phil for around 2 years now, juggling a business and family life, Phil has progressed incredibly in all aspects of training and diet.
We've gone through an initial dieting phase, losing around 18kg to get down to a body fat percentage that we were both comfortable with, from there, we then went into a leaner bulking phase, maintaining good overall conditioning whilst gaining size and strength
Coming up to just over 12 months now with Jagdev, initially we started a 16 week dieting phase implementing a flexible diet as his work shifts were very sporadic, Jagdev got to grips with tracking macros very quickly and managed to lose his desired weight before maintaining his physique over the summer
We are now in a lean 16 week bulking phase, maintaining his low levels of body fat that were achieved during his cut, while increasing overall mass in Jagdev's weaker areas and improving his main compound lifts
Danny has done incredibly well during his cutting phase, 7 months in a deficit, he has shown great mental as well as physical strength to lose 10kg. We have implemented two diet breaks and have started carb back loading as carbs have gone down to a minimum.
Danny has responded very well to his current refeeds and we are looking at a further 4 weeks before we start to slowly bring the calories back up and work on improving his weaker areas
12 WEEK TRAINING/DIET PLAN
An incredible transformation from Lee, 12 weeks and 10kg dropped. As calories were already at a low, an increase in energy expenditure and training volume was put in place.
Throughout the 12 weeks Lee, maintained and increased on his set compound lifts managing to do so whilst on 800 calories of cardio per week alongside a daily intake of 2500 calories. Muscle mass was preserved well through small and frequent meals, alongside high carbohydrate meals around his training window to ensure performance was not effected
A very successful 8 week cut, Peter came to me with condition already in a solid position, needing only a few small tweaks to his diet and training in order to achieve his desired physique.
Cardio was dropped while training frequency increased. This, coupled with a smarter approach to nutrient timing saw weekly changes to his physique.
Juggling university and a job alongside training and a calorie deficit can become incredibly taxing! Sam managed all extremely well. In oder to keep on top of his work, training frequency was dropped and intensity was increased, allowing body parts to still be trained twice a week
Food was pulled back sensibly to ensure training performance wasn't effected, thus resulting in Sams' ability to maintain muscle mass while losing fat
A gaining phase with the intention to add tissue to the legs was very successful. 5kg added to the frame in 8 weeks with body composition still tight allowed us to push food and training in the right direction.
Once satisfied with our target goal and physique, a small clean up to rid of excess fat and water was put in place, once again Niall responded incredibly well to programming, ensuring training performance was not effected despite calories being dropped
The initial goal here was to enter a gaining phase before stepping on stage, successfully keeping body fat in an acceptable area meant tissue was gained allowing a smooth transition into Will's
A solid 16 week prep saw Will take first place in the UKBFF Northern Ireland Men Physique. An incredible, resilient mindset for a first time competition prep
After coming to me off the back of a gaining phase and with a goal or retaining as much of the tissue gained as possible, myself and Tariq agreed we'd go into a lengthy cutting phase, primed and ready for the summer
Tariq didn't disappoint, dug deep during low periods of calories, however, the result speaks for itself
A short time frame with a busy workload, Robbie managed a very successful holiday cut. 16 weeks, 10kg down and managing to maintain and increase strength within the gym on top of balancing a social life
Recovery diet time, Gareth came to me after a very elongated cut which left testosterone levels at rock bottom. Careful manipulations in food and training volume saw tissue being gained, strength increasing and finally after 3-4 months, testosterone levels back within range
What an absolute pleasure it was to work with Sam, 20 weeks coaching which saw 13kg lost. Progression in the gym was consistent along with Sam's nutrition, the results: a very high percentage of weight lost coming from fat holding onto tissue incredibly
A pre-prep diet, Todd and I spent 20 weeks pulling off body fat, ensuring no tissue was sacrificed going into his first show in 2020
A vey successful initial phase with Jake, the goal: to maintain tissue ,clean things up and pull as much body fat off as possible before going into his gaining phase