London Elite Trainer

Getting Rob Shredded!

Rob jumped on board my transformation service at the beginning of January with the goal of getting in the best shape of his life so far!

Rob wanted to challenge himself, see what his body is really capable of, and improve the way he feels on a day to day basis to maximise his work performance.

Due to their being a tight deadline with Rob's holiday we had 11 weeks to get him in incredible shape. We ended up smashing his photoshoot but of course came with its challenges.

However, most of these challenges were minimised by ensuring he nailed his sleep, hydration and had ample downtime.

By making sure he hit 7-9 hours of sleep each night, had planned social time and stayed hydrated each day he was able to perform at his absolute best at work and in the gym.

From a training standpoint we ran a 4 day per week training split where we hit 3 upper focused sessions and one lower body session. He trained Mon, Tue, Thu & Fri with Wednesday as a rest day.

From a volume standpoint Rob had a moderate amount of training volume through his entire program 12-20 sets per body part per week.

We sat on the lower side of that range as Rob has a very demanding work schedule with a young son and was in a respectable calorie deficit.

Adding more volume would have affected recovery capabilities and raised stress levels unnecessarily.

We also added in cardiovascular conditioning to the end of his workouts and mixed up the methods we used to keep the cardio exciting.

We would do a mixture each week of full body circuits and simple steady state conditioning at low intensities on cyclical pieces of equipment like the stationary bike, rower and assault bike.

From a nutrition standpoint we maintained a high protein, high carbohydrate diet with moderate fats leading all the way up until the last 2-3 weeks where we had to make some drops in order to push for that final result.

Overall, Rob absolutely nailed his transformation and dropped 18 kg in 12 weeks which is incredible!

If you want to maximise your work performance and get in the best shape of your life then click the link in my bio to apply for my 1-1 personal training or online coaching.

Same job, different opponent.

On March 4th I WILL be crowned the middleweight champion of

I’m not coming to mess about, I’m coming to fight.

Dieting for fat loss in 2023? Here are my top tips 👇🏼

1 - Manage your expectations

If you are currently sitting at 30% body fat then it's highly unlikely you will get shredded in 12 weeks, and you really shouldn’t put that pressure on yourself as that's an unrealistic goal that will lead to disappointment and/or potentially a bad relationship with food and training.

Instead focus on something more achievable and sustainable. Keep the end goal in mind of course (ie getting to 12% body fat with your abs out) but give yourself a longer timeline for it’s achievement so that once you get down to your ideal weight you don’t rebound straight away.

2 - Make off plan meals the exception and not the rule

If you are starting a diet with the goal of getting very lean in a given amount of time then it’s going to require some sacrifice.

I am all for flexibility, meals out with friends and making good memories, but going out every weekend for drinks and wrapping up the night with a large pizza is not going to be ideal for your progress and will slow it down.

This eventually leads to people dropping calories further throughout the week in order to achieve their desired rate of fat loss, which in turn leaves them under fuelled for their training and also has them feeling even more hungry than need be.

Instead, I’d recommend making a meal out with friends and family less regular in order to maximize your progress. With this in mind It’s also wise to make sure your meal plan includes the foods you really love so that your diet is more sustainable and enjoyable.

3 - Prepare your meals in advance

Preparing your food in advance means that you are in a position where you are less likely to eat off plan. The reason being is because you will always have a meal ready to go when it's time to eat.

I recommend batch cooking your meals for 2-3 days at a time in order to get it out of the way and free up more time on other days for work, family time or relaxation.

If you want to take your nutrition to the next level and get in the best shape of your life then send us a message today or call us via our website.