Trainer - Ryan

Before: 97kg - After: 78kg

19kg down + Bigger, Leaner & Stronger!

‘Andy had already been training for a long time when he signed up with me.

He's goal was to improve his overall physique and generally just make some progress in training.

Working with a client like Andy is really fun. He already had a good level of strength and size so our main focus was working on some weak points, making some tweaks to his training and really dialing in on his nutrition.

We did a couple of weeks of pushing his strength up to see how strong we could get him, using a program build around heavy weights and low reps and we put him on a high calorie nutrition plan getting him to eat every couple of hours.

Then we dropped into a cutting phase, pushing the intensity of his workouts up, with loads of reps, drop sets and supersets and a strict nutrition plan cutting back on the carbs keeping that fats and proteins high.

The aim was to put him under a load of pressure in his training, so that while his calories were low, his body would hold on to as much muscle as possible to keep up with the stress while his weight and body fat % dropped.

Now that he's shredded down, he'll move onto calorie cycling with his nutrition to keep the leanness and we'll start focusing on pushing his strength up even higher than before’ - Ryan

Trainer - Ryan

Before: 170kg - After: 103kg

Tomaz trained with me for 7 months, and in that time lost 67kg!

His Goal was to lose wight and improve his all round health. We Trained twice a week focusing on full body workouts and followed a tailored diet plan, eating 6 times a day and build around foods he enjoys.

Not only did we work on weightless, topaz also had some issues that needed to be rehabbed. We built his trining from the ground up, starting with bodyweight exercises to now being able to squat twice this bodyweight!

Its been awesome watching him change week by week and not only seeing his health improve, but seeing him develop into an athlete.

Tomaz’s next phase in his training will be to continue to build strength and focus on developing and adding more muscle to his physique!’ - Ryan

Trainer - Ryan

Before: 85kg - After73kg

when Pedro first came to me he decided he wanted to go through a 12 week transformation.

Our goal was to lean down and focus on an athletic look.

We trained together twice a week, using a full body split. No cardio, just heavy weights!

For his nutrition We set him up with a plan having him eat 6 times a day keeping his calories as high as possible whilst still seeing weight loss. While we were looking to get a transformation we also wanted to stay healthy!

I’m really proud of Pedro, he was relatively new to the gym and thought this 12 week process he’s dropped 12kg, he’s healthier and stronger! - Ryan

Trainer - Ryan

Before 75kg - After 70kg

Calvin had been working with another trainer for about year before he started with me, and he hadn't been seeing any results..

His goal was to get stronger and build some size whilst sayingathletic as he's a footballer and loves playing sports.

The first step to this process was a couple of months ofmovement rehab as he had a lot of biomechanical issues we hadto fix first.

Then when he was ready and moving well, we built him a powerlifter inspired training program focusing on low volume (2-3 exercises per session) using lower rep ranges.

Alongside the program for his nutrition, we put him on a diet plan pushing his calories up high with loads of carbs.

Because Calvin plays a lot of sport his body responds well to loads of food and heavy weights, which was a lot of fun to train.

Calvin is bigger, leaner, stronger, feels healthier and looks great!

Trainer - Ryan

Before 92kg - After 82kg

When Johnathan signed up at SoCal, he'd already been training for a long time and had a good amount of training experience and knowledge.

His goal was to make some improvements in his physique and build some size and strength.

Sometimes with more experienced clients, it's common for them to get stuck in routine with diet and training, so working with a client like Johnathan is really fun because the first step is looking at his diet a program then throwing him in the deep end switching everything to the complete opposite.

We started off with a program built around heavy lifts switching him to a full body split, rather than a push pull legs set up. We also pulled the volume right down, dropping the reps and set low and pushed his calories up.

We used this structure so we could maximise recovery and focus on attacking each muscle with more intensity. This let us push Johnathan strength higher than it's ever been.

Then after a few months of building size and strength, we flipped over to a cutting phase, adding in more volume to his workouts (more sets, more reps) and cut his calories right down.

No he's dropped 10kg will put him on a calorie cycling nutrition plan and continue to push his strength up while keeping the leanness.

You can see from the picture, in just a couple of months Johnathan packed on a tone of muscle and dropped his body weight by 10kg.

Trainer - Ryan

Before 95kg - After 78kg

When Kieran first came to me, he was initially looking for some guidance on training and nutrition. His goal was simple - to lean down and get it shape!

He'd tried a few things to drop the weight, but wasn't seeing the results he wanted.

After a few conversations we had in passing at the gym on workouts and diet, he decided to sign up to my online training/ assisted program package.

I set him a nutrition and training plan, and then we met up every 2 weeks for checks-ins to make any tweaks we needed to ensure he was seeing constant progress!

Working with a client like Kieran is great. He was already motivated and determined, it was just a case of pointing him in the right direction.

In just 4 months, Kieran's completely changed his physique, dropping an incredible 18kg while gaining strength and size!

I'm really proud of his transformation. He's was the first member I signed up to my online program since opening the new @socal_gym in Poole, and it was really cool getting to see him coming in and putting 100% into every session.