Jonny came to me at the start of 2020 wanting to pack on some muscle & size without compromising his low body fat.
Due to the demands of todays society, his busy and stressful job left him unable to achieve the results he wanted.
He weight trained 4/5 times a week but felt very frustrated with the lack of results despite the effort he was putting in.
As with a lot of people, he followed the same workouts for months upon end.
Jonny simply didn't know how to effectively periodise and change up his workouts.
Jonny was also chronically stressed from work.
The constant stress he was exposed to resulted in under eating and really poor sleep.
The consequence of this caused him to weigh the same as he did when he was 15 yrs old: 67kg.
One of the first things we focused on was his eating window and sleep.
We reduced his normal eating window of 14+ hours to between 10-12 hours.
This resulted in him not eating 2 hours before bed rather than having his normal big meal right before bed.
This adjustment transformed his sleep.
Guess what happened as a result?
His mindset, motivation and energy vastly improved.
Alongside effective, periodised training plans, we gradually increased his calorie intake, adjusting the macro percentages when necessary.
He just about managed to eat around 2200 calories before starting with me.
He ended up consuming 2800+ calories.
Jonny was now at a weight of 73kg
… a 6kg increase!
Jonny was super pleased to see some actual progress and felt A LOT more confident at this new weight.
So, the combination of improving sleep, periodised weight training and an increase in calories results in the man you see on the right hand side!
If you're frustrated at seeing a lack of results, even though you're putting in a tonne of effort, hit the button below and let's get started 💪