Niki Chisty Coaching

Same weight 12 weeks later, bosh

My client and good friend James down over 30kg from his start point back in November

During our initial dieting phase James lost 23kg, from there we ran a reverse diet building calories and dropping fatigue, then during our second diet dropped a further 10kg.

At the end of his last diet we began a second steady reverse, where we’ve been able to build his calories from 1300 to now sitting at over 2600 cals each day, gaining only 2kg in the process.

Meaning he’s been able to double his calories, whilst still maintaining over 30kg of fat loss.

It hasn’t been a straight forward process for James with multiple gout flare ups but he made a commitment to transforming his body and his lifestyle, and despite a really busy work schedule, he has kept up the habits that got him there in the first place.

As a coach, I love when clients stick around once their fat loss phase is complete so that I can help support them through the hardest part; learning to maintain these results while reverse dieting.

There is a stigma around body transformations that they ‘don’t work’ but if you have James mentality, of putting in the work after the diet too, then these results can truly be long lasting and life changing.

Interested in working with me? Click the link in my bio or message the DRVN Coaching page

We all know that achieving low bodyfat is a must if you want good ab separation, but without actually training them, they won’t look half as impressive when you diet down.

We don’t expect to have great definition in our arms, shoulders and back without training those muscles hard and often, and the core muscles are no different.

You don’t need an entire day dedicated to training abs, just 3-5 hard sets every few days can make a big difference to your overall physique.

If you want detailed abs with a strong V taper, make sure to incorporate movements like decline sit ups, rope crunches and knee raises, whilst avoiding heavy side bends that develop the obliques which can widen the waist.

For coaching enquiries, drop me a message or click the link in my bio.

Huge result for natural client Jonny dropping over 18kg in just 4 months ahead of his holiday!

A transformation like this isn’t easy to do in such a short time but Jonny has put the work in and taken it all in his stride.

We’re about to enter a reverse diet, getting his food up, while keeping his hard earned results.

Well done mate 👏🏼

8 weeks of progress for natural client coming into week 13 of this mock prep

7kg down from left to right, and pushing for more fat loss after running a diet break until last Thursday.

We’ve pulled food back down but not all the way to pre diet break cals, yet today is a new low. Feed the body at the right time and you should be able to chip away without going all the way back down, for now 😂

Dan has executed this cut so well and I can’t wait to get the growth phase underway before we prep for natty shows in 2027 ⏳

Some insane progress from my client Sam since we started working together..

From our first check in back in February vs today just 4 months later, less than 6 weeks out from his first show.

Sam has fully committed to the process from day one, dropping 14kg in our first 8 weeks working together to ensure prep could go ahead, followed by a short 5 week reverse / rebound that allowed us to get calories high and start prep 5 weeks ago.

As most competitors will know, the biggest visual changes begin to take place from now, so I’m really excited to see the final look in August.

Incredible work so far brother, let’s keep this momentum going 🚀🏅

In 12 months you can completely transform your physique, health, finances and other areas of your life. You can also end up the exact same place as you always have been. To make a significant change you have to take initiative, set a goal, take action, and remain consistent. Time will pass anyway ⏳

15 weeks of progress for my client Fraser after a period of forced rest post surgery.. now 7kg up and leaner!

We’ve patiently taken cals from 1500 during his recovery to over 2800, allowing us to regain size and then some.

For Fraser’s size and density you would assume he could sit on over 4000 cals and stay lean but if we’re not careful he can accumulate bodyfat quite easily, so it’s a constant process of seeing what we can get away with in terms of building his food up enough to grow and fuel strong sessions, but also not accumulating unnecessary bodyweight.

When you’ve been training as long as Fraser has you’re not going to add 10kg of muscle each year, so pushing up gain 15-20kg and placing unnecessary stress on the body isn’t worth it. Big push ups are great in your first few years of training where you can really capitalise on the newbie gains, but for someone more heavily muscled like Fraser we want to ensure he isn’t carrying excess weight, and maintain healthy BP and RHR.

Fraser doesn’t do socials but I know he’ll hear about this through the grape vine. Stage in 2027 aye?

Interested in working me? Click the link in my bio or contact the page