10kg in 8 weeks !!
Absolutley amazing effort from connor thats not a task easily accomplished so hats off to you
Connor came to me wanting to get into a better shape and lose some excess body fat. He already had an understanding of training so a few form tweaks and we were in a good place.
But the real reason for these results was the nutrition i planned conna to be in a small calorie deficit of 300kcals this means we can slowly bring down the body fat while keeping the muscle underneath
As if you cut calories too quickly you can begin to remove the muscle from underneath. But connor stuck to this plan and the results speak for themselves he has done amazing not just a dramatic change on the scale but also am amazing change in his overall shape
Massive well done 👏 👏
JPBFitnessDurham
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lvl 3 personal trainer, lvl 3 sports massage therapist �@bodyblitzgymburnopfield
Back onto the high cals now
Im now back into a bulk to pack some more muscle on so the plan is to slowly ramp up the calories towards the end of the year and put on some good quality tissue to run into a show next year
I want to take all of you through what goes into a bulk and also to show you that you dont need to fear putting weight on its a process now that its going to get colder you wont be walking around in a t-shirt and shorts so its the perfect time to put on some more size to then come into summer next year even better
If you are thinking about bulking up atm and what some help with that drip me a message and I can help you with that and we will be doing it side by side
8 WEEK TRANSFORMATION CLIENT
Jazmine has done absolutley amazing over this 8 week program and has absolutley smashed all expectations
She came to me looking to drop a bit more body fat and pack on some good lean muscle. Jazmine has gone from 72kg to 64kg in just 8 weeks thats a kilo a week !!
We got together and discussed her goals i then created a tailored training and nutrition plan for her to follow this makes it so she has very little to think about when it comes to nutrition in particular. With having meals pre planned it means there is little worry about what to eat and if it will fit into her macros
Another reason to have a nutrition plan is also to prevent you bringing on food as if you just buy the items from the plan and not buy biscuits, crisps and other junk food then there will not be anything to bing on in the house
Jazmines fitness journey is going amazing she is over 50kg down from her starting weight wich is unbelievable so congratulations and can't wait to see you results in the future well done jazmine 👏
Consistency is one of the biggest things in your fitness journey
Consistency with your food
Consistency with your training
Consistency with your sleep
Consistency with your daily habits
If you can make everything simple and repeatable then the Consistency will come much easier
You will be able to stick to your goals much easier
So dont overcomplicate anything keep it simple and watch the progress come through
If you need any help with plans and Consistency message me to get started building new daily habits to keep you on track
When you have to cram 3 days worth of sessions into a 1 hour workout 🤣🤣
Back and biceps yesterday
With &
Strength is still there so just need to up the cardio and maintain as much strength as I can for the next 5 weeks
Even tho cardio is shooting up the weight training will still be the exact same everyweek theres no need to change it weight might begin to drop slightly by the end of the 5 weeks but we will have to see
If you want to know more about how to drop some bidy fat for the holidays drop me a message
Both in person and online coaching available
Few clips from my chest session today still pushing the weights but trying to hit the muscle the correct way
only 5 exercises and 45mins for the entire workout and 2 working sets for each making sure I get the most out of every rep
Dumbell incline bench
Single arm pec deck
Nautilus wide grip press
Smith incline wide grip bench
Cable flies (normally seated)
If your ready to take your training to the next level and learn how to get the most out of your sessions drop me a message both in person and online coaching available now
19/03/2026
4 easy ways set up your days and make sure that they were successful
Time block your day - block out your day into periods of what you need to do such as work gym ect this will help you organise yourself for how long tasks are going take and keep your mind clear on what the next task is
Start with the hardest task - when you start with the hardest task you get your mind turned on for the day and you will have a great feeling of accomplishment that will set you up for a good productive day
80/20 rule - this means you are going to focus on the 20% of tasks that drive 80% of the results you want rather than wasting time on things that dont return much in term of results use the time you have effectively and push those task the progress you the most
Review your day - get yourself a journal or just some paper and spend 5 minutes reviewing your entire day, what went well, what could have been done better write it down and then the next morning look at it and say im not going to make that mistake again or im going to do that better today
If you implement all 4 of these ideas to your life everyday your going to have a more organised and productive life this is gonna allow you to have tht time with people around you and also cause you alot less stress as you arnt worried about what needs doing or when you are able to do something
If you need any more help with your lifestyle, training or daily habits drop me a message and let's have a chat about how to improve your everyday
NO.1 SPLIT FOR MUSCLE GROWTH (KIND OF)
All these influencer workouts may look nice and peak your interest but in reality they don't fit for you and your goals these people preach a certain training program when they dont know a thing about you and how you train so how can you expect them to know what is going to get you the best goals
You need a tailored plan that suits you and your lifestyle to get you the best results but the most important thing is going to be putting in the effort when you get in the gym
If you need help with creating a plan that fits you comment 'PLAN' and we can have a chat about what is going to work for you and your goals
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