Kore Personal Training

The final week is here!… Welcome to Peak Week 👌🏼

18kg ⬇️ Today 74.1kg 💥

Routine this week:
Training x5 - PPLPU (Low intensity, leave 2-3 RIR)
Cardio 5x60mins
Steps 15k
Sodium 0.5g - 1g per meal
Carb depletion - 1,780 kcals

Another week down and the penultimate final week to tidy up everything me and JJ Richards have been working on for the past 1.5 years. The scale has continued moving, now sitting at 74.1kg with conditioning at its best and hopefully a little more by show day 💪🏼

This week has definitely tested me in a different way. The fatigue has been more noticeable, my body has felt heavy and I’ve had that feeling most days where gravity wants to pull me through the floor! However, considering how tough last week was, my energy levels have actually held up better than expected. 😳

The reality is, at this stage that every step, every meal and every session counts. No margin for error and total precision to bring best come show day.

Cardio and steps have remained consistent at a combined 15k total daily, and from today we’ve moved into the peak week protocol 🫡

Carb depletion, 6 litres of water until Thursday when Friday brings the next phase. 8 litres of water, increased sodium and the start of the carb load to fill out and bring the best look possible.

Salt is currently set at 0.5g per meal, increasing to 1g per meal from Friday, with training this week focused on low-intensity pump work to keep everything moving without creating unnecessary fatigue.

Now it’s time to finish the job…
One final week. One final push. Let’s see what we can bring on September 6th 💪🏼🔥

🏆WANT TO BUILD A PHYSIQUE YOU’RE PROUD OF?…

I’m opening up a few more spaces for bodybuilding & photoshoot prep coaching at a heavily discounted rate 😮

I’m looking for people who are genuinely ready to commit, not someone looking for a quick fix or doesn’t put 110% 💪🏼

You’ll get a structured approach to training, nutrition, cardio and progression, with adjustments made as you progress and constant support throughout your journey.

🏆 First show?
📸 First photoshoot?
🔥 Just want to see what you’re capable of?…

Men & women welcome.

You don’t need to be based locally, I offer online coaching as well as in person 1:1 🙌🏼

📩 DM “YES” for details ⬇️

2 weeks out 🫡

16.7kg ⬇️ Today = 75.3kg 💪🏼

Routine:
Training 4x per week - PPLP (Less sets = Less volume)
Cardio 7x60mins - 15k steps daily
Training/Rest day calories - 2,500

2 more weeks ticked off and we’re officially into the final two weeks of prep 👀

This week has definitely been a different experience…. Suddenly s**t got real and prep, prepped! 🫩

Since heading to London at the weekend for a social event, I’ve really felt the fatigue catch up with me these past few days. Sleep hasn’t been as good and although the time in bed has been sufficient, broken sleep is still broken sleep. 🤷🏻‍♂️

Now the reality of the final two weeks is really starting to hit. With steps increased up to 15,000 per day, keeping the 60 minutes of cardio in place, I’m now finding myself going for extra walks, jumping on and off treadmills at any opportunity and generally looking for every chance to get that output in.

Food has also been tweaked slightly, with leaner meat choices and some changes to carb portions. Additionally, after today’s check-in we’ve also reduced some of the training volume to help manage fatigue whilst keeping everything else in place.

Two weeks ago I was talking about how manageable prep had felt so far…. Now, I’ve been humbled by how challenging those final few weeks really can be! 🤐 However, the positive from these past few weeks is that I’m the leanest I’ve ever been, my physique is really starting to pop and my posing has continued to get better and better. 😎

But, it’s exactly where we want to be… ticking boxes, prioritising recovery, training with good form, intensity and preserving muscle mass… not chasing PB’s.

2 weeks. One final push. Every box ticked. Peak week and then….

Time to step on stage 💪🏼🫡

Had to share this amazing feedback from one of my clients! 🤩

Running a business isn’t just about earning a living, it’s also these little wins I hear from my clients that makes me love what I do even more! 🙏🏼

Do you want to experience those little wins too? 🤔

Wether it be getting stronger, taking the stairs without getting out or breath, losing body fat to feel good in your own skin or simply wanting to maintain strength to be fitter in those later years - then click the link in my bio or comment “START” below ⬇️

It takes a lot for me to be comfortable enough to have my picture taken, let alone do a professional photoshoot! So when Leigh Purling - Fitness & Nutrition Coach asked me if I wanted to do one with Matt Draper …obviously I said yes 🙃

Being massively out of my comfort zone, Matt really helped me capture some excellent angles and poses to highlight the hard work that’s gone into this prep.

I wanted to push myself to do something I’ve never done before and I usually never like any of my pictures but it took some time to go though all the ones I liked from this day and I’m very happy with the results 💪🏼

📸 Matt Draper
💪🏼 JJ Richards The Muscle Shed
🩳 Gym King Gymshark Alphalete

4 weeks out 💪🏽

15.5kg ⬇️ Today = 76.5kg 👌🏼

Routine:
Training 4x per week - PPLP
Cardio 7x60mins - 10k steps daily
Training day calories - 2,500

The changes we made after my last check-in have done exactly what they were supposed to. A drop in calories, increased training day cardio, adding L-Carnitine and staying consistent with every single session has seen another 2kg come off. 🤙🏼

It’s funny how quickly things can change… A couple of weeks ago prep still felt relatively comfortable, training performance was good and hunger controlled. Now… it’s no different! In fact, sleep has improved, I’m hitting PB’s during training sessions and hunger is increasing slightly more as expected.✌🏼

Tomorrow is my first refeed in a while, with another one or two planned before next week’s photoshoot. It’ll be great to capture this stage of the journey before the final push into show day as we approach the business end of this prep.

Every check-in reminds me that this isn’t about perfection—it’s about consistency. Keep turning up, keep trusting the plan and let the results take care of themselves. 🫡

The finish line is getting closer, and I’m excited to see what the next four weeks bring with JJ Richards 🔥🙌🏼

6 weeks out 💪🏽

13.5kg ⬇️ Sitting on 78.5kg 👌🏼

Routine as of today:
Training 4x per week - PPLP
Cardio 7x60mins - 10k steps daily
Training day calories ⬇️ 300

Although a total of 1.5kg down over the past 2.5 weeks (yes, I was late with this post 😅), there wasn’t much movement on today’s check-in so we’ve implemented the changes needed to really push this on over the final few weeks.

Honestly, this prep still hasn’t felt anywhere near as difficult as people often make it out to be. Hunger is manageable, training performance is still solid and I’m enjoying the process more than ever. Considering this is my first one… I’ll take that!

That said, we’re now at the stage where every little detail matters. No doubt prep will become even more demanding, hunger will rise and the challenges will be more apparent.

However there no panic, no drastic measures, just trusting the process, listening to my coach JJ Richards and making the adjustments when they’re needed.

The goal now is simple: keep ticking the boxes, keep showing up every day and bring my best on show day! 🫡

A lot of people believe achieving their goals means sacrificing everything they enjoy…It doesn’t.

This weekend was about making memories and enjoying life whilst still staying consistent with the plan. 🫡

The goal isn’t to create a lifestyle you can only follow for 12 weeks. The goal is to build habits that work alongside your life.

A good plan should give you freedom, not take it away. 💪

Comment ‘LIFESTYLE’ or drop me a DM to learn how you can do it too 👇🏼