Harry Hughes PT

Back on track. 77.5kg. Sub 75 is the goal.

3x full body a week, boxing, golf, and back to tracking calories. No hard deadline so I can afford to take it slower this time. Smaller deficit , same results , just a easier and slower approach 💪

.cr1 | 12 WEEK LEAN BULK + FAT LOSS PHASE

THE TRAINING

Rocco came to me at the end of January with one goal. Build muscle and actually see it.

We ran a 12 week lean bulk phase, taking him from 79kg up to 82kg. The focus was simple. Get stronger, fuel the body properly with whole foods, and pack on real muscle while keeping fat gain to an absolute minimum.

He trained on a 5 day push pull legs upper lower split, and because he already had an active lifestyle outside the gym, we barely needed to touch cardio until the last month or so of the fat loss phase. The weight was always going to come off. It was just about making sure what was underneath was worth uncovering.

That meant training with real intensity. Not just showing up and going through the motions. Actually pushing the sessions.

Then we stripped it back.

A structured fat loss phase brought him from 82kg all the way down to 75kg. What you’re looking at in those photos is the result.

THE DIET

No crash dieting. No extremes. Just consistent, well fuelled eating that supported his training 90% of the time. There were social events. There were off plan meals. That’s life. But the vast majority of the time, Rocco was exactly where he needed to be.

THE SHIFT

A lot of people aren’t as small as they think they are. They just can’t see what’s underneath. Going through a fat loss phase alongside heavy strength training is one of the best ways to actually see what you’ve built.

Rocco wasn’t lacking drive. He just needed the structure and someone in his corner making sure he followed through on what he was already capable of doing. He left with a completely new understanding of what real training intensity actually looks like.

The result speaks for itself.

How long have you been going round in circles in the gym and getting nowhere? Because when someone who was already willing to put the work in fully commits with the right plan behind them, this is what happens.

Rocco will tell you himself. He’s absolutely delighted. And I’d bet he’s thinking one thing right now. Why didn’t I do this sooner.

DM me if you want to map out something similar.

Not quite the 75kg I originally wanted by Bournemouth 7s, but overall I’m really happy with how I look and the progress made.

Lowest weigh-in ended up being 76.8kg and definitely my best look so far.

Main thing that threw me off a bit was the golf trip 🤣 too much booze and a lot of calories from ciders. One thing snowballs into cake and a Domino’s on the drive home and before you know it calories are through the roof.

Is what it is though.

Reality is I got back to my lowest weight pretty quickly afterwards, which shows one off period doesn’t ruin progress unless you let it continue.

Even as a coach myself, I’m not perfect. Just because I know the strategies and have done this before doesn’t mean I execute perfectly all the time.

Doing the right things the majority of the time is what keeps me in shape and happy with what I see in the mirror.

Also worth mentioning these photos are completely fasted with no pump, so this is a realistic representation of how I actually look day to day rather than under ideal conditions.

Plan now is take a week diet break. Nothing crazy, just not tracking food for a mental reset before pushing again.

Realistically I think I can get down into the 72-74kg range and then assess things from there performance wise and physique wise.

Time now to enjoy Bournemouth 7s with friends and take a couple days off work.

Hope everyone has a great weekend 🍻

Also, if anyone is looking to get in shape themselves, I’ll be opening up space for another 2-3 starters from Monday 1st June as I’m close to capacity.

Drop me a message for more info on spaces, days and times.

9kg Down. 12 Weeks. Built Around A Deadline.

Noah () came to me in a bad place. Poor diet, no routine, heavy weekends undoing any progress he tried to make. By his own admission it was affecting his mental health. He had a date in mind though, the 7s festival, and that was enough to start.

THE TRAINING

Three weight sessions a week. Active job doing the rest. Cardio built from 20 minutes a week up to 60 over the 12 weeks. Nothing extreme, just progressive.

THE DIET

Started at 2350 calories and worked down as his body adapted. Last couple of weeks we pushed into an aggressive deficit with the deadline in sight. He handled it better than expected.

“Even at an aggressive deficit with the right food choices it felt manageable. Knowing I can do it means going forward it’ll only get easier.”

THE SHIFT

About a week in something clicked. He noticed a change physically and mentally before the scales had even caught up. That motivation carried him through the rest.

He’s gone from out of breath on the stairs to lifting more than he ever has. From avoiding the mirror to going into summer with real confidence.

“Seeing the change in muscle mass has done wonders for my self confidence. I haven’t had to put myself through absolute hell. Just consistent hard work.”

That’s the bridge. From no structure and no belief to a sustainable routine he actually enjoys and knows he can maintain.

If you’ve got a deadline or you’ve just been putting it off, DM me.