Nick Hannah Personal Training

After 5 weeks of trying to improve my abs, I'm pleased with my progress...
The tan has faded, but can't have everything :)

In numbers...
Starting weight - 75kg, today 72kg
Body fat - 20%, today 18%
See body part measurements below; I've highlighted the two most significant changes in green: waist and hips.

Reflecting on the challenge, what's gone well ...
- Exercise has been very consistent, and I've made significant progress
- Nutrition has been healthy and varied, still tempted for chocolate

What could I have done better?
- Alcohol consumption could have been less; I averaged around 15 units per week
- I reckon I've tracked to about 75% accuracy, didn't account for cooking oils, butter, etc and didn't look at portion control and didn't input exact recipes, but chose closest matches
- I only started doing additional cardio near the end, as well as the gym workouts

What's next?
Improving my definition, but I also need to focus on building my leg strength to help with knee issues.

PT-wise, I've got another client doing an intense 10-week block for weight loss

This week was successful training in the gym and I’d rate my nutrition as 90%. I’m still trying to get a balance of enjoying socialising with alcohol but working hard towards better body composition.

I’ve also swapped my fruit so I’m eating fruit which is lower in natural sugar content so plums, peaches, melon and berries rather than bananas and grapes.

Big push over the next week as I reach my final week. We did some photos today and definitely improving.

Alcohol this week - 11 units so closer to my target of 9 🍷😊💪

Week 2

An excellent week training wise including a competition on Sunday (DEKA) and a really tough workout with Rob

It looks like my abs are starting to show so we’re going to have a look at photos next week.

Nutrition didn’t go exactly to plan though - got soaked for 2 hours watching our son play football so decided a pint was in order, followed by lighting the wood burner and kicking back with red wine and chocolate! Back on it Sunday but then my plan to sort my own plant based menu would be put to one side as we realised we’d ordered 4 people worth of hello fresh instead of 2. So I joined Adele and reece eating their meals. Still nothing processed but not what I was thinking. We also had a carpet picnic, basically a buffet of cheese, pate, crackers, meats etc. I didn’t bother logging that as I felt it was too complicated and would just take the hit.

Still reasonable numbers …
Average calories 2048
Average protein 117

Now for some better menu planning 👍

End of week 1
Weight down, body fat down😊
Coach Rob is just doing my measurements at the end of week 5

If you can read it this is my food and drink for the week just gone. Most of it went to plan except last night was a late scramble to watch my son play football so healthy dinner was replaced by crisps and a mars bar cos the clubhouse didn’t serve food. Being harsh I could have made a pack up on the chance I made it to the match.

Numbers - average calories- 2012, average protein 113. Only 1 workout missed, again could have scheduled my time better but a good week.

FA Youth cup Bradford Park Avenue vs Cleethorpes

Transformation time again, but it's me hoping to follow Adrian Ferris' example ...

5 weeks
Goal: Improve my abdominal area (aka lose the muffin top!)
Calorie deficit (initial target is only 2000)
High protein diet (at least 1g per kg of body weight)
Minimal alcohol (max 9 units per week)
Training 6 times per week - metabolic conditioning, so more circuit training type

Starting statistics
Weight 76.2kg
Height 177.5cm
BMI 24.2
Body fat - callipers say 19%, my scales say 21% so let's say 20%
Visceral fat - 8
Waist - 81cm/32 inch

For the next 5 weeks, I'm working with one of my mentors and local gym owner, Rob at Ironside Fitness (see link below).

As a triathlete, I was super lean, so I then decided to bulk and added a stone. At that stage, I got fed up with the relentless extra eating (sounds fun, but after a while it's a chore).

I'm now happier with my chest and arms, but the extra calories have also gone onto my waist. Ideally, I'd like to stay a similar weight, but I don't mind admitting it's just about the aesthetics.

I'll be posting weekly updates and learning points.
I'm keen to hear your thoughts on what people want to know during the 5 weeks.

I must remember to smile in the end photos!

https://www.facebook.com/ironsidebrighouse/?locale=en_GB

Day 3 workout with Adrian Ferris

Day 2 workout for Adrian Ferris

Workouts that Adrian Ferris did for the 10 weeks ...

Focus on a total-body workout, but examine different movement patterns throughout the three workouts.

Starting with 2 sets of 15 reps in the first 2 weeks to allow his body to adapt (aka anatomical adaptation).

Then move to 3 sets of 12 reps, followed by supersets to improve endurance, and then sample training to failure in weeks 8 & 9.

In the final week, we returned to 2 * 15 so he could see the significant difference in his strength.

Week 10 - final weigh-in with Adrian Ferris

Feels like a drum roll moment .....

3lb off, he's done it!!
So that's 1 stone off over 10 weeks but so many other changes as you'll see as I post all the data this week.

Super proud, he's worked so hard for this.