Chay Didwell PT

Rome wasn’t built in a day, and these legs won’t be either💪🏼

Everyone looks for “the shortcut” or “the easy way”

Truth is; fast fixes, fad diets and TikTok workouts don’t build muscle or lose weight

Consistency does❗️

You don’t have to be perfect 24/7 or follow an extreme diet

But you do need a plan that fits your life

That’s where having a personal trainer can come in handy

📥 If you’re currently struggling to reach your goals or get a plan in place that suits YOU and YOUR life, drop me a message and let me help you achieve what you’ve been wishing for!

Sundays Upper Session💪🏼

It’s been a little while since the last update, but currently sitting around 80kg post illness - I’m really happy with how lifts are progressing, constant weight and rep increases over the weeks whilst still keeping some resemblance of condition😎

It’s definitely a challenge detach yourself from the “stage look” and allow a bit of fluff to come back on as you switch into the offseason, but I’ve kept a nice structure to my eating and allowed some off plan meals with family to keep the mental side a lot easier🤞🏻

Really excited for this chapter and still waking up everyday excited to train and improve!

If you’re interested in working with me, drop me a message! Spaces currently available for 1-1 PT Royals Gym 📥

☠️First session back after illness☠️

Safe to say last week was a write off, gastroenteritis is no joke…

Dropped from 78.9kg -> 74.2kg, which is within 0.2kg of what I was on show day😳

It was mostly water lost due to being unable to eat properly for over 3 days, but still feel the drop in weight through energy and general bodily function. Back up to 76.9kg today with more regimented eating back in place, and getting the calories in - back in my surplus and pushing again🤞🏻

However yesterday we got back at it with training, hit a (very weak and slightly disappointing) leg session - working at reduced load to get my body moving again, still feel depleted but things are moving in a positive direction…

Moral of the story is:

It doesn’t matter who you are, everyone has setbacks. But it is how you deal with those setbacks and get back on plan that matters.

In the wise words of Chumbawamba, “I get knocked down, but I’ll get up again. You’re never gonna keep me down”🫡

👏Rebound update👏

It’s officially week 3 of the rebound, here’s a three of wins so far:
- Weekly average weight has climbed by 0.3kg from week 1-2 which is perfectly in line with what we’re aiming for!
- Now controlling and properly executing 70kg on the incline smith now, feels amazing! Can’t wait to push this further
- Genuinely feel like I’m adjusting to the frequency of 3 lower sessions a week & starting to love the upper lower split I have in place🤞🏻

Two things I’ve learnt so far:
- Just because my legs ache, that doesn’t mean I can’t train them with the same intensity. By this I don’t mean that I’m going into every session in absolute agony, but once I’ve warmed up and got moving they often become much less sore & it gets me past the mental block of “if they ache I can’t train”
- There is always room for improvement, by recording and reviewing my sets during session I have made major improvements in my form and ex*****on of exercises (new ones and ones I’ve been doing for years)💪🏼

Waking up every day excited to train and progress, I can’t wait to see how far I can take this👊🏻

👀1 Day Post show vs 11 Days Post show👀

This rebound from prep feels extremely productive, 0.4kg difference between these pictures (granted I enjoyed food on the evening before the pictures on the left), but overall woke up 2.5kg above my weight from show day today🎉

Rolling into a controlled growth phase like I said before, very happy with how condition has held up (arguably my quads look equally or possibly more separated right now with some extra fullness🤣)…

Really working hard to keep food and appetite under control during this recovery phase, and have run a few high days (+400 calories) over the past 3 days whilst ramping up training volume within sessions - seems to be working a charm🫡

📥 If you’re serious about making a change in your physique but need guidance on how to start, dm me or comment “MUSCLE” below 👇🏻

🌟 CLIENT SPOTLIGHT 🌟

This is Dan, when we first started working together in April our main focus was correcting his form on exercises and dialling in a calorie target that we’ve been adjusting to matched his goals and weekly weight trends💪🏼

Dan started at 86KG then over the 12 week deficit we carried out, he’d lost 10.4KG🤯

All this whilst toning up and performing better in the gym…

I’ve had the pleasure of seeing him grow in confidence along with strength, and we are now moving into a growth phase with a very exciting year ahead of us!

Huge congratulations for all his hard work, I can’t wait to see how the next few months go🫡

📥 If you’d like to see results like this, drop me a message or comment “WEIGHT” and I’ll be in touch!

⚔️2025 vs 2026⚔️

A couple of comparisons of last years final show (left) to this years show (right)…

This to me above any placements or titles, is the biggest win. Seeing the improvements and results of hard work sparks a fire in me that will fuel this offseason 🔥

I know for a fact my ability to pose and present my physique on stage has improved tenfold, I owe a lot of that to the guidance from Jon Lofthouse - Posing Coach and the hours of practice along side early morning daily self check-ins (which are still, and will still continue throughout the offseason - Apple will soon charge me for more storage space.. It’s inevitable🤣)

Sometimes it takes that outside view and someone’s wealth of experience to actually make those improvements & the ability to objectively look at what you’re doing day to day to build habits that manifest into results🫡

So excited for every day right now: Spending quality time with my favourite people, kicking off the bulk in a steady and productive way, training hard and focusing on the things that matter and the people I work with🤞🏻

(Ps. I’m starting to realise what the judges meant last year about abdominal control while posing, looking like a hot ab balloon in last years side chest😭)

📥 As always, if you’re interested in making a serious positive change in your physique and training - DM me & we can make the most of the time you spend in the gym 🏋🏻‍♂️

📍PCA Naturals 3 - Stage Pics

Looking back on these photos a week later and I’m very happy with how far my posing had come, considering my last show was in September 2025 and I’d started this prep at the end of February with the intentions of competing again before the second baby came along - I’m very happy with the difference compared to last year.

Condition could have been and would have gotten better should I have decided to continue into the August/September shows, with lower body coming in tighter. However I don’t regret making the decision to step back and take a few years off the stage to grow and build as much muscle in the right places as possible & be as present as possible with Celine Douahlee Vue-Didwell and give back to her during this time❤️

I’m beyond excited to grow (especially my legs) and bring a much improved package to stage next time I step up there🫡

For now it’s family, coaching, learning & growing🙏🏼

💭Why have I reduced my weights and working sets?💭

There are a few reasons I’m currently lifting with reduced weights:
1. I’m treating this post prep period as almost a recovery week, in which not only am I switching to a new split but also working at a lower total volume (less sets) through the week in an effort to give my body time to heal and recover.

Over time I will introduce more working sets as recovery allows for the muscle groups I aim to focus on💪🏼

2. With a new split comes reintroducing exercises I haven’t done in a while, so I want to make sure I absolutely nail the form before pushing the weights up - I have to say the incline smith press and seated shoulder smith press are gonna be staples of this offseason, really happy with the control I’ve had through these exercises😎

📥If you’d like to learn how to properly execute exercises and make the most of your training, drop a comment or dm me “FORM” and let’s get working towards a stronger, healthier you🫡

⭐ CLIENT SPOTLIGHT ⭐

Alex and I have been working together for close to a year now, these two pictures however and only 12 weeks apart - in this time we’ve executed a successful cut after a longer bulking period💪🏼

It’s safe to say Alex has worked hard in this time, dropping roughly 8KG in total from 99.8KG to a low of 92.6KG!

Despite facing challenges along the way, Alex hasn’t let that get in between him and his goals - embodying the phrase “trusting the process”🫡

It’s a pleasure to see his confidence improve inside and outside of the gym, with the strength he’s built also helping him perform better at work😎

I look forward to seeing the progress we make in the future👀

📥 If you’d like to improve your physique, build confidence or learn how to train efficiently - drop me a message or comment and let’s have a chat👊🏻