Harry Neath

CLIENT TRANSFORMATION 💥

Some progress pictures from one of my online clients , Robert.

Robert came to me in September looking for some help to get him loosing some weight. He had very little knowledge on training or nutrition.

Taking into account Robert’s busy work schedule (working shifts) and family priorities, we set a plan that would be both flexible and easy to follow/understand.

Not every client is going to get on with a strict ‘bodybuilding’ food and training regime. It’s just not realistic for some.

Adaptions can and should always be made to suit the individual.

16 weeks down the line and we have gone from 110kg down to 99kg!

Cardio has never gone above 4 sessions of 30 minutes, calories have remained in a good spot and a weekly off plan meal has been kept in.

We also ran a 2 week diet break within this time period.

Every week Robert checks in, he has a positive attitude and always mentions how much he is actually enjoying the whole process.

We have a goal of 90kg in mind 🎯

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Online Physique Coaching - 1-1 Personal Training - Tailored Nutrition Plans - Tailored Training Plans 📲 DM for any enquiries

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32 months difference…

Changing your body takes time.

You will undoubtedly have ups and downs, but remember why you started when it gets tough.

There’s no right or wrong way of doing things. But there is definitely more efficient and effective ways.

Nothing is going to happen overnight and only YOU can put in the work that’s going to achieve your goals.

No one can do the workouts, cardio, meal prep, sacrifices and so on other than you. For me that’s the best thing. Knowing it’s all your own work.

DM ME IF YOU WOULD LIKE HELP ACHIEVING YOUR OWN TRANSPORTATION📲

WEEK 11 OF PUSH UP✅

Another week in to the push up. Weight is up this week and further progress in training 🚀 Very pleased with where I’m at. Small changes made last week consisting of a small increase in carbs on both training and non training days. Only criticism right now is not enough sleep,. Will work on improving my routine to sort this. This weekend I’m away so giving my self a weekend away from being so regimented. Can’t remember the last time I actually did this! Will hit quads tomorrow morning at ultimate fitness.

Last Weeks Weight - 103.6kg
Weight Today - 104.9kg

Food
TD - 4931 Kcal
NTD - 4315 Kcal

1 weekly off plan meal. 🍔🍟🐷

Steps - 10k Per Day

Cardio - 25 Mins Fasted Everyday

Training Split ⬇️

Back
Shoulders/Triceps
Hamstrings/Biceps
Rest
Chest/Arms
Quads/Calves
Rest

Need help with your own physique goals? Drop me a DM📲

➖➖➖➖➖➖➖➖➖➖➖➖➖➖

Online Physique Coaching - 1-1 Personal Training - Tailored Nutrition Plans - Tailored Training Plans 📲 DM for any enquiries

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WEEK 10 OF PUSH UP✅

Small drop in weight this week which I sort of felt coming. Constant progress in the gym creates a larger demand for food. Also this weeks off plan meal was cleaner than usual. Had sushi 🍣 . Training wise I’m in a very good spot, everything is progressing each session and energy within sessions is high! Will likely add in a few more carbs this coming week to keep weight increasing.

Last Weeks Weight - 103.9kg
Weight Today - 103.6kg

Food
TD - 4699 Kcal
NTD - 4085 Kcal

1 weekly off plan meal. 🍔🍟🐷

Steps - 10k Per Day

Cardio - 25 Mins Fasted Everyday

Training Split ⬇️

Back
Shoulders/Triceps
Hamstrings/Biceps
Rest
Chest/Arms
Quads/Calves
Rest

Need help with your own physique goals? Drop me a DM📲

➖➖➖➖➖➖➖➖➖➖➖➖➖➖

Online Physique Coaching - 1-1 Personal Training - Tailored Nutrition Plans - Tailored Training Plans 📲 DM for any enquiries

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WEEK 9 OF PUSH UP✅

Coming to the end of week 9 pushing. Very pleased with training performance this week. Progression across everything. Energy and intensity within sessions is the best it’s ever been. Weaker areas on my physique are slowly becoming less week. Big jump in scale weight this week which is expected with the introduction of a few bits! Food was actually pulled down ever so slightly this week. Very happy with the level of condition I’m holding on to. I’m not a big fan of trying to stay super ‘lean’ when growing especially when young, but keeping it reasonable is always going to help. Will aim to get some more content out as I’ve not really posted much recently!

Chest and Arms later on today 💪🏻

Last Weeks Weight - 101.8kg
Weight Today - 103.9kg

Food
TD - 4579 Kcal
NTD - 4060 Kcal

1 weekly off plan meal. 🍔🍟🐷

Steps - 10k Per Day

Cardio - 25 Mins Fasted Everyday

Training Split ⬇️

Back
Shoulders/Triceps
Hamstrings/Biceps
Rest
Chest/Arms
Quads/Calves
Rest

Need help with your own physique goals? Drop me a DM📲

➖➖➖➖➖➖➖➖➖➖➖➖➖➖

Online Physique Coaching - 1-1 Personal Training - Tailored Nutrition Plans - Tailored Training Plans 📲 DM for any enquiries

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WEEK 8 OF PUSH UP✅

Solid first few days back training after last weeks deload. The deload was definitely needed as this week I feel much more refreshed both physically and mentally. Nice jump up in scale weight this week after a small bump up in carbs last week. Small increases when needed is always the best approach IMO. Chest/Arms today and Quads tomorrow, then I will have completed a full 7 days on the new layout. Swapped a few movements around where needed to work within the 5 day training week as opposed to 6. Definitely feel the added rest day will make a huge difference to overall growth. Everything’s running well right now and in the perfect place to grow 🚀

Last Weeks Weight - 100.9kg
Weight Today - 101.8kg

Food
TD - 4654 Kcal
NTD - 4064 Kcal

1 weekly off plan meal. 🍔🍟🐷

Steps - 10k Per Day

Cardio - 25 Mins Fasted Everyday

Training Split ⬇️

Back
Shoulders/Triceps
Hamstrings/Biceps
Rest
Chest/Arms
Quads/Calves
Rest

Need help with your own physique goals? Drop me a DM📲

➖➖➖➖➖➖➖➖➖➖➖➖➖➖

Online Physique Coaching - 1-1 Personal Training - Tailored Nutrition Plans - Tailored Training Plans 📲 DM for any enquiries

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WEEK 1 OF PUSH UP ✅

(Usually do my progress check ins on Saturdays but this week schedule is a little different)

Last Weeks Weight - 94.45kg
Weight Today - 95.1kg

Food
TD - P320 F55 C434
NTD - P306 F61 C256

+ 1 weekly off plan meal. 🍔🍟🐷

(Tapered training day carbs up by 40g mid week due to weight dropping consecutively)

Cardio - Zero Direct

Steps - 13k Per Day
(Always hit 30 Mins fasted walking first thing in the morning to box some of these off which I like to class as a form of ‘fasted cardio’).

Training Split -
Chest/Biceps
Hamstrings/Calves
Shoulders/Triceps
Back
Quads/Calves
Arms
Rest

PED’s - TRT (Week 4)

Pleased with this first week of push up. Noticeably feel fuller from the increased food and energy levels are higher as a result. All training sessions going well at this point. Volume still isn’t too high at this stage but when recovery allows it will definitely be increased. Going into next week I will be keeping food the same and reducing steps to 12 thousand. Likely won’t go much lower than this as for me keeping active is massive when it comes to holding a decent level of body composition, digestion/appetite and also active recovery!

Plenty of room to push and tools to utilise moving forward. Very excited to pack on some serious size 💪🏻

Will try keep these updates in weekly if I remember 😂.

Need help with your own physique goals? Drop me a DM📲

➖➖➖➖➖➖➖➖➖➖➖➖➖➖

Online Physique Coaching - 1-1 Personal Training - Tailored Nutrition Plans - Tailored Training Plans 📲 DM for any enquiries

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