Ben Horwood PT

Some of my favourite stage shots from the last show 🏆

Looking back at these now, it’s safe to say we did NOT miss on conditioning 😂

When you’re that lean, at the time you somehow don’t think you look as lean as you actually do… then months later you look back and think f*ck yeah, we were inside out 😅

Thankfully, that conditioning was rewarded with a win 🥇 and a 2nd place in the Lightweight class 🥈

Now the goal is simple… more muscle everywhere 😂

Bodybuilding is a time game unfortunately. Having patience, trusting the process and putting in the work in year after year is the ultimate challenge.

Cool to look back on these now though and appreciate what we achieved.

Hopefully 2028 brings a completely different look 👀⏳

TRANSFORMATION COMPLETE 🫡✅

March 2025 ➡️ August 2026

100.5kg ➡️ 70.1kg

A massive 30.4kg total weight loss! 👏

An absolutely life-changing transformation for Mikey.. not just physically, but mentally too.

No quick fixes here. Just long-term graft, consistency and getting the job done.

We did this across 2 dieting phases, with a 5-6 month gaining phase in between.

First we took Mikey from 100.5kg ➡️ 78kg, then pushed back up to around 87kg before setting the goal of getting him into the shape of his life for his holiday.

17 weeks later…

87kg ➡️ 72.4kg ✅

After the holiday, we took a few more weeks to finish things off at 70.1kg.

The biggest thing for me is how much Mikey has changed mentally throughout this journey.

No matter what life throws at him, he puts 100% effort in and gets the job done. He’s proven to himself just how much he’s capable of when he commits to something.

Unbelievably proud of this guy and everything he’s achieved over the last year and a half. Been an absolute pleasure to be a part of it! 👏

Now we recover from the diet and shift the focus from visual changes to performance, strength and building muscle long term. 💪

Onto the next chapter 🫡🚀

Found myself a cowgirl who can ride a bull for 87 seconds 🤠🐂

Another champion 🏆😂

Great night for JTs 50th party! 🥳

11 weeks post show! 🚀

Stage weight: 156.9lbs / 71.1 kgs
Weekly average this week: 182lbs / 82.5kgs

Just over 11 kgs up in 11 weeks.

The post show handled perfectly.

Food has been increased to:

TD 4552
NTD 3942

1 offplan meal a week, drop last 2 meals to account for the meal.

The first change in food since post show.

Training has been good bar the ni**le I picked up, but that's passed now so it's full steam ahead again.

Sleep in a great place again.

Simply a matter of rinse and repeat now!

Might be time to get a tan again too 😂

We back baby 😆

After pulling something in my neck around 10 days ago doing ab crunches of all things.. 😂 losing my head and having a wobble with training, we're back to 100% and back on the gain train again.

The moment I can't train properly I find it very difficult to manage my head.. I get so frustrated and let it affect me way too much. Something I need to work on for sure. When you have big goals it can be hard to look at the bigger picture sometimes and take a step back in order to go forward again.

All a learning curve though. Everyday is a school day.

After a terrible session Wednesday, today I had a belter of push session. Back to progress across the board and back on track. Feeling great.

Take home from this is to listen to your body when ni**les / injuries creep up and try not to let it send your head west 😂

Foot to the floor again now 🤌

21.1KG DOWN IN JUST UNDER 17 WEEKS! 🚀

142.6kg ➡️ 121.5kg

Dennis came to me around 16 weeks ago with some big goals for this year, and we got straight to work from day one.

He already had plenty of training experience and is extremely strong on a lot of movements, but what he was missing was structure, accountability, and a clear plan that suited his needs and lifestyle.

Since putting that structure in place, his results have been unreal.

Dennis has now dropped 21.1kg, while continuing to progress in the gym, and his strength on legs is getting ridiculous 😂

There have been no complaints and no excuses. He simply gets on with what needs to be done around a busy life.

He still enjoys the occasional off-plan meal and has special occasions factored in, but the difference is that he gets straight back to the plan afterwards and remains consistent.

That consistency is exactly why the results speak for themselves.

We’ve still got some big goals ahead of us, and this is only the beginning.

I’m excited to see what we can achieve over the next 12–16 weeks! 🚀🫡

Amazing shift so far from Dennis! 💪

Some clips from this past week 🫡

Into a nice groove with training feeling good again now!

Bodyweight is coming up and we're getting stronger week on week again! Feels good.

Always working on getting the most out of each exercise every session this off-season! Sending clips to Josh and taking on all feedback and making small adjustments weekly! Always room to improve and always room to keep learning.

Big push this off-season now. First time being in a gaining phase in a good gym with good equipment.. so it's fun finally getting the chance to run these machines up and see how strong I can get on them 🤓

simply a matter of rinse & repeat now for the next 6-12 months 🤌

Weekly check in nearly 8 weeks post show!

Show day weight: 156.9lbs / 71.1 kgs
Morning weight today: 177.8lbs / 80.6 kgs

9.5kgs up post show! Conditioning is still holding very well.

No changes to food since prep ended..

Training day: 4380
Non training: 3760

Weekly offplan meal, but calories accounted for 🫡

Steps: 10k

Current split: Push, Posterior, Rest, Push, Pull, Legs, Rest

Bodyweight has started to settle now around the 177lbs mark. We'll just be looking to keep performance going in the right direction now!

Definitely feeling stronger every week now which is a really good feeling to have again after dieting for so long! Excited to see how strong we can get across all the gym leco equipment at the gym!

In the weird place now where visually you start looking worse every week 😂 but it's all part of the process and changing the goals from visual to performance based. Get as strong as we can over the next year!

Happy with how straight forward the reverse out of show has been! 🫡

Now it's simply a case of rinse & repeat for the foreseeable 😏

6 month transformation complete! 🚀

93kg ➡️ 77.8kg

15.2kg lost in just 6 months! 👏

6 months of training for Twm at Y GAMPFA

This is what happens when you stop looking for shortcuts and simply commit to the process.

Twm has done exactly that.

No magic pills.
No fad diets.
No excuses.

Just tracking his calories, sticking to his targets 7 days a week, and putting the work in consistently. Of course, there have been the odd meals out and special occasions, but they've been planned for and factored in instead of turning into weekends of giving up.

That's the difference.

Not once has he moaned or complained about the process. He understood that fat loss comes down to controlling calories, stayed patient, trusted the plan, and let time do the work.

Alongside that, he's turned up to every one of our 3 one-to-one sessions each week, bar one session.. due to a unplanned lie in 👀🤣 giving maximum effort and progressing in the gym for the majority of the diet. As expected, performance has slowed a little towards the end after spending so long in a calorie deficit, but that's completely normal.

Now it's time to recover.

Calories are coming back up to maintenance for a few weeks before we slowly increase them further. Recovery will improve, gym performance will climb again, and we'll be in a great position to start building from the leanest physique he's ever had.

The biggest transformation isn't just what you can see in these photos, it's the mindset that's been built over the last six months.

He's proved to himself that he can stay disciplined, stay consistent, and achieve something he probably didn't think was possible at the start.

Super proud of everything you've achieved. Enjoy the extra food, you've earned it. 👊🔥