Changed By Charlie

Fat loss week 12 | Upper/Pull/Legs

3 months of fat loss down and I’d say around 6 weeks to go until I’m happy.

Initially the purpose of this phase was function over looking good - pealing the body fat back so that I can go again with another surplus.

But, as always whenever I do a little clean up, I’ve got the taste for getting lean.

So now, the plan of action is to pull back down to 190lbs (sat at 202lbs currently) and then maintain condition over the summer months.

This will be a new challenge for me as before whenever I’ve got lean, it’s always been about going straight into a gaining phase and inevitably losing some (not all) definition.

No progress photos as of yet as I’m still not that happy with how the front is looking (flat 24/7 🤣) but as soon as this last layer is off, there will be regular updates on the feed for sure 🫱🏻‍🫲🏼

Hope everyone’s had a great week. Let’s carry the momentum through to the weekend!

Two years of simply not missing.

Most guys I speak to completely underestimate how difficult gaining muscle is.

You think it’s as simple as eating whatever you want with some high protein and turning up to the gym.

And that’s why most guys look the same year on year.

Fat loss is a simple equation. Calories in versus calories out. Stay consistent long enough and the abs reveal themselves. Six months of solid work and you can see a dramatic change.

Muscle building is a completely different game.

You still need the nutrition dialled in.

But on top of that you’ve got to train hard, train accurately, recover properly, and then do it all again.

Not for six months, but for years.

Never missing a session. Never taking your foot off the gas long enough to lose what you’ve built.

And that’s exactly what Tom has done.

That isn’t to discourage you but to make you realise that you need a plan that actually fits around your life to be able to be consistent for that length of time.

Whether that’s 3 sessions, 4 sessions, 5 sessions, it doesn’t matter.

What matters is that you can be consistent with it week after week, month after month, year after year.

That’s what builds a physique.

Tom figured that out. We built a plan that worked around his routine. He showed up consistently for two years.

And well, the result speaks for itself.

Well done Tom, proud of you as always my man 🫱🏻‍🫲🏼

If you’re a busy professional who’s done with average results and ready to build something that lasts…

Drop me a message with the word “CHANGE” and I’ll send you more information on the programme.

Life-changing result for Rees Jones , 42.6kg / 94lbs down and a completely different man.

Incredibly proud of Rees and his consistency over the last 18 months working towards this result.

After being overweight since he was a kid, Rees had become desensitised to the position he was in and considered it the norm.

High body fat. Bad habits. No consistency in the gym.

But, it was time for a change, which started with our call.

We set out a roadmap, knew how long it would take and what was required. All we had to do next was execute the plan, which Rees did without question.

All while balancing crazy busy hours with manual work, a family and social occasions.

Rees hasn’t just lost 42.6kg of body fat.

He’s built confidence, not only externally but internally, by being a man and sticking to his word.

And most importantly, he’s built the habits and routine to maintain his physique long term.

Testament to the strong mentality Rees has developed, the coaching journey doesn’t finish here.

The next phase has begun and we’re now ready to focus on building muscle in a gaining phase.

Well done, Rees, it’s been a pleasure to be part of this incredible journey!

Results like Rees’ don’t happen by accident.

If you’d like to complete a transformation of your own, it starts with one message.

DM me ‘CHANGE’ and I’ll personally respond with how I can help.

Growth season is here.

There’s just something about that clock going forward that sets the tone for Q2 of the year.

During the winter months, I’m definitely not a 5am kind of guy with the dark mornings.

I’ve tried to force it in the past, but I just ended up more tired and unproductive.

But, when the clocks go forward it’s a different story.

Earlier mornings. Later nights. More time to work.

Yes it’s just sun light, but it just makes that process that little bit less frictionless.

Now the sun is up, I’m straight up and out of bed, cracking on with steps and ticking off the gym all before 9am.

Then it’s work all day to transform lives for summer.

If there’s ever a time of the year that’s going to make the process as easy as possible, it’s NOW.

“I can’t get in shape, I’m too social.”

Tell that to Raj.

Meals out every week. Family visits. Events to plan around constantly. (He makes me look like a monk 🤣)

And he’s in the best shape of his life.

Here’s what people get wrong:

It’s never the restaurant, the pint, or the occasion that’s the problem.

It’s having no structure going into it, so every social becomes an excuse to press the f**k it button.

Raj doesn’t press it.

Not because he has more willpower than you. Because he doesn’t need to.

He knows exactly what to do before, during and after every social before it even arrives.

Menu navigated. Plan in place. Nothing left to willpower.

That’s the difference between people who stay stuck and people who get results while actually living their life.

The social life isn’t the problem. The lack of a plan is.

If you want to fill out your t shirts and lose the stubborn fat like Raj has, without losing your social life, DM ‘CHANGE’ and I’ll send you the details about the programme