Hero's Gym

Recent graduate from the Hero’s Academy online coaching service - Dermo 👏🏻💪🏻

Dermo came to me having already put in months of hard work and effort into his training and nutrition but wasn’t getting the results he wanted from it.

So we discussed his goals, built the plan and put him to work and the results speak for themselves 💪🏻

After an initial fat loss phase (pic shown above) we then moved to a slow and steady gaining phase with a maintenance phase sprinkled in. Currently Dermo is back at his original starting weight but the body composition is vastly improved and has gone from a “skinny fat” look to “lean athletic” and is now in prime position to add more muscle to his frame.

Dermo asked questions when needed to better understand something, stuck to the plan that was given to him, adjusted his expectations to line up with real world time lines and knocked it out of the park!

Details of what’s the last 12 weeks looked like:

Nutrition
Daily average was around 2000 kcals.
I opted for 6 low days and 1 high day on Sunday as this suited me and gave me something to look forward to every week.
Low days were around 1800ish kcals and high day was around 3300ish.

Despite what people think or have heard, I wasn’t gorging on protein and kept it at about 1.6 grams per kilo of bodyweight. You don’t need more, doesn’t matter if the goal is fat loss or muscle gain, so stop worrying about it.

Fats I kept low, and this is just personal preference, as I don’t eat too many high-fat foods and I’d rather have more carbs.

Speaking of carbs, this is the mistake I think a lot of people make when dieting - they reduce carbs too much, and this leads to issues with hunger and performance. Carbs don’t you fat, too many calories do, and just to drive this point home, my avg carb intake for the last 12 was 300 grams per day 🤷🏻‍♂️

I track my food - always have, always will - and even though some think it’s restrictive, I find it freeing as it allows me to eat anything I like. For example, I’ve had some form of chocolate cereal (Cocopops, Weetos or Nesquik) and a tub of salted caramel ice cream every single day of these last 12 weeks and have had no issues dropping body fat.

I was also able to enjoy trips away with my family, pints, meals out etc., all because I manage my food intake accordingly.

Training
This is the easy part that, again, most people overcomplicate.

I trained 3 days per week (and have done for the best part of the last 2 years). I use a Full body routine. That’s it.

Zero extra cardio, unless you count running after a 2-year-old as cardio. Steps were anywhere between 6k-30k per day depending on my work schedule and home life, but averaged out to about 10k-15k per day across the 12 weeks.

That’s it folks. I will very slowly, and under the watchful eye of , start taking my calories back up and will use that to help me grow as much as possible for a natural, 35-year-old father. When the time comes that I accumulate more body fat than I am comfortable with, I will diet again.

Rinse and repeat 💪🏻

Another member enters the 500 classes hall of fame today! 💪🏻 (she’s actually done a lot more but today marks the official 500th attendance on our booking system)

Michelle is another regular of our 6:30am classes and can take anything the trainers through at her!

Well done Michelle! Keep up the outstanding work 💪🏻

Huge well done to the man, the myth, the legend, the Hero on completing 500 classes here at Hero’s Gym (500 6:30am classes which makes it even more impressive) 💪🏻💪🏻💪🏻 fantastic commitment! Onwards to 1000 😉

See you all tomorrow 😉💪🏻❤️

HEROX is here.

A high-intensity, performance-based conditioning class built to be tested, tracked, and progressed.

Same workout each week.
Track your time.
Beat your previous performance.

Expect heavy work, loaded carries, lunges, KB RDLs, wall balls, med ball slams, box pushes, and burpee broad jumps.

🗓 Every Wednesday
⏰ 6:00pm
👥 14 spaces max

This is not a random workout.
This is repeatable, measurable effort.

Book now via the GloFox app

Ongoing client results — 9 weeks in.

Goal: Body recomposition
Client profile: Early 30s, full-time job, highly motivated

Approach:
– Small calorie deficit
– Increased daily steps
– 4x weekly weight training (Upper/Lower split, chest focus)

Results so far:
✔ 4.1kg down
✔ 7cm off the waist
✔ Body fat down 6% (nearly into single digits)
✔ BMI improved

Visual changes:
– Leaner waist and midsection (front + side)
– More visible upper chest and delt development
– Flatter lower stomach
– Sharper back and shoulder definition
– Noticeable drop in overall body fat

Phase 1 focused on fat loss to set the best possible foundation for adding lean tissue.
On track and moving exactly as planned.

Serious goal. Smart plan. Results followed.

📩 [email protected]

Recent graduate of Hero’s Academy — one of our online training platforms.
This client came in with a clear goal: drop some body fat before a family holiday — and that’s exactly what happened.

15 weeks of staying focused and putting in the work. The results speak for themselves.

Fat loss is simple in theory, but not always easy in practice.

Ready to put in the work?
Reach out to [email protected] to enquire about starting online coaching.