David Shaughnessy Fit

Marbella 🇪🇸

24 weeks into his plan

Lean muscle gain.

Mark has been consistent. Training twice a week and never missing a session.

His biggest challenge was increasing food intake. I find most guys who struggle to to gain weight try to eat too much too soon and can’t maintain it.

We gradually increased his intake over time and this has allowed him to build muscle and gain weight while still remaining lean.

Although Mark is happy with his progress he intends to keep pushing on for another 24 weeks.

His physique now reminds me of Brad Pitt in fight club.

“6 months ago I couldn’t do a single pull up.
6 months ago I couldn’t lift 5kgs on the incline bench press .
6 months ago I couldn’t quote on quote eat properly.
In December 2022, I made the decision & decided to go to PT precision in January. I seen results on previous clients & I thought I’d give it a shot.
I have more power in my legs, arms and just stronger in general. I am very happy with the program(s) David creates for me every month. I wanted to train legs more because I’m going back to soccer and he created a more leg based block, he’s very universal & he’s very helpful. He helped me a lot on how to use the gym equipment properly & everything I ask him gym & diet related, he answers and explains it. I highly recommend him and the guys at precision. if you want to get your goals and targets achieved in the gym, the thing I like about him is that he’s ‘hard’ in the gym, he gets the most from you. There are hard days but David and the guys in the gym still motivate you. They motivate you to keep going, even when you have s**t days. Overall I’m very happy. 6 months went fast & another 6 months to go👊🏻💪🏻”

12/24 weeks complete ✅

Ciaran is halfway into his plan and he looks like a completely different person.

Ciaran came into the gym wanting to increase in size and strength.

An example of progression on one of his lifts is going from struggling to do 1 pull-up to now being able to perform 8 pull-ups with relative ease.

His plan is very straightforward. He trains twice a week. Tracks his calories and ensures he stays within his calorie and protein range.

In the last 12 weeks he has gained 7kgs of lean mass and it’s safe to say he has a new found love in lifting weights.

He feels healthier, more energetic and stronger in everyday tasks and looks forward to coming into the gym.

In his words “I can’t see wait to see what the photos look like in another 12 weeks”.

Savage work so far Ciaran.

LADIES ONLY STRENGTH CLASS 🏋️‍♀️ - Starting this summer ☀️ at Precision PT

The class will be 1-2x a week.

Reach out to us if you’re interested and we’ll answer any questions you have.

Irish BJJ Intervarsity - Beginner White Belt (under 6 months) insane experience.

trained twice a week for 45 mins and achieved this result in only 2 months

Nothing complicated. He trained close to failure. Tracked calories and aimed to hit between 140-160g of protein daily.

This allowed him to achieve what’s known as a body recomp.

A body recomp is when you build muscle and lose fat at the same time. This won’t reflect on the weighing scale but visually you will look like a completely different person.



I

Online client Chris with a fantastic result.

55kgs - 65kgs (+10kgs) in 7 months.

Healthier and stronger both mentally and physically.

“I first got in contact with David in February 2022. I wanted to finally get the monkey off my back of gaining weight and getting physically strong. I knew the benefits this would have in my life and I knew from one of my friends who is a client of David's that David would be the perfect person to go to. Working with David since February has been fantastic, he's extremely professional in everything he does but he's also a brilliant person to speak to. From working with him I've been able to lay the foundations from which I can improve both physically and mentally and David has definitely helped me achieve that so far. The confidence I've gained in myself as a person and how I carry myself has been immeasurable and David helped every step along the way. He's a very good coach and I mean that in more than the plans he's able to give, after any call or chat I would be encouraged to get back at it even when I was at some low points. I definitely owe a lot to David so far and I'm hoping to keep it going.”

Hands on the hips has been shown to increase testosterone by 20%

The scale doesn’t give you the whole picture.

One of my clients is 8 weeks in to her plan and she’s doing incredible. But in her mind she doesn’t see it that way, because the number on the scale hasn’t changed all that much.

She went from:
🔴mindlessly snacking, picking at food throughout the day.
🔴Mostly sedentary, until she goes to work at the weekend where she clocks up a lot of steps.
🔴Zero exercise.
🔴thinking food is only “good” or “bad”
🔴believing the number on the scale is the only metric for measuring progress.

To now:
🔵Tracking calories, and more importantly eating 3 square meals daily. Always satisfied and full of energy.
🔵Hitting atleast 15k steps a day.
🔵Resistance training from home 3x per week. Getting stronger week to week.
🔵Including what she used to think were “bad” foods in her plan. Slowly but surely seeing that no food in isolation is going to make you fat.
🔵Starting to see that the scale doesn’t reveal the whole picture, as she is a dress size down, feels stronger and looks visibly way better now than she did 8 weeks ago from taking progress photos.

However it’s still an ongoing battle. With more time being consistent. I expect she’ll come to realise that the scale isn’t everything. We all have beliefs that we hold on to tightly. Whether they’re good or bad they’ve gotten us this far.

Bit of a tangent but I felt a bit more context was necessary here.

Struggle To Put On Size?

From what clients have reported back to me over the years. It seems why someone can’t gain weight isn’t down to a very high metabolism or that their body is broken.

Why they’ve struggled to put on weight in the past was down to them 1)not tracking and 2)not being consistent.

Not tracking their weight or doing so infrequently and at random points throughout the day.

Not tracking their food intake.

By not tracking your weight. Your mind will start playing tricks with you. Am I gaining weight am I not? Remove that uncertainty by tracking your progress.

By not tracking your food, you have no idea how much calories you’re consuming. It’s very common for people trying to gain weight to eat very high calories 2-3 times a week and then for the calories to drop off after those high cal days. Spinning their wheels until they eventually gave up.

To Gain Size:
-Weigh yourself throughout the week
-Track your calories
-Be in a Calorie Surplus
-Protein: 0.8-1g per 1lb of body weight
-Sleep 7-8 hours every night
-Train x3-5 times a week
-Prioritise resistance training
-Aim to progressively overload in all lifts
-Have a step target to improve cardio as you get bigger. Remaining active will slow down the rate of weight gain. This is a good thing as you don’t want to get sloppy.
-Consistency
-Time