David

David joined the service already well into his journey and looking for support with the next phase. The goal was simple and clear: lose the final half a stone, then shift focus towards building strength and creating shape.

David is a shoot-and-point kind of guy, so there was no need to overcomplicate things. With his willingness to commit and execute, we kept the plan simple, effective and sustainable.

On the nutrition side, we focused on controlling calories while keeping flexibility. David logged his food in a diary that I could review and make recommendations on, allowing us to strip things right back to the basics; a solid intake of protein, good healthy fats and sensible carbohydrate portions. Nothing extreme and still room to enjoy a glass of wine when he wanted. He’s now seeing first-hand how eating well impacts his energy levels, recovery and overall wellbeing… and yes, the cheese still stayed in at Christmas!

Training-wise, we made full use of David’s fantastic home gym setup. He completed four main strength sessions per week, supported by a couple of cardio sessions. 

The strength work focused on big compound movements targeting the large muscle groups to drive real progress.

With David travelling extensively, the programme had to adapt. He’d let me know where he was staying, I’d check the facilities and tailor sessions accordingly. When gyms weren’t ideal, we had a dumbbell-only backup session ready to go, ensuring consistency no matter the location.

This has been a genuinely collaborative process. There were even times I told David not to train, despite his eagerness, because more isn’t always better. 

Quality over quantity, staying in the green and out of the red, always.

Regular form checks were a key part of the process too. David sent over training videos, I reviewed them and provided feedback to make sure he was getting the most from every session. Every eight weeks, we also completed a full training review to assess progress and make smart changes to the programme.