Thomas’ goal was to put on some muscle. He had always been skinny, but that wasn’t something he wanted.
“There is a real sense of accomplishment in what I’ve actually managed to do”, he said. “The self confidence boost this has given me too…. I’m more happy in my own skin”. Thomas just wanted to gain muscle, but we set a target of 3kg weight gain initially. The aim was for most of this to be muscle
Half a stone
+4 inches
+2.25 inches
8 months
The first activity in his programme was our ‘Set up for Success’ induction. This comprised:
We keep a constant dialogue with clients to enable them to get the most from the programme. With Thomas we made the following observations and took the following actions:
The exercise programme had the following elements:
Cardiovascular Exercise
Thomas continued to go for a jog a couple of times a week and play badminton occasionally. This helped to:
Weight training to
“I really enjoyed pushing myself….admiring what I’d actually managed to achieve… that’s probably the best feeling I’ve had”
Thomas put 4 inches on his chest, 2.5 inches on his legs and over 2 inches on his arms. He looks chunkier and more toned.
Thomas gained half a stone of muscle and very little body fat, his %body fat only increasing from 16.7 to 17.1%.
In terms of strength gains, Thomas’ front squat went from 21kg to 70kg, his deadlift from 37kg to 85 kg (more than his bodyweight) and his bench press from 25kg to 50kg
Thomas gained half a stone of muscle, put 4 inches on his chest and over 2 inches on his arms. He has enjoyed receiving compliments about the way he looks and has boosted his self confidence. He feels more comfortable in his own skin and has taken away the knowledge to be able to maintain or continue to build his physique.
“People in my workplace have actually complimented me. Some of [my shirts] are a little harder to get into, that’s something they’ve noticed too, that’s something I feel quite a joy in hearing”
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