Ross came to me with very limited gym experience and a simple goal: to get into better shape and feel more confident in himself.
Rather than following an extreme diet or spending hours in the gym, we focused on building a routine that was realistic and sustainable around his lifestyle.
His plan consisted of:
• A calorie-controlled diet tailored to his goal
• 3 resistance training sessions per week
• A small amount of cardiovascular exercise
• Ongoing support, accountability, and progress tracking
Over just 10 weeks, Ross achieved:
• Body weight: 93.3kg → 86.7kg (-6.6kg)
• Body fat: 25.5% → 21.8% (-3.7%)
More importantly, he built consistency and confidence with his training.
One of the standout moments was when Ross told me that friends and family had started commenting on how much healthier and leaner he looked.
That's often the point where people realise their hard work is genuinely paying off.
This transformation wasn't achieved through restriction, excessive exercise, or quick fixes. It came from following a structured plan consistently and making small improvements week after week.