6-Week Body Transformation with Richard

Richard is a lifelong friend of mine. When I had the chance to work with him in preparation for his wedding, I knew he would take it seriously and we would get great results.

We started with a basic full-body split which focused on mobility, fitness, and compound lifts. The aim was to get his body moving effectively, fire up his engine (metabolism), and start activating muscles that could help shrink his waistline.

Richard’s nutritional strategy involved high protein, high fibre and healthy fats—all designed to keep him feeling full and energised, while having enough protein to protect and synthesise new muscle cells. Carbs were always used post-workout to maximise muscle gain. Despite his low-calorie diet, Richard was still able to enjoy occasional treats, weekend drinks and an active social life.

As Richard developed his fitness and techniques, we progressed his split to 3 days:

1. Chest, Shoulders and Triceps

2. Back, Shoulders and Biceps

3. Legs

Each session provided a mixed impetus for maximising hypertrophy, particularly by working lower reps, tempo sets, and high rep exhaustion sets. It would finish with a short but sharp high-intensity cardio strength ‘finisher’ to increase fitness and boost his RMR until the next session.

Though Richard’s fitness journey has only just begun, seeing him stand at the altar on the happiest day of his life was a great feeling of accomplishment, inspiration and pride.

#Bodytransformation #Weightloss #Motivation