Andy’s weight had been slowly increasing for 15 years before he started working with Ultimate Performance (U.P.). 

He played rugby professionally when he was younger and never had to pay much attention to his diet due to the demanding training schedule. 

“Back in my playing days, I could get away with eating pretty much anything I wanted. We would drink after games, eat lots of takeaways, and never put on a pound!” 

However, a severe shoulder injury put a stop to his sporting career and with the transition to a more sedentary lifestyle, his weight slowly crept up.  

With the help of his trainer, Andy managed to lose 26kg (57lbs) and cut his body fat down by two thirds in 33 weeks.  

He has dropped from wearing 3XL clothing to a medium size. He has started playing rugby again at the age of 47 and completed a photoshoot to mark the end of his transformation journey (alongside his wife who also transformed at U.P.). 

“Looking back, 33 weeks ago I had a full beard, I was not happy with myself, and I would try to hide in extra clothing in photos. Now, who cares, bring it on!” 

Client profile 

Age: 40s 

Transformation timeframe: 33 weeks 

Body weight before: 115kg (253lbs) 

Body weight after: 89kg (196lbs) 

Body fat before: 30% 

Body fat after: 10% 

Andy’s transformation habits  

Meal Planning  

Pre-transformation 

• Never ate breakfast and often forgot to eat during the day at work. 
• Frequent meals out and takeaways. 
• The only form of portion control was whatever fitted on the plate. 

During transformation 

• Four balanced meals spaced evenly throughout the day. 
• Batch cooked food in advance for the week. 
• Used digital food scales and tracked diet using the U.P. app.  
• Dined out regularly, but made smart choices, e.g. fillet steak and vegetables. 

Protein 

Pre-transformation 

• The typical main meal was spaghetti Bolognese, which was 95% carbohydrates and a little meat in the sauce.

During transformation 

• Included a protein source at every meal and aimed for 200g per day.  
• The main protein sources were chicken, beef mince, salmon and prawns. 

Fruit and Vegetables

Pre-transformation 

• ‘Token serving’ with the evening meal to make the plate look a little less white. 

During transformation 

• Vegetables became a key part of every meal. 

Water 

Pre-transformation 

• Very rarely drank water by itself. 

During transformation 

• Drank 4 litres of water throughout the course of the day 

Caffeine 

Pre-transformation 

• Drank 5-6 cups of tea with milk per day. 

During transformation 

• Drank 1 cup of black coffee per day. 

Alcohol 

Pre-transformation 

• Did not consume alcohol. 

During transformation 

• Did not consume alcohol. 

Training

Pre-transformation 

• Did 2-3 bike rides per week. 
•  No formal resistance training.  
• Sedentary lifestyle and never got close to 10,000 steps per day.

During transformation 

• Did 3-4 resistance training workouts per week. 
• Daily LISS workouts on an exercise bike at home. 
• Averaged at least 10,000 steps per day.