03/02/2025
Gareth’s 10-Week Body Transformation
Total Weight Loss:
177 lbs → 165 lbs
12 lbs of body fat lost
Despite already having a solid diet and training routine, Gareth needed to improve consistency in his workouts and make small but impactful dietary adjustments. By increasing his protein intake, he was able to better support muscle growth, curb hunger, and enhance recovery—allowing him to push harder as his workouts intensified each week.
To achieve fat loss while preserving energy for muscle building, Gareth followed a small calorie deficit and focused on a balanced diet rich in nutrient-dense whole foods.
His training plan included four weekly resistance training sessions targeting strength and hypertrophy (muscle growth). Additionally, he accumulated 120+ minutes of cardio per week, incorporating both low-intensity and high-intensity training for optimal endurance and fat loss.
Now, Gareth maintains his chiseled physique by sticking to strong nutrition habits and continually challenging himself in both strength and cardio training. His progress and dedication led him to take on the Hyrox Games, where he successfully competed at this year’s Las Vegas event.
