Nick - Lockwood - Transformations (2025)

07/11/2022

"𝙄𝙩 𝙙𝙤𝙚𝙨𝙣'𝙩 𝙚𝙫𝙚𝙣 𝙛𝙚𝙚𝙡 𝙡𝙞𝙠𝙚 𝙄'𝙢 𝙩𝙧𝙮𝙞𝙣𝙜 𝙖𝙣𝙮𝙢𝙤𝙧𝙚, 𝙞𝙩'𝙨 𝙖 𝙣𝙖𝙩𝙪𝙧𝙖𝙡 𝙥𝙖𝙧𝙩 𝙤𝙛 𝙢𝙮 𝙡𝙞𝙛𝙚𝙨𝙩𝙮𝙡𝙚".⁠⁠🙏⁠
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Guys meet my legend, Jay. He came to me on the back of a heavy period of work and socializing. ⁠⁠
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Which was great as he is pushing his career and enjoying himself. ⁠⁠
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But for the first time in a while, he was unhappy with how he looked, lower in energy and the confidence he was carrying around. ⁠⁠
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Which was impacting his day to day life at work, relationships, and just how he viewed himself. ⁠⁠⁠⁠
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In the past, he'd only ever used getting in shape for an external gratification event, such as a holiday/event.⁠⁠⁠⁠
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Would follow a restrictive diet plan and use magazine/insta workouts. ⁠⁠
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Leading to an attempt at a quick fix, crash diet, a big struggle, feeling a lack of purpose and progress in his workouts and never truly being happy with his results⁠⁠.
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“The annual cycle”⁠⁠⁠ he called it.
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He wanted to build a leaner, fitter and stronger body that allowed him to be more confident in himself,

But this time, break this annual cycle and keep his results.⁠⁠⁠⁠

And be an inspiration firstly for himself and then to his family, friends and as a leader at work. ⁠⁠
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Now⁠ 👇⁠
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✅ 8kgs of body fat off.
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✅ Having an incredible balance with his very sociable weekends … whilst staying in shape.

✅10 X energy to be productive at work.

✅Most importantly, he has kept these results since and has been able to take away the emphasis on just how he looks. ⁠⁠
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✅ He went on holiday, didn’t care about taking his top off, and⁠⁠ felt in complete control of his nutrition and thoughts about his image.

All by doing,

👉 2-3 weight sessions per week, 1 x cardio.

👉 A flexible nutritional plan that had him eating out a minimum of twice per week.

👉Having the habits in place to stay on track with multiple job changes and mental periods at work.

And now lives within this new body where he knows how to maintain it and can step things up with ease if he wants to dial things in for an event.

A legend and an absolute inspiration 🚀

07/11/2022

𝟭𝟬 𝘁𝗵𝗶𝗻𝗴𝘀 𝗜 𝘄𝗼𝘂𝗹𝗱 𝗱𝗼 𝗿𝗶𝗴𝗵𝘁 𝗻𝗼𝘄 𝗶𝗳 𝗜 𝘄𝗮𝗻𝘁𝗲𝗱 𝘁𝗼 𝘀𝗵𝗲𝗱 𝟭𝟬+𝗹𝗯𝘀 𝗯𝗲𝗳𝗼𝗿𝗲 𝗫𝗠𝗔𝗦.
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1) Set my calories a little more aggressively than usual but not so steep that I flop.

Calorie calculator - pick “moderately active” and set my target for .5kg per week (It’s the target number, it may not happen)
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2) Double up on the protein ⁣and make sure split it evenly between my meals in the day, keeps and builds muscle and prevents cravings throughout the day.
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3) Give myself a deadline and get after it, will make it easier to say no at social events and when people are trying to force carb bombs on you at work.

4) Drink 3 litres water minimum daily. 1 on wake and carry a 2L with me to finish before day end. ⁣
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5) Force myself to get 10-15k steps daily, before work, during work and after. Not only will this help steps but your mental state will be far clearer for work.
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6) Weight train 3-4 x per week and track everything I was doing. There are times and places for not logging and just enjoying but if you want to see progress, get logging. Over Xmas, you can chill on being so diligent and any cardio is a bonus if your schedule allows.

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7) Save 500 calories extra from my week for the week's social event for ease of flexibility, look up the menu prior and plan in before the drinks I would have. Shorter term targets mean a little extra focus, no it’s not obsessive, a little hard in the moment will improve your physique and confidence 20 times more than the in the moment YOLO.

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😎 Have a carb meal in the evening, so I can sit down, enjoy and relax in the evening.
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9) Invest in a coach for accountability, support and zero time thinking about what to do and why things aren’t working and more time working hard and with purpose.
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10) Take pictures as you go, as much as we love a target, it may not happen due to multiple factors and at the end of the day, who gives a s*** what the scales say if you look and feel better?
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Tap save and use these tips if we are looking to get in shape before Christmas⁣. 👌💙

07/11/2022

"𝙃𝙚'𝙨 𝙘𝙝𝙖𝙣𝙜𝙚𝙙 𝙢𝙮 𝙡𝙞𝙛𝙚 𝙖𝙡𝙡 𝙫𝙞𝙖 𝙝𝙞𝙨 𝙤𝙣𝙡𝙞𝙣𝙚 𝙘𝙤𝙖𝙘𝙝𝙞𝙣𝙜 (𝙄 𝙙𝙞𝙙𝙣'𝙩 𝙩𝙝𝙞𝙣𝙠 𝙝𝙚 𝙬𝙖𝙨 𝙥𝙤𝙨𝙨𝙞𝙗𝙡𝙚 𝙧𝙚𝙢𝙤𝙩𝙚𝙡𝙮!)".⁠
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Meet my man, Francis,⁠
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⁠⁠When he joined the team, ⁠⁠he was at a point where he just didn’t feel like himself anymore.⁠⁠
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Trying to balance his fitness, 50 hour working weeks and being a Dad was a lot to juggle.⁠
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When we first spoke, he even said he was someone who never thought they needed a coach, ⁠
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He had been going to the gym for a while and thought he knew what he was doing.⁠
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But after all these years of trying to lose body fat, he was actually gaining weight …⁠⁠
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He didn’t really know what online coaching involved, so we had a call,⁠
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Fast forward a few months and the results speak for themselves.
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✅ 8 kilos off.⁣⁠⁠⁠
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⁠✅ 5 ultra hard sessions that left him broken and needing 3 coffees by 12 to get through work⁠⁠ to ⁠3 strength sessions a week and seeing strength go through the roof.⁠
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⁠✅ Deadlifting way more than me ….⁠⁠ ⁠160kg ⁠

✅ Able to wear his old slim fit tees plus a wardrobe full of new ones ..⁠.⁠
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⁠⁠But a big thing I love about this,⁠⁠
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His social life is barely compromised and can go out for a few drinks with the guys and spend a whole Sunday eating out with his daughter.⁠⁠⁠
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Inspiring work my man.🙏

07/11/2022

Once Harvey knew why he kept being “on it” for a few months to then falling off the wagon with his fitness…⁠
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…losing 10 kilos of weight and KEEPING IT OFF became super easy…⁠
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Because once you’re aware of the:⁠
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✅ A flexible approach to your diet that manages time out with friends and family.⁠
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✅A structured plan tailored to you.
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✅The accountability to stay on track.⁠
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You can apply the steps needed to avoid any obstacles thrown your way.⁠
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It’s the reason why in my coaching programme we focus on a combination of building a lifelong lifestyle that has you living with high personal standards, flexibility and enjoyable, exciting training plans.⁠
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Because I do not care about getting you in shape for one before and after. ⁠
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I want you in shape for life, so that comes down to improving your daily health, with food quality, sleep, and recovery whilst having the ability and autonomy to go out and enjoy life and at the same time making your workouts a fun positive purpose to your week you look forward too.⁠
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And when we unlocked these systems into Harvey's life…⁠
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…the results have been so so sooooo good! ⁠
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So good that he said "I feel like I've got my body back" and had the confidence to go and approach his current girlfriend 😀
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And you know what the crazy thing is?⁠
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We didn’t ONCE say no to going out socialising!⁠
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And now Harvey will never go back to feeling stuck with losing and regaining the same weight and thinking it’s just how his body is. ⁠
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So my friend….⁠
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If you’re currently feeling lost, confused, and stuck with how you can shed the lbs and get in shape for life. ⁠
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DM me ‘INFO’ and let's have a simple chat about how you can simplify the whole process and allow you to get in shape this year and go into Christmas feeling confident as hell, buzzing to get back to it in Jan. ⁠😊

07/11/2022

Solo half marathon ticked off baby! 🏃

I wanted to do an event and still do, but logistically it's an issue with my up-and-coming travel.

So why not give this a shot solo.

Not going to lie, wasn’t the best week's prep, been ill, and my sleep was poor which defiantly impacted the last 7k or so.

And recently my attachment to the goal was fading,

Woke up early and thought it was now or never lol.

Just over a half at around 1:50.

Not bad for a part timer ey.

Especially considering I haven’t ran farther than 17k.😂

Had to dig deep the last 5, not just to finish, I could have eased up, but wanted to really give it my all.

If I can find an event that aligns in Spain then I may jump in still as I now have a bug to beat that time.

But the goal for me was never really an event, a specific time or anything.

It was about exploring something new, getting out of my comfort zone and having a personal focus on myself whilst being back in the UK.

Whilst being able to keep my weight lifting intact and finishing a half at a decent time.

And most importantly be consistent at doing it rather than a one hit wonder who runs turns up, dies for a few weeks and never runs again.

The journey has been mad.

I haven’t run in about 6 years and have been running over 10k plus constantly for the past 6 weeks now 😳

I started at 2 runs around 20-30 mins on week 1 and now that feels like a warm-up.

One thing I will say, is I’ve seen so many people who run much faster and those doing the full on marathon and at times it can not feel like what I am doing is much of an achievement,

But for me it is, so don’t fall into the comparison trap people, wherever you are on your own fitness journey.

It’s been a great challenge for myself and enjoyed it.

But now I am so buzzing to get back into prioritising my strength again and putting on a little muscle for the first time in over 2 years.

With the bonus of still keeping my running in and trying to improve my 5 & 10k times.

Have a good weekend! 💙🙏

07/11/2022

8kgs down, deadlifting 180kg and on the road to running a marathon🙏

Craig came to me 6 months ago with his back against the wall.

Frustrated that he had let his fitness slip.

Annoyed that he had gained all the weight he once lost

Completely lost with how he can get back into the routine he once had.

Thing is, he had a background of being on it and off it following extreme bodybuilding approaches.

Periods of intense dieting, smashing the gym 5-6 days per week which worked when he was younger with fewer responsibilities.

But as a father of 3 (now 4) ☺️ and work demands through the roof, it just didn’t work anymore.

What Craig needed was to just take action and build a new routine he could sustain at this point in his life.

Instead of doing a one-off diet to look good for a single occasion, and build a body, he loved the look of year-round and a sustainable routine that he enjoys.

So that’s exactly what we gave him and the process looked like this:

👉 We got him training 3 times per week,
sustainable when work is busy, travel came up and is working hard never feeling like he is missing.

👉A flexible diet, we levelled up his healthy eating habits but allowed him the flexibility with family meals and that time out with his friends.

👉Gave him new, challenging workouts so he fell back in love with his fitness!

👉The ability to adapt his routine when things picked up he had baby number 4 during this time so we needed to manage his expectations to reduce any overwhelm, but the amazing thing here is he prioritizes his fitness still as he loved his new routine!

👉And finally, the accountability to stick to the hard things he needs to do as well as the support when he needs it to go easy on himself and reassure him that he was doing the right thing.

Now 8 kilos down, still as strong as he has ever been and in training for a marathon, he is now in his 30’s a father of 4, looking his best, the fittest he has ever been and just a more confident, happier person.

It has been a privilege so far my man!

You can have the exact process we put Craig through. Simply DM me “INFO ” and let’s have a casual chat about everything together. 😊

07/11/2022

Another week down in 🇪🇸

1st a solid week in my flat and it felt good to be settled into a working, fitness and just life routine.

Apart from the night my table collapsed and thought someone was breaking in...

Cut back on a few vinos and got my head down.

4 weight sessions in that imaginary bag and 2 runs, I'm enjoying the mix right now and my daily energy and recovery are in a strong place.

The fact I can now push my weights whilst keeping in some miles is completely new to me and not something I would have imagined 6 months ago!

Within the team

👉 A massive welcome to Angus, Bradley and Hari who joined the team this week!

👉 Adam is 6 weeks post fat loss and is maintaining close to his lowest weight for the first time.

👉 Sonny is seeing his abs at 74 kilos. In comparison to the last time he did this it was sub 68! Just goes to show what solid programming can do.

We have also had many legends staying the course through busy times at work, illness and holidays and as a ‘win,’ it may not sound so sexy but will be monumental for their long-term goals.

Nothing crazy in my personal life, just getting a bit more sun on my break and cheaper, better coffee daily which I guess is a game changer 🤪

For me, the main thing I love about being out here is those simple things and my personal routine.

Saw black Adam last night... Not sure what my thoughts are? Let me know yours?

Hope you had a good week! 💙🙌

07/11/2022

My 2021 photoshoot.

I’m not going to be one of those saying I was “out of shape” ⁠⁠

But was the worst felt in a very long time.⁠⁠
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❌Uncomfortable with my top off.⁠⁠
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❌Felt lethargic. ⁠⁠
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❌Piss poor training.⁠⁠

I committed to a shoot, completely out of my comfort zone!⁠⁠
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✅Stripped 7kg of body fat.
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✅New levels of energy doing something I always wanted to but had convinced myself out of.
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✅Rediscovered my spark for training again.⁠⁠
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✅Felt so much more confident at social events and in my work.
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A little breakdown in basic numbers.

Completely specific to me and my circumstances.

✅16 weeks total

👉 Upper body x 2 Lower body x 2
👉 2-3 Meals out per week.
👉 0 Cardio.
👉 10-15k steps per day.

1️⃣Phase 1 - 8 weeks moderate deficit (Easily sustained, minimal compromise on life).

Calories:
2200 Mon-Fri
2400/500 Sat-Sun ( 2-3 drinks max)

2️⃣Phase 2 - 10 day diet break.

Calories:
2400 x 6
2800x 1 for social.

3️⃣Phase 3 - 4 weeks aggressive deficit (Positive “restriction”, more challenge and saying no).

Steps 15k

Calories
2000 x 6
2500 x 1 (1-2 drinks max until last week)

The last 2 days before we hit 2800 calories to ‘fill out’ for the shoot.

4️⃣Phase 4 - Post shoot, 6 weeks reverse diet.

👉Added 100 calories per day each week until the weight was stable.

👉Steps 10k

👉New plan to keep motivation high.

(Upper body x 2)
(Lower body x 2)
Cardio - 2-3 circuits at end of workouts.

Arguably the most important part of the diet. As in the past, I would regain a lot of weight,

But my habits were the same as the diet but with the initial phase but with more flexibility in food.

Then began the year of maintaining which I have never done in the past!

Exploring strength, muscle building and cardio phases.

An insight into how I got ready for this shoot and reversed out.

As I said completely applicable to me but the strategy of,

The deficit, diet break, aggressive diet, maintain could be super useful for you.

Let me Know any q’s?

Nick - Lockwood - Transformations

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