Stats Before After Height 180 cm 180 cm Weight 93.5 kg 85 kg Chest 105 cm 105 cm Waist 111 cm 99 cm Calves 41 cm 39 cm Arms 34 cm 35cm Thighs 57cm 54cm

At 38, I found myself particularly introspective regarding my health. Not only did I have my own self-guilt to contend with, but knowing that my lovely wife and two 9-year-old daughters were watching and willing me on inspired me to finally get motivated and make some positive lifestyle changes.

For years, my diet and way of living had been decidedly sub-par. Breakfast was coffee. Morning ‘smoko’ was when I went to town, when all bets were off: pies, sausage rolls, cream-filled turnovers; all manner of gluggy, non-nutritional garbage that you could bet I was wolfing down, washed down with the ubiquitous choc-milk or Coke.

With yet further unhealthy intake spread throughout the course of the day — along with an exercise routine comprising, well, somewhere between nothing and very little at all — it’s no small wonder that both middle-age and lethargy took their inevitable toll on my health.

Come the end of the day, I had neither the energy nor the inclination to set a positive example for my children. The evening’s sustenance would more often than not involve takeaway and, at a minimum, a six-pack of beer.

Being a regular reader of Iron Man magazine, I’d often read the BodyBlitz Challenge entries, and think, “I could do that too!” But this year, the calling must have been a little more insistent because before I knew it I was enrolled and about to make a start.
First thing to go, most obviously, was the diet. No more pies and no more beers — except for the odd, previously taboo ‘low-cal’ variety once a week, on Friday ‘cheat night’.

Instead, I researched and calculated the ideal eating program for the goals I had set myself. Not a weight loss program per se, simply a cutting out of the ‘junk’ that had been a part of my life for more than half of it, and an embracing of a newer, healthier way of eating.

I found a program online geared towards not only losing possible inches off the waistline, but actually doing so while also maintaining, and even gaining, muscle volume. Protein shakes became my new best friends around workouts and first thing in the morning, pre-cardio. The change in my buying habits was also extreme. Previously unheard of options began to appear in my daily diet: wholemeal breads and rice (not white!); skinless chicken breasts and fibrous vegetables replacing sausages and chips. Protein was the new foundation of each day, which now included six meals.

While a strictly weight loss-oriented program may be the answer for many, the almost inevitable loss of muscle tone and size always seemed counterproductive to me. I wanted that elusive goal of so many: not just to lose inches from the waist, but at the same time ‘bulking up’ my lean muscle mass; an achievable feat with the right combination of weight training and nutrition.

Some things were harder than others, and the simplest of changes could sometimes seem such big steps. In the first week, I thought I’d cut out my morning coffee. After a week of angst I realised the coffee was not in itself the problem. If I allowed myself that one small luxury, minus the sugar I’d always needed with it, it really was not so big a deal and I could start my day feeling normal.

With weight workouts, cardio sessions in the mornings and regular meals designed to give me the optimum balance of protein for muscle growth and carbs for fuel, I transformed myself. The overriding mantra I found to work was simple: do something every day!

Following this routine over the 12 weeks gave me exactly what I had hoped for: a drop in body fat and an increase in muscular strength and size. Most impressive and unexpected was the increase in energy levels, self confidence and sense of achievement. The flow-on effect into my relationships and ability to spend quality, active time with my family have been the icing on the cake!

I had my obstacles along the way. A family holiday abroad and even a brief head-cold threatened my dietary discipline briefly. But I found with a bit of planning, looking out for alternative ways to get in that elusive daily exercise paid dividends.

With thanks to my family, and the Sportzblitz team.