Banker Spent 5 Hours A Week At The Gym, Cutting Two-Thirds of Body Fat To Become A Bodybuilder

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Unity Blott has written an incredible article for the Mail Online about a banker who cut his body fat by two thirds and looks like a bodybuilder. But he only spends a paltry five hours a week in the gym!

Phil Lovett is a 42-year-old banker from London who decided to try bodybuilding 4 years ago. Now he’s managed to lose almost 2 stone and cut his body fat by 11.5%. Lovett has even taken part in the British Natural Bodybuilding championships. Lovett hired a personal trainer from City Athletic Gym to help him sculpt his dream body.

Despite hiring a personal trainer, Lovett only spends five hours at the gym each week. But he did have to make sacrifices. He cut out sandwiches, cereal, dessert and “meat and potato dinners”.  Now he eats more protein, fruit, vegetables and high-fiber carbohydrates. Lovett keeps a strict record of everything he eats, but he does have an occasional treat such as mashed potato

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Phill only started training competitively at the age of 38, left in 2012, but has managed to cut his body fat by a staggering two thirds after adopting a gruelling diet and gym routine, right
Transformation: Phill swapped sugary cakes and smoothies for smaller portions of protein and larger portions of fruit, vegetables and high-fibre carbohydrates to get in shape
Transformation: Phill swapped sugary cakes and smoothies for smaller portions of protein and larger portions of fruit, vegetables and high-fibre carbohydrates to get in shape

Aiming for his first ever bodybuilding contest, he followed a strict macronutrients target every day and he changed his diet correspondingly:

“I’d typically spend three months at maintenance and between five and six months gradually adding weight before cutting for 12-15 weeks,”he said.

PHILL’S DIET BEFORE

Breakfast: Cereal/scrambled eggs on toast

Lunch: Sandwich and fruit (sometimes a cake)

Dinner: Varied – often meat, potato and vegetables, sometimes a dessert

Snacks: Cake/fruit smoothie

WHAT HE EATS NOW

Post-morning training: Protein shake and porridge with fruit/eggs, rice cakes

Lunch: Chicken, green vegetables and rice/sweet potato

Dinner: Stir fry/steak and vegetables

Snacks: Protein bar, handful of nuts, apple, spoonful of peanut butter

Phill also ditched his cereal, sandwiches and 'meat and potato dinners' - as well as his beloved desserts. Before a competition he would hit the gym around six days a week
Phill also ditched his cereal, sandwiches and ‘meat and potato dinners’ – as well as his beloved desserts. Before a competition he would hit the gym around six days a week
Muscle man: Phill last competed in July 2015.  But the banker, who would spend up to six months preparing for a competition, says he is done with competing
Muscle man: Phill last competed in July 2015.  But the banker, who would spend up to six months preparing for a competition, says he is done with competing
Leading up to his first bodybuilding contest, he had a macronutrients (protein, carbohydrates and fat) target to hit each day and he changed his diet accordingly
Leading up to his first bodybuilding contest, he had a macronutrients (protein, carbohydrates and fat) target to hit each day and he changed his diet accordingly

However, despite his transformation, Phill,who would spend up to 6 months of preparation for a competition, says he is done with competing:

“I really enjoyed the whole process of getting prepared for a show but I’m not sure I’ll compete again,” he said.

“I was really happy with my conditioning and ‘look’ in July 2015 [his last competition] and am now happy to simply enjoy my gym time and stay in good shape.”

Read More: From banker to bodybuilder! City worker, 42, cuts his body fat by two thirds after hitting the gym for FIVE HOURS a week