This is a story about a banker who cuts 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 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
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
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.”