Roebuck Personal Training

Fat gut to leaner cut my journey

  5 years ago I became obsessed with getting bigger and stronger to an unhealthy degree. I was achieving my desired results but there became a cut off point where weight gain was fat only, I didn’t realise this and kept on going. The thing about fat gain is it creeps up on you slowly it’s not until someone makes a negative remark or your pants split (I had both) you realise things have got out of control. Here is how I became fat and how I got back into shape and maintained.

  • Weight 72kg
  • Body fat 15%
  • Eating 2000 calories  per day
  • Ratio of 40% carbs 30% protein and 30% fat.

Workouts were 1 body part per workout 5 days a week legs,chest,back,arms and shoulders. Focus was on straight sets 3-4 exercises per workout, low rep range with 2 mins rest eg.
Leg day
Squats 4×6
Leg press 4×8
Lunges 3×8

I was weighing myself every day and if my average hadn’t improved per week I added in 200 calories per day keeping the macro ratio roughly the same. I got up to 80kg adding in clean foods then after that the only way to stomach more calories was to force feed myself high density processed foods such as flap jacks, cheese and weight gainer shakes (awful idea). My strength was through the roof unfortunately so was my body fat.

  • Weight 90kg
  • Body fat 20%
  •  3500 calories

I remember my pants splitting open walking to work and I had to replace bed boards as they broke in half one night as I got in bed. After looking at my protruding gut in the mirror and a few cruel remarks, I knew I had ballsed up my confidence was at an all time low, time to change.
At this stage of my career I was a newly qualified pt I didn’t have much experience with fat loss, so I sought the help of an experienced trainer (cheers Alex). We worked on a conditioning program for the first 4 weeks. I remember being so out of shape in the first session after 20 mins I had to dash to the toilet to be sick.

  • Jump squats 3×1 min ,1 min rest.Walking lunge 3×12, 1.30 rest.
  • Speed skate 3×12, 1.30 rest.
  • Plyo press up,pull up 3x superset 30 secs each,1 min rest.

To reset the damage of my bad diet I adopted a low carb diet.

  • Ratio of 20% carbs 45% protein and 35% fat.
  •  2000 calories (no carbs on rest days)*.
  • Training 4-5 times per week

After 3 months of conditioning sessions  and eating this way.

  • Body fat 10%
  • Weight 68kg
  • Only a slight drop in strength and muscle.

I worked on putting lean mass back on and slowly but surely put on 7kgs which I now maintain.

  • Weight 75kg
  • Body fat 12%
  • 2300 calories
  • Ratio of 30% carbs 40% protein and 30% fat (allowing 1 high carb meal per week)*
  • Switching training between conditioning and hypertrophy.
  • Training 4-5 times per week

   Do not make the mistakes I did save yourself time and find a programme and nutrition plan that works steadily and is maintainable. I hope you find this article useful it was hard to write and put in the public domain, but it’s important to see that no matter what mistakes you make and how unfit you become there is always a way to come back better than ever before. Any questions on this then leave a comment 
*calorie consumption varies per person based on weight, muscle to fat ratio, gender and activity level.

About the Author David Roebuck

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