DISCIPLINE IS THE BRIDGE BETWEEN GOALS & ACCOMPLISHMENT


Just sixteen weeks after making the decision to begin his life changing body transformation with us here at Gold Medal Lifestyle, Jeremy has now reached the end of his initial program and we are extremely excited to share with you his story and indeed results!

38

llbs total weight losT

13

% body-fat losT

6.5

waist inches losT

1

lifestyle changed

FOUNDATION PROGRAM


When Jeremy first approached me with his thoughts and feelings surrounding his lifestyle, his current shape and his aspirations to change his physique completely, I was filled with instant excitement at the prospect of being a figurehead in his development both inside and outside of the gym.

 

Here is a guy that was clearly motivated to change his life around, but with little knowledge of how to start, where to start and if truth be told, a distinct lack of confidence in his ability to take on such a task.

 

Our first step was to assess his current statistics with DEXA body scans and a nutrition and exercise diary to see where our starting point would be! Upon gathering these results, we sat down together to plot a route toward a brand new lifestyle, with the added ‘goal’ of a sixteen week initial window to ‘see how far you can go’ in that short space of time!

 

I am a firm believer in a goal and deadline driven lifestyle, not just within a training environment, but in everyday life also… I think the natural competitor exists in each and every one of us and this ‘fight or flight’ mode is often what leads us to the the best results, whatever we choose to turn our hand to.

 

 

 

 

 

Our target through weeks one to four were simply to get Jeremy comfortable with being around a gym environment, get accustomed to using the equipment, introduce his body to a brand new feeling of stress and strain and above all, correct his nutrition and supplementation to back up his hard work with the optimum nutrients!

 

A two-day – three session per week whole body foundation program which centred on big compound movements was our route of attack and it started to pay instant dividends with huge swings in both body fat loss and strength gains… WIN! 

 

With each passing day, Jeremy’s confidence grew visibly stronger and we were able to chalk off some impressive sessions to give us a great platform to head into a more tailored ‘specialised’ phase, which we were to introduce on week five…

 

 

In order to correct his insulin resistance and get his body burning stored fat quickly and efficiently, we started him out on a high fat, low carbohydrate (Ketogenicdiet) nutrition plan, with clever supplementation and constant tweaking of his calorie intake, whilst also priming his system for the hard road that lay ahead of us and the reintroduction of carbohydrates with the tough foundation training sessions.

 

 

 

 

A routine had now been well and truly established and on week five, we started to fine-tune Jeremy’s training sessions to target his weaker points and correlate his body to give him more stability and decrease the risk of future body imbalances and also decrease the risk of injuries through full body symmetry.

 

Another tweak to his nutrition saw us slowly reintegrate the use of carbohydrates in order to avoid stagnation and also to provide a much-needed boost in energy as the sessions became slightly more intense.

 

And so, on arrival at week number sixteen and the finish line, we now have some pretty amazing statistics to share with you all, statistics that both Jeremy and myself are extremely proud of and which have given him the tools to go forth in continuation of his lifestyle goals in the weeks, months and years ahead!

 

key STATISTICS

  • Decrease in overall weight of 38lbs
  • Body-Fat down from 33% to 20%
  • Decrease in total body fat of 37.5lbs
  • Waist size down from 42″ to 35.5″

Week 16 – FINAL RESULTS


A SUBHEADING

To start out, Jeremy had an overall scale weight of almost 217lbs and finished on a very respectable 179lbs… An overall loss of 38lbs which resulted in a 13% body fat decrease from a start of 33% to a cool 20%… A great base to go forward with in the coming months as he seeks to attain even greater results!

 

Our main goal all along was to preserve as much ‘lean mass’ as possible and we managed to stabilise this throughout Jeremy’s transformation around the 143lb mark with slight swings both up and down along the journey, thus showing the vital importance of a good solid resistance training program for anyone looking to lose a lot of body fat.

 

And finally, a total of 6.5″ lost around the waist means Jeremy will now sadly have to invest in a brand new wardrobe!! I guess it’s not the worst thing to have come out of this amazing transformation however…

“THE ATTENTION TO DETAIL SURROUNDING MY TRAINING & NUTRITION HAS BEEN SECOND TO NONE THROUGHOUT AND THIS JOURNEY HAS TURNED MY LIFE AROUND AND GIVEN ME THE CONFIDENCE TO BUILD A BRAND NEW LIFESTYLE… I’VE LEARNED THAT ANYTHING TRULY IS POSSIBLE!”

JEREMY CERIA

by james fox


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I would just like to say a special thanks to Jeremy for his amazing dedication and determination throughout this transformation program… I have watched him grow beyond recognition in the last four months to the point where he is a completely different person to the one that walked through the gym door on day one! 

 

I hope his journey so far has inspired many of you out there to begin your own journey and if you would like to find out more, please do not hesitate to contact ushere at Gold Medal Lifestyle! 

 

Redefine your possibilities! 

 

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key week 10-12 STATISTICS

  • Decrease in overall weight of 1.7kg from Week 9
  • Body-Fat down to 21%
  • Waist size down to 37″
  • 4 weight training sessions and 2 HIIT sessions per week

Week 10-12 – Progress report


A SUBHEADING

As we completed week 12 of Jeremy’s 16 week transformation program, his body statistic figures continue to move along at a nice comfortable rate as we head toward the final push in his body recomposition adventure with us!

 

Continual strength gains in the gym have ensured that his body-fat and waistline continue to decrease whilst his lean mass remains stable…

 

 

 

A further weight decrease over the past 3 weeks of a cool 1.7kg and a waist measurement of 37″ in from 37.5″ have seen his body-fat drop to 21%, a quite astonishing feat when we think that Jeremy came to us 12 weeks ago at 33%.

 

This is testament to his hard work in the gym, aligned with clever nutrition manipulation and constant tweaking of his conditioning program…

 

We have continued to push a carbohydrate cycling style nutrition plan in recent weeks with great effect and Jeremy has enjoyed the boost this has given his strength in the gym, with all of his key lifts improving session upon session!

 

As we now enter the final four weeks, his training regime will move to yet another level as things heat up in pursuit of the finish line!

 

 

 

Thank you for your continued support and don’t forget to subscribe to our Instagram and Facebook platforms in order to stay up to date with all the latest updates and hit subscribe below to receive our free regular newsletter.

 

James Fox

 

@goldmedallifestyle

 

  

 

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key week 9 STATISTICS

  • Decrease in fat mass of 0.8kg from last week
  • Waist measurement down a further half-inch from 38′ to 37.5″
  • A brand new nutrition phase implemented from the start of this week
  • Increased HIIT & LISS sessions to supplement further fat loss

Week 9 – Progress report


A SUBHEADING

As we began the second half of Jeremy’s transformation, the biggest change of note has been in his nutrition.

 

After 8 weeks of following a strict high fat diet regime, Jeremy has seen rapid and remarkable changes in his body composition, his level of athletic performance and also his overall health, however, fat loss and strength had begun to stall slightly in the last week or so and I felt the time was right to introduce a new method of nutrition to push his game on to the next level! 

 

 

CARBOHYDrATE Cycling


Our key aim throughout the first phase of nutrition planning was to re align and correct all of Jeremy’s previous bad eating habits, force his body into utilising its stored energy (body-fat) for fuel and optimise his insulin sensitivity whilst still maintaining and building on his lean body mass!

 

Carbohydrates can be a volatile prospect for anyone who is carrying excess body-fat, has a history of poor eating habits and whom are not very active…

 

They can however be a major weapon in body-recomposition programs, but only in a controlled environment…

 

The next few weeks of carbohydrate cycling will give us a great indication into Jeremy’s status and we will monitor his diet very closely as we implement these tweaks in search of continued fat loss and strength gain results!

 

As always, we thank you for your continued support and don’t forget to subscribe to our Instagram and Facebook platforms in order to stay up to date with all the latest updates and hit subscribe below to receive our free regular newsletter.

 

James Fox

 

@goldmedallifestyle

 

 

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key HALFWAY STATISTICS

  • Decrease in overall weight of 10.9kg
  • Body-Fat down from 33% to 22%
  • Overall lean mass increase of 2.4kg
  • Total fat mass loss of 13.3kg 
  • Waist decrease of 4″ from 42″ to 38″

HALFWAY (WEEK 8) – Progress report


A SUBHEADING

So here we land, the half-way stage of Jeremy’s ’16 week transformation program’ and quite frankly the statistics so far are remarkable!

 

I could not be happier with where we currently sit, not just in terms of his numbers, but also his mindset, his will and determination to succeed and his continual strength gains which have resulted in these amazing figures thus far!

 

 

 

Prior to starting week 1, I don’t think Jeremy could have envisaged where he would be today. For someone who had had zero prior experience in being around a gym environment and with no real recent exercise regime in his life, it would have seemed a very daunting task for sure… However, as the weeks progressed, I have tried to instil an inner confidence and belief in him, which to his credit he has carried right through to now… As a coach, I can assure you all there is no greater pleasure than in seeing someone flourish beyond recognition!

 

When we start to dissect the actual figures, we can see some real inspiring stats in the eight short weeks we have been on this program.

 

Whilst attending a pre-program DEXA scan session, Jeremy showed up at almost 99kg, which for someone standing at 5’8 tall is not a healthy weight to be at clearly. With a Ketogenic style nutrition plan, focused supplementation and unique workout plans, we have already adjusted his insulin sensitivity and cut his overall weight down to a staggering 87.7kg.

 

Now, we all know this is nice to look at on paper, but what we have been striving for in reality is body-recomposition of course, meaning FAT loss and lean mass stability, or even better… increase! To this end, we have so far been successful, with a huge 13kg fat loss and a nice steady rise of just over 2kg on lean mass! (Remember that lean mass is made up of bones, ligaments, tendons, internal organs and muscles).

 

 

We have also trimmed a cool four inches off of his waist measurement and as I mentioned a couple of weeks ago, the only downside on completion of this program is he is probably going to have to invest in a brand new closet full of clothes! I guess there are worse problems to have mind you!

 

Finally, his body-fat has gone from a very high 33% to 22% today, a third off of where we began!

 

 

Looking ahead towards the second half of this transformation gives me increased determination to give Jeremy not only the results he will leave us with, but with a platform, a knowledge and a confidence to go forth and continue on with following a new active and healthy lifestyle. 

 

If you enjoyed this article and are keen to stay up to date with Jeremy’s progress, please be sure to visit our Instagram and Facebook pages as well as subscribing to our Gold Medal newsletter!

 

Many Thanks as always for all the support…

 

James Fox

 

@goldmedallifestyle

 

  

 

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key week 7 STATISTICS

  • Decrease in overall weight of 0.5kg from last week
  • Body-Fat down from 22% to 21.5%
  • Increase on both thigh and calf measurement of 1″

Week 7 – Progress report


A SUBHEADING

With yet another positive week in the bag, we approach the half way mark of Jeremy’s 16 week body transformation and are right where we want to be in terms of body composition, rate of fat loss vs lean mass gain and above all, overall health!

 

This week we saw the introduction of more brand new exercises along with variations on tempo of movement, reps, sets and weight being used to keep his mind and body stimulated and eek out as much as we can from his efforts, the key being to always have the body in ‘guessing-game’ mode so as not to hit plateau’s too regularly.

 

 

 

The coming week (week 8) will see us making some big changes to his nutrition plan also, as his fat loss levels out and his body gets set to welcome such practises as ‘carb-cycling’ to ensure we get an increased level of performance and re-stoke both his fat-loss and lean mass gain for the second half of the transformation program!

 

Stay tuned for further transformation updates and also news on unique 1-2-1 ‘LIVE’ training sessions with myself and Jeremy throughout the second half of the program for you to watch along to as they happen!

 

 

As always, we thank you for your continued support and don’t forget to subscribe to our Instagram and Facebook platforms in order to stay up to date with all the latest updates and hit subscribe below to receive our free regular newsletter.

 

James Fox

 

@goldmedallifestyle

 

  

 

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