What A Difference A Year Makes

As I’m approaching a year on from when this journey started, I thought it was time to reflect on what’s been achieved and look forward to what’s ahead.

On 31st May, it will be exactly 1 year since I started with ATOA (Tom Routly) and only last week I got involved in a professional photoshoot with Eddie Whitehead Photography to capture my progress with some style, rather than just my weekly checkin shots.

This was so far out of my comfort zone it’s ridiculous. If you know me, you know I don’t like any photo’s, let alone shaving my body, getting a spray tan and posing (oiled up) whilst the flashes fire. I was so nervous about the whole ordeal, but again, I trusted what Tom was telling me and I’m so grateful that I did. To have these shots as proof of me achieving what I set out to do, rather than just my phone camera pictures is priceless – thank you Tom for convincing me to do it!!

Last time I posted was just before Christmas when I was 6 months in and now when I look back at those pictures, I realise just how much further I’ve come. I didn’t really notice it happening, but then all of a sudden, there are my abs, my chest looks cut and arms have shape.

So what’s happened in the last 6 months?

Really, just more of the same. The secret really is just consistency; keep grinding out those sessions, even when you’re having to do 4 x 30m stair master sessions at the end of your workouts! I kind of got used to being uncomfortable.

My calories went down to 1800 per day, with 170g coming from protein. For me this just meant keeping meals pretty repetitive as that’s what works best. In the last few weeks leading up to the photoshoot, Tom was checking in on me more frequently, intra-daily even right at the end, to make sure I’m looking and feeling right. I had re-feed days where I would have a massive influx of carbs and then bring it back down again. My cardio increased, adding in 15k a week on an ERG bike going as fast as I could, this was some mental battle!

In the week leading up to the shoot, it was like a science experiment was going on in the background whilst Tom adjusted things so carefully to make sure I was ready for the shoot. It was really fascinating. Tom has trained bodybuilders for competition, so I trusted him and just did what I was told and I think it paid off!

A couple of months ago, my steps target was increased and this is something I was struggling with as I work at a desk all day. I had bought a walking pad which really helped, but I now found myself on it up until midnight some days, which meant I was really sacrificing time spent with my family and the task was becoming a burden. The solution ended up being a simple, but extremely effective one. I bought a desk riser which sits on top of my table and puts my computer at a comfortable working height – see picture below.

This simple change saw me reaching my steps target by lunchtime, leaving my evening free for time with my family. As I write this now, I’m just finishing off today’s steps (yes, I’m still carrying on with my training).

The Evidence

So here we are, below is my final picture, the day before the photoshoot. This was first thing in the morning, prior to any workout as Tom wanted to see how things were looking before I’d eaten or had been to the gym.

I’m thrilled with the results. When I think it’s not quite been a year yet and look at how far I’ve come, I couldn’t be happier. What do you think?

A Quick Thank You

Tom – Without your guidance, there’s not a chance I would have kept going. The resounding thought in my head has always been “don’t get to 6 months/9months/1 year on and be thinking, what if I’d just kept going”. This was the thought that kept me pushing through the ugly moments when it was tough. I didn’t want to fail!

The way in which Tom is able to understand me, how my mind works, how best to motivate me, how my body processes food and exercise, is incredible. This is attention to detail, and it’s this attention to detail which enabled me to reach my goal.

If you’re on the fence about taking up a similar challenge, or just want to start feeling healthy, I would really recommend reaching out to Tom and the ATOA team to see how they can help you, because I have no doubt that if you jump on board with them and you follow what they say, you will absolutely achieve what you set out to.

Viks & Mila – Your support whilst traversing this last year has been incredible! I don’t think that I could have kept this up if you weren’t right behind me. I appreciate it more than you could imagine.

Not only looking ridiculous at the till with months worth of protein yoghurts and eating more chicken meals than you probably care for, but working around me fitting gym sessions in, putting up with me getting up for the early morning gym sessions in the early days and listening to the walking pad motor waring in the background. That in itself is probably some sort of torture! Thank you x.

Where From Here?

Dad Bod to Thor Bod…too much?

I said to Tom and various friends that having now done the photoshoot and achieved what I set out to do, it felt really anticlimactic. That’s not to say it wasn’t worth it, but what I realised is that it’s become more about the journey and the habits I’ve instilled in me rather than the goal itself. This meant my goal just felt more like a checkpoint that I pass as I continue on.

I’m actually really pleased that after the last year, this is how I feel, because I think if I took too much satisfaction from reaching my goal, I’d likely slip into bad habits again.

With that in mind, I’ve just today been given my new training plan, calorie targets and cardio routine. I was under no illusion that it was all of a sudden going to become easier, but seriously, Bulgarian Split Squats, why would Tom do this to me 🙂

Finally, (I know it’s been a long one) I’m waiting for my professional photos to come through, but when they do, I’ll do a new post so you can see me in my full Orange and Baby Oiled splendour!!

If you made it to the end, congrats and thank you!

Zach