A father-of-two determined to change his ‘dad bod’ shed more than half his body fat in 15 weeks thanks to gruelling work outs and a ban on booze.
Tom Whitehead, who is in his late 30s, works for a fitness company in London, but says he was shocked by his ‘jowly’ appearance in photographs of himself with his youngest daughter as a newborn.
Since becoming a father, a lack of sleep, a poor diet, and ‘too much booze’ had left Tom swollen, but he’s now gone from 17st 4lbs to 14st – and dropped his body fat percentage from 24.5 to just 9 – after vowing to achieve a body he was proud of.
Tom Whitehead knew that he needed to change his lifestyle after gaining a few extra pounds. (Right after) He spent 15 weeks training with Ultimate Performance Fitness to achieve his ripped body
‘My capitulation point came whilst looking back at photographs of me holding my youngest new born daughter,’ said Tom.
‘The photos had been taken two months prior and despite being a little jowly then, I was struck by how swollen and tired my face had become since.
‘I jumped on the scales and was slightly taken aback by the figure I saw. In three years I had gone from possessing a body I was proud of, to a full on, bona fide dad bod,’ said Tom, adding that he was ‘angry and disappointed’.
‘Who would have thought that poor sleep, too much booze and poor diet choices could have such an affect,’ he said.
He swapped red wine for sparkling water with lime, used a slow cooker to prep protein-rich meals, and embarked on an intense workout regime with Ultimate Performance Fitness, the company he works for.
Over the 15 weeks, Tom woke up an hour earlier to train five times a week, concentrating on high intensity interval training (HIIT) sessions – fast bursts on the treadmill or rowing machine interspersed with brief periods of rest.
Tom trained five times a week doing minimal cardio, instead focusing on HIIT (high intensity interval training) and adopting a macronutrient tracking approach
Tom’s strength training was broken down into upper and lower body – both twice a week along with one day of cardio
Tom adopted a macronutrient tracking approach, which is where specific targets are set for calories, protein, fat and carbohydrates.
Unlike some fitness regimes Tom did not follow a strict meal plan, but focused on high protein meals to help support his body’s recovery from his intense training.
The dad-of-two gave up alcohol to get the best results from his 15 week transformation
FROM DAD BOD…
Weight: 17.4 stone
Body Fat (assessed via ultrasound): 25.4 per cent
Fat Free Mass: 13 stone
Fat Mass: 4.4 stone
Waist: 98 cm
… TO GRECIAN GOD
Weight: 14 stone
Body Fat (assessed via ultrasound): 9 per cent
Fat Free Mass: 12.9 stone
Fat Mass: 1.3 stone
Waist: 78.5 cm
Tom did gradually reduce his calorie intake throughout the process, to increase the rate of fat loss, and he also took the basic supplements of fish oil, magnesium, vitamin D3, zinc to aid muscle growth and improve recovery times.
‘I will be forever grateful to my wife Rachel, for being so supportive through the whole process – I cannot emphasise the importance of such support,’ said Tom.
Tom used a slow cooker to prep meals and got up an hour earlier to train. His body fat went from 25.4 per cent to just 9 per cent and he lost nearly four stone
Tom works as head of sales for UP Fitness in London City, which also has studios in Mayfair, Manchester, Singapore, Hong Kong and Marbella.
‘Maintaining a good physique is far easier than getting it – put in the hard work, give up some of the pleasures in life and focus on your goal, whatever that may be,’ said Tom.
‘Probably the hardest part for me was trying to ensure a work, family life, training balance.
‘No doubt there are times when I could have been a better husband and father during this period but I hope that not lugging around 20kg of excess water and fat will mean I will be around longer to maximise this part of my life.’