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Matt Warner


Matt Warner

Matt Warner, a recent Physique Of The Week winner, has always been an avid fitness fan. He began training for sport at a very young age. Cricket, Football and Karate were his passions so keeping fit for performance and endurance were extremely important to him.

Around 10 years ago, at the age of 18 when he left professional football, Matt began taking weight training seriously and embarked on a fitness transformation to go from lean and skinny to lean and muscle bound.

As his physique began to grow and develop, Matt's passion for weight lifting intensified and he used this passion as motivation to keep pushing forward. Within 12 to 18 months, he noticed a big change in his physique and was thrilled with the results.

Throughout his fitness journey, Matt has had the pleasure of training with some of the best in the business and continues to draw inspiration from the likes of Kris Gethin and the Physique Elite guys as well as Nick Mitchell, Phil Learney and Olly Foster – all of whom he has the pleasure of working with at Ultimate Performance Mayfair.

Having retired from football just 12 months ago, Matt openly admits he is now in limbo with regards to a personal long term fitness goal. His main aim is to keep developing his physique all the while maintaining his athleticism just in case he his hooked by another sport in the future!

In the meantime, though, he's busy training others through their own personal transformations…

Training Plan

Monday: Chest & Triceps

  • A1 - Flat Barbell press with chains 4, 5
  • B1 - Incline DB press 8-10, 4
  • B2 - Flat DB fly 10-12, 4
  • C1 - Atlantis Press 8-10, 3
  • C2 - Standing Cable fly 10-12, 3
  • D1 - Texas tricep press decline 15, 3
  • D2 - Cable tricep extension 20 - 25, 3

Tuesday: Back & Biceps

  • A1 - Dead lift, 4
  • B1 - Wide grip pull downs, 8 -10
  • B2 - Reverse hyper, 10 -12
  • C1 - Watson Row, 8 -10
  • C2 - DB pullover, 10 -12
  • D1 - Standing Barbell curl, 15
  • D2 - Seated DB curl, 20 - 25

Thursday: Legs

  • A1 - Squat, 4
  • B1 - Incline hyper, 8 -10
  • B2 - Leg curl, 10 -12
  • C1 - Leg press low narrow, 8 -10
  • C2 - Leg extension, 10 -12
  • D1 - Lunges, 1 length

Friday: Shoulders and Abs.

  • A1 - Seated Shoulder press, 4, 5
  • B1 - Seated Lateral raise, 8 -10, 4
  • B2 - Lean forward lateral raise, 10 -12, 4
  • C1 - Upright row cable, 8 -10, 3
  • C2 - Standing Cable fly, 10 -12, 3
  • D1 - Garhammer raise, 15, 3
  • D2 - Leg raises, 20 - 25, 3

Nutrition Plan

Currently Carb cycling with the following cycle:

  • Monday Low
  • Tuesday Low
  • Wednesday Medium
  • Thursday Low
  • Friday Low
  • Saturday High
  • Sunday Low

My macros are split between 6 meals each day spread between 2-3 hours apart depending on schedule.

Interview with Matt Warner

Matt Warner - Before and After

When did you start training?

I started training for sport at a very young age. Cricket, Football and Karate were my main passions growing up so keeping fit for performance has been a part of my life for a very long time. I started serious weight training around 10 years ago after leaving professional football.

What motivated you to pursue a transformation?


Being lean but skinny was always an issue, especially when it came to competing with larger athletes. I wanted to see where I could take my physique through consistent, hard work and a few changes. As my physique started to grow and develop so did the motivation to keep pushing forward. This is something that still motivates me today.


How long did it take for you to notice a change in your physique?

I guess after 12-18months was when I really noticed my physique changing. Remaining consistent is the key. Especially when muscle building is concerned. It does not happen overnight but it is worth the hard work and dedication.

What changes did you make to your training and diet to achieve your Physique Of The Week Award Winning physique?

Matt Warner - Physique Of The Week

Over the last couple of years I have learned to embrace more carbohydrates in my daily nutrition. This paid off when it came to diet down for my shoot with Simon Howard in November. Dieting with a lot of Carbohydrates is far easier than without for sure.

In terms of training I switched to more metabolic work in the form of metabolic circuits and barbell complexes as well as sprints in order to get the best physique possible.

Did you ever feel like giving up? If so, how did you overcome this?

We all have times where you want to give up. For me this is no different. When progress slows you have to adapt, implement and assess to keep moving forward. For me if it isn’t working then change something. This is the key to progress and maintaining motivation.

When progress slows you have to adapt

So where did you hear about Physique Of The Week?

Physique of The Week has a huge following within the fitness community. Through social media you can always keep an eye on the new competitors so I thought, why not me?

Why did you decide to enter?

As a testament to my transformation. If others could appreciate how I have changed my physique, it may give some the motivation to change theirs.

What was it like when you found out you'd won?

It's always a privilege to know that others have appreciated the hard work and dedication you put in to developing the best physique, so to hear that I had won was fantastic.

What training advice would you give to those considering going through a transformation like yours?

Plan, track, assess, change, repeat!

Matt Warner

The devil is in the detail in any transformation. Log your training, nutrition and sleep. They are the keys to building a fantastic physique. The more detail you have the less guesswork you need when you need to make small changes along the way.

Also stay patient, set short term and long term goals, get out there and do it. It is not complicated. It just takes time and a little sacrifice.

Likewise, what nutrition advice would you give?

Again, as with the training, you need to plan and track your nutrition if you want to get really lean. Experiment with different systems like carb cycling, low carb, high fat etc. What works for me will almost certainly NOT work for you. So track and find what works then tweak the finer points to achieve what you want.

Which three whole foods could you not live without and why?

I love my nut butter, cashew butter especially. Avocados and Sweet potato are also favorites. I love Mexican food so anything with Mexican spices is great. Exotic meats are also a favorite of mine. Springbok and Kangaroo are great.

Exotic Meats

What role does supplements play in your daily gym routine?

Supplements can play an important role in aiding your work in the gym and the kitchen. I do not use too many supplements on a day-to-day basis but will add in and take away depending on my training and physique goals. I currently take BCAA's, Glutamine, Creatine, Vitamin C and extra L-Leucine alongside my whey protein.

Which muscle group to enjoy working out the most and why?

This is a hard question. I just enjoy training in general. I enjoy dead lifting and training back for sure. It is a strong body part for me. I think when your body is changing you just cannot wait to hit the gym again regardless of body part.

when your body is changing you just cannot wait to hit the gym

Who has been your biggest workout inspiration and how have they influenced you personal life and workout goals?

I have been lucky enough to work and train with some of the best in the business at various stages of my career. Kris Gethin and the Physique Elite guys whom I am proud to be a part of. Also, the likes of Nick Mitchell, Phil Learney and Olly Foster, who I now have the privilege of working alongside at Ultimate Performance Mayfair.

What is your overall end goal to your training?

At the moment I am in a bit of limbo in terms of setting a long term goal. Having retired from football 12 months ago I have not decided which direction I want to head in. I am looking to develop my physique further while keeping the athletic aspects just in case I decide to return or try my hand at another sport in the future.

Matt Warner

Do you have any cheat days or meals? If so, what's your most fave way to cheat?


Yes I am lucky enough and lean enough to get benefit out of a cheat meal. My vices change in terms of cheat food. I love Tacos and the occasional Pizza. Pop Tarts and chocolate digestives are not too far away. If I am dieting then I stick to something like Dark Chocolate Brazil nuts or just a clean re-feed.

Finally, what do you do to chill out when you're not working out or working?


I like to catch up on TV series during down time. Currently catching up on Game of Thrones, which is fantastic. I like to get out in the great outdoors and generally experience as much as possible with the people closest to me. They are an important part of my regime and keep me motivated with their support.

Muscle Food Final Thoughts

Every transformation story featured on Muscle Food outlines that a good diet and a good workout plan are essential to achieving the results you desire. All transformation stories, exercise routines and diet plans are provided by the customer and have not been checked by a nutritionist or doctor. Results may vary for different individuals.