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Jonathan Pratt


Vital Statistics Start End
Weight 99Kg 82Kg
Body Fat 18% 7-8%
Waist 36" 33"

Jonathan has always been active and led a healthy lifestyle for much of his life. When he was younger he played tennis, football and even kick boxed. He's had a love for the gym since his late teens but when he got into his twenty's he decided to really up the fitness ante.

Jonathan Pratt - Before & After

As a full time fire fighter, it's essential that Jonathan be in peak physical condition. So, he streamlined his diet by cutting out processed foods and choosing healthy, fresh, clean, whole foods instead and decided to dedicate 45 minutes of every morning to fasted cardio workouts.

The result? A fantastic 17kg weight loss and a massive 10% drop in body fat in just 12 weeks! His ambition now is to win a WBFF pro card and to become a recognised face in the bodybuilding industry.

Jonathan Pratt - Before & After

Example Workout Routine

45 mins fasted morning cardio 5 times a week (pre breakfast)

My training split is 4 days training, 1 day rest. I change up every workout in some way, but they are generally like this:

Jonathan Pratt

Day 1: Cardio - Pre-breakfast

  • Incline walking treadmill/ cross trainer at a steady pace - 60%

Day 1: Chest, Triceps, Abs

5-10 min warm up on cardio equipment and foam rolling

  • Rest between sets 1-2 mins

Chest

  • Incline Barbell Bench Press – 2x light warm up sets then
    4 sets x 8-12 reps
  • Flat Dumbbell Press – 4 sets x 8-12 reps
  • Decline Barbell Press 4 sets x 8-12 reps superset with cable fly
  • Incline Dumbbell Press x 8-12 reps superset with incline dumbbell fly

Triceps

  • Bar push downs, 2 x warm up sets, then 4 sets x 8-12 reps
  • Skull crushers 4 sets x 8-12 reps
  • Rope extension 3 x drop sets
  • Weighted Dips 4 sets 8-12 reps

Abs

  • Hanging Knee raise 3 sets x 12-15 reps
  • Ab machine crunch 3 sets x 12-15 reps
  • Cable crunch 3 x 12-15 reps superset with seated leg tucks
Jonathan Pratt

Day 2: Cardio - Pre-breakfast

  • Incline walking treadmill/ cross trainer at a steady pace - 60%

Day 2: Back, Biceps

5-10 mins warm up on cardio machine and foam rolling

  • 1-2 mins rest between set

Back

  • Wide Grip Chin ups 3 sets x 8-12 reps
  • T bar or Bent over Barbell row 4 sets x 8-12 reps
  • Seated cable close grip row 4 sets x 8-12 reps
  • Lat Machine pull down 4 sets x 8-12 reps
  • Dumbbell or cable pull over 3 sets x 8-12 reps

Biceps

  • Barbell Curls 2 x warm up sets then 4 x 8-12 reps
  • Hammer curls 4 x 8-12 reps
  • Dumbbell concentration curl 4 x 8-12 reps
  • Spider curls 4 x 8-12 reps or 21's x 4 sets
Jonathan Pratt

Day 3: Cardio - Pre-breakfast

  • Incline walking treadmill/ cross trainer at a steady pace - 60%

Day 3: Shoulders, Abs

5-10 mins warm up on cardio machine and foam rolling

  • 1-2 mins rest between set

Shoulders

  • Seated Dumbbell Press, 2 warm up sets then 4 x 8 -12 reps
  • Military Press 4 sets x 8 -12 reps
  • Side Lateral Raise 1 warm up set then 4 x 8-12 reps
  • Rear delt raise 4 x 8-12 reps superset with wide grip upright row 8-12 reps
  • Barbell shrugs 1 warm up set then 4 x 8-12 reps
  • Machine Shrugs superset with dumbbell shrugs 4 x 8-12 reps

Abs (oblique's)

  • Kettle Bell bends 1 warm up set then 4 x 20-25 reps
  • Side Crunch 4 x 20-25 reps
  • Twist Crunch 4 x 20-25 reps
Jonathan Pratt

Day 4: Cardio - Pre-breakfast

  • Incline walking treadmill/ cross trainer at a steady pace - 60%

Day 4: Legs

5-10 min warm up on exercise bike, light leg extensions to warm up the
knees and foam rolling (2mins rest between sets)

  • Barbell Squats 2 warm up sets then 4 x 6-12 reps increasing the
    weight and decreasing the reps with each set
  • Hack squat or Leg machine press 4 x 8-12 reps
  • Hamstring curl 4 x 8-12 reps superset with calf raise
  • Waking barbell or dumbbell lunges 4 x 12-15 reps
  • Leg Extensions 4 x 8-12 reps – drop sets
  • Leg Press calf raise 4 x 8-12 reps

Day 5: Rest Day

Day 6: Cardio - Pre-breakfast

  • Incline walking treadmill/ cross trainer at a steady pace - 60%

Day 6: Chest, Triceps, Abs

5-10 min warm up on cardio equipment and foam rolling

  • Rest between sets 1-2 mins

Chest

  • Incline Barbell Bench Press – 2x light warm up sets then 4 sets x 8-12 reps
  • Flat Dumbbell Press – 4 sets x 8-12 reps
  • Decline Barbell Press 4 sets x 8-12 reps superset with cable fly
  • Incline Dumbbell Press x 8-12 reps superset with incline dumbbell fly

Triceps

  • Bar push downs, 2 x warm up sets, then 4 sets x 8-12 reps
  • Skull crushers 4 sets x 8-12 reps
  • Rope extension 3 x drop sets
  • Weighted Dips 4 sets 8-12 reps

Abs

  • Hanging Knee raise 3 sets x 12-15 reps
  • Ab machine crunch 3 sets x 12-15 reps
  • Cable crunch 3 x 12-15 reps superset with seated leg tucks

Sunday: Rest Day

3-day carb cycling diet

Diet Day 1

Diet Day 2

Diet Day 3

Interview with Jonathan Pratt

Why did you decide to get fit?

I've always been interested in fitness. When I was younger I played tennis, football and kick boxed so I guess I've always been active. I'm a full time fire fighter, so it's important I stay in shape. I love the gym and want to live a healthy lifestyle.

How did you go about your body transformation?

The main thing I changed was my diet. I cut out processed foods and made a conscious decision to eat fresh, clean foods. I also found out about fasted cardio, which I found made a big difference to my body.

How long did your transformation take?

Roughly 8 to 12 weeks.

Do you think transforming in such a short space of time is healthy?

Jonathan Pratt

I think it can be healthy if it's done right. It all depends on the person really. I would recommend a gradual transformation over a longer period, you know, bit by bit, but it's down to preference.

What is your overall end goal?

To win a WBFF pro card and to be known and recognised in the industry. At the moment I'm a full time fire fighter and because I work shifts I have a lot of free time, so what better way to spend that than to train for my goal!

When you just started out – what aspect of your training did you struggle with the most?

Probably, training my legs. I struggled with this a lot because it's a very hard body part to train. When you think about it, your legs are effectively half your body and to train them in one session is tough. You can split all the other parts into sections but when you train your legs you're in pain for a good few days after.

What was your biggest mistake you made when starting out?

British Rump Steak

Not sorting my diet out at the start when I was 18. Because I trained I ate what I wanted, when I wanted and that's not great nutrition. Now I eat every 2½ - 3 hours which means my metabolism is always fired up whereas before I'd eat 3 big meals a day.

What do you think the most common mistake is others make when starting out?

The biggest thing I've noticed is people try to lift too much with poor form. I always see people trying to out lift their friends and things, but because they're not ready to lift such a weight their technique suffers which can lead to injury.

If you could go back to the start, what would you do differently and why?

I would start working on my legs at 18. I effectively missed 5 years with them, and I would also train in a proper gym with decent weights. When I was younger I trained in leisure centre gyms and they tend to cut out the heavier weights so I'd definitely get into a proper gym.

What do you find most enjoyable about your training?

I enjoy working out my shoulders. I like the way they look when they're pumped up! And I also like the way I feel after the gym. You feel pumped, athletic and I get a real sense of achievement – you come out feeling positive.

What three moves do you like doing the most?

  1. Squats
  2. Shoulder Press
  3. Bicep Curl

work on your technique before trying to up the weights

What training advice would you give to those just starting out?

Train your whole body. Start with the basics and make sure you work on your technique before trying to up the weights, also focus on compound movements – these are really important.

Likewise, what nutritional advice would you give?

Chicken Breasts

Eat clean wherever possible and get your protein from a good range of meats, same with carbs. I tend to eat a lot of chicken and rice, but there are loads of healthy protein rich sources out there so your diet doesn't have to be boring.

That's the great thing about MuscleFood is it gives you the nutritional breakdown of the food before you buy so you can tell if it will suit your dietary needs for your goal.

What three foods do you rely on to stay healthy?

  1. Nuts
  2. Sweet Potatoes
  3. Chicken

Eat clean wherever possible and get your protein from a vast range of meats

What's more important – nutrition or training?

That's a tough question, but I think it would be 70-30% nutrition. I think you can look good by eating healthy alone without the training but you're less likely to look good if train hard and don't eat right.

How important is it that you have a goal for your training?

It's very important. It motivates you and makes sure you get up and train. It's really vital, I know I train much better when I have a reason for doing so.

How do you motivate yourself on those days where you can't really be bothered?

Liquid Egg Whites

I really like working out so I don't get too many of those days where I'm lacking motivation, but if I am feeling a bit lethargic, I just think about what I want to achieve. Although I'm quite strict with myself and know what I want, so I'm meticulous with my training and nutrition.

I even bought myself I bit of home equipment too, a cross trainer, which enables me to get my 45 minutes fasted cardio in the morning when it's too cold or wet to go outside for a jog.

Which is better – whole foods or supplements?

I like to try and get my nutrition from whole foods but supplements have their place too. The important thing to remember is that supplements are there to supplement nutritional intake, not replace whole foods. Also, supplements don't fill you up so you could end up snacking to curb the hunger.

supplements are there to supplement nutritional intake

What are your three gym pet hates?

  1. People trying to lift too much with bad form
  2. People not cleaning or wiping their sweat off the equipment after they've finished using it
  3. Leaving weights out! And people wasting time in the gym…

Any last words of wisdom?

Set little goals and work hard to achieve them. If you set things too high you're likely to get downhearted if you don't achieve them. Get used to the gym first, get used to the weights and then you can progress. Walk before you run!

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.,