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Lloyd Stevens

Vital Statistics Current
Height 5ft 7in (1.70m)
Weight 11st 11lb (75kg)
Body Fat 8-10%

Up until 5 years ago, Lloyd Stevens was living a corporate life. He was always into fitness as a youngster and adamantly maintained that he would never “get out of shape”, but one day he saw a picture of himself and realised his corporate lifestyle had finally caught up.

It was at that very moment looking at this picture he decided to completely overhaul his life and get fit.

After completing some online research, he stumbled upon and Kris Gethin's 12 Week Video Trainer but decided to go one step further and contacted Kris for some advice and, as a result of this contact, he got more than he ever imagined…

Lloyd Stevens - Before & After

He managed to grab a 12-week online training programme in direct contact with the famous fitness guru himself!

Under Kris' guidance, Lloyd dedicated himself completely to transforming his physique in the 12 weeks – training hard and eating right – and the results were outstanding.

In fact, they were so fantastic that Lloyd decided to transform his life as a whole and left his well-paid job as a Marine Engineer to embark on a Personal Training career.

He was soon in high demand and even travelled to India to transform a major Bollywood star (Ranveer Singh) for a movie role that would become an Indian Box Office smash!

Upon his return he was given the opportunity to work for Ultimate Performance in London as a personal trainer and, recently, he entered the world famous Physique Of The Week competition and walked away with the title.

All that in five years – pretty impressive, right?!

Here's his transformation story…

Lloyd Stevens

Training Plan

Day 1: Back, Rear Delts and Upper abs

AM - Following breakfast: 35 minutes walking stairs, elliptical or incline treadmill

  • A1 - Chin Ups, 4 sets to failure
  • B1 - Reverse Grip Cable Pull Downs, 4 x12
  • B2 - Lat Pulldown, 4 x 10
  • C1 - Reverse Grip Cable Rows, 4 x 15
  • C2 - Shrugs, 4 x 20
  • D1 - Prone DB Flyes, 4 x 10
  • D2 - Rear Cable Raises, 4 x 20
  • E1 - Weighted Incline Sit-ups, 5 sets to failure
  • E2 - Abdominal crunches on Swiss ball, 5 sets to failure
  • E3 - Oblique Crunches,5 sets to failure

Completed as a circuit, 100 twists at the end of each circuit

PM: - 35 minutes walking stairs, elliptical or incline treadmill

Day 2: Chest and Triceps

AM - Following breakfast: 35 minutes walking stairs, elliptical or incline treadmill

  • A1 - Flat Press, 5 x 5
  • B1 - Incline Press, 5 x 5
  • C2 - Decline Press, 5 x 8
  • C3 - Cable flyes, 5 x 12
  • D1 - Lying Tricep EZ Bar Ext, 3 x 8
  • D2 - Standing Overhead Rope Extension, 3 x 12
  • D3 - Standing Underhand Straight Bar Cable Extensions, 3 x 16

PM - 35 minutes walking stairs, elliptical or incline treadmill

Day 3: Cardio Only

AM – following breakfast

  • 40 minutes walking stairs

PM – before last meal

  • 40 minutes walking stairs, elliptical or incline treadmill

Day 4: Legs & Lower Abs

AM - Following breakfast: 35 minutes walking stairs, elliptical or incline treadmill

  • A1 - Squat, DTP (50/40/30/20/10/10/20/30/40/50)
  • A2 - Lying Hamstring Curls, DTP (50/40/30/20/10/10/20/30/40/50)
  • B1 - Standing Calf Press, 4 x 30
  • C1 - Hanging Leg Raises, 4 x failure
  • C2 - Bicycle Crunches, 4 x failure
  • C3 - Kneeling Cable Crunches, 4 x failure

Completed as a circuit,100 twists at the end of each circuit.

PM - 35 minutes walking stairs, elliptical or incline treadmill

Day 5: Shoulders & Biceps

AM - Following breakfast: 35 minutes walking stairs, elliptical or incline treadmill

  • A1 - Lateral Raises, DTP (50/40/30/20/10/5/5/10/20/30/40/50)
  • B1 - DB Shoulder Press, 3 x 12
  • B2 - Seated Bent Over Flyes, 3 x 15
  • C1 - Seated DB Curls, 4 x 10
  • C2 - Seated Hammer Curls, 4 x 10
  • C3 - EZ Bar Spider Curls, 4 x 20

PM - 35 minutes walking stairs, elliptical or incline treadmill

Day 3: Cardio Only

AM – following breakfast

  • 40 minutes walking stairs, elliptical or incline treadmill

PM – before last meal

  • 40 minutes walking stairs, elliptical or incline treadmill

Meal Plan

My split when dieting would look something like this:

  • Exhaustive Workout Days (1 x week – Leg days)

    Protein – 170g

    Carbs – 300g

    Fats – 60g
  • Workout days (2-3 x week)
    Protein – 200g

    Carbs – 200g

    Fats – 70g

  • Non-workout days
    Protein – 250g

    Carbs – 80g

    Fats – 80g

  • Breakfast

    Workout days + Non workout days - Meal 1 = Meat and Nut breakfast
    Exhaustive days – Carbs included for breakfast
  • Carbs
    Workout days – Pre workout/Post workout/ Post meal/Post meal 2

    Non workout days – Carbs only from green veg. Carbs split evenly (except meal 1 – no carbs)

    Exhaustive days – Carbs split evenly throughout the day.


Interview with Lloyd Stevens

Hi Lloyd, thanks for taking the time to chat to us so let's start with the basics, what age are you, where are you from and what is your day job?

Physique of the Week

I'm 33 years old, originally from Zimbabwe, Africa, and have been living in the UK for 10 Years or so. I work as a Personal Trainer for Ultimate Performance, London.

How long have you been into fitness?

I've always been into fitness as I come from an active sports back round of swimming and rugby. However I've only taken it seriously and turned it into a career in the last 5 Years.

So why did you decide to embark on a transformation?

I always promised myself in my younger days that I would never become over weight and take care of myself. Then one day I saw a picture of myself and realised that I had let my lavish lifestyle of the corporate world catch up with me and decided to do something about it there and then.

How did you go about it?

Lloyd Stevens

I did some research online and came across where I found Kris Gethin's 12 Week Video Trainer. I decided to go the extra mile and contacted Kris personally where I was lucky enough to do a 12-week online training programme with him directly.

Which muscle group do you enjoy working out the most and why?

I would have to say legs due to the physical and mental challenge it can present.

How long did it take for you to gain your Physique Of The Week Award Winning physique?

Initially my transformation took 12 weeks, but I have been working on my physique constantly for the last 5 years or so.

Speaking of Physique Of The Week, why did you decide to enter the competition?

I liked the challenge and have heard a lot about it from friends.

Sum up in three words your reaction when you found out you'd won…

Surprised, Pleased & Proud

What impact has your transformation and overall fitness journey had on your life as a whole?

It's changed my life completely. Your confidence goes through the roof, you feel happier overall with life and in turn that has a viral effect on others around you.

Lloyd training Ranveer Singh

I completed my transformation in 12 Weeks and got outstanding results. Soon after that I decided to take a huge risk and leave my well paying job as a Marine Engineer to become a Personal Trainer. The risk paid off because since then I have been to India and Transformed a major Bollywood Star (Ranveer Singh) for a role in an Indian Box Office Hit Movie.

After that I was fortunate enough to be given the opportunity to work for Ultimate Performance in London where I have been since and still thoroughly enjoying it. If you had told me all of this would have happened 5 years ago I would had some choice words to say and not believed you!

Would you recommend others to enter the competition?

Yes absolutely, especially for aspiring fitness models or those just wanting to raise their profile!

What training advice would you give to those looking to embark on a transformation like yours?

Visualise a realistic goal in your head and believe that you can make it happen. “If the mind can conceive it, you can achieve it”

If the mind can conceive it, you can achieve it

How important was nutrition in helping you achieve your physique?

Nutrition was key, obviously. I think where most people go wrong with it is they don't use common sense or over think things. Develop a sensible plan you can stick to and be consistent and you should see results.

What three whole foods could you not live without?

Red Meat Selection
  • Red Meat
  • Sweet Potato
  • Granola

Do you use any supplements? If so, what do you use?

My supplementation is kept pretty simple actually. I use the following:

Multi V's, Probiotics, Digestive Enzymes, Magnesium and Zinc, Fish Oil, Glycine, Beta Alanine, Creatine, BCAA'S, Quality Whey Protein Powder, Pre Workout

What do you think is the biggest nutritional mistake people make when just starting out on a transformation?

Lloyd Stevens

Definitely over thinking things, people worry more about pretty minor things instead of concentrating on getting the basics right first.

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

If I'm dieting I tend to avoid cheat meals, as it becomes a mind set thing for me. If I'm not dieting I tend to have a cheat meal once a week, which could be anything from a take out pizza to a huge feed up at Nando's.

Do you have any inspirational figures you look up to? If so, how have they influenced your training and personal life?

Lloyd Stevens

There are quite a few, however, Kris Gethin is definitely up there as an inspiration to me not only because of his success in the industry but a lot of people forget he went through his own transformation. He also helped me achieve my own transformation, which has radically changed my life.

Nick Mitchell is also huge inspiration to me for what he's done with Ultimate Performance and the respect he's gained from people with his open minded way of thinking about health and fitness in general!

And finally, what is your overall fitness goal?

I aim to keep improving my physique every year and inspire others that anything is possible. Basically, I want to show them it's never too late to become who you could have been.

Is there anything else you'd like to add?

Thank you to Physique Of The Week and MuscleFood for providing me with this opportunity!

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.