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Mitch Gosling


Vital Statistics Current
Height 1m70cm
Weight 95kg
Bodyfat (off season): 8%
Bodyfat (competition): 3%

Mitch Gosling has been a personal trainer and transformation specialist for 18 years. But he hasn’t always had bulging biceps and rippling abs!

Having been bullied for being overweight during his early twenties, Mitch decided to take control and transform not only his physique but his life.

Taking part in his first bodybuilding competition at the age of 26, Mitch walked away with the title and found a passion for being on stage.

14 years on, and with over 40 competitions under his belt, Mitch has won 90% of the competitions he’s entered, with the ighlights being the UKBFF British finals intermediate class and the British title.

Not only an avid bodybuilding fan and body transformation genius, Mitch is also a loving father and role model to his daughter.

So how does he manage it all? What does it really take to achieve a physique like his? We spoke to Mitch to find out…

Mitch Gosling

Meal Plan

Every day is the same apart from 2 treat meals a week.



Training Plan

Monday Tuesday Wednesday
shoulders/ hamstrings/ abs back/ biceps/ calves off - cardio
Thursday Friday Saturday
quads/ glutes chest/ triceps back/ biceps/ abs
Sunday
off – cardio

Mitch Gosling


When you started training how long was it before you noticed a change in your physique?

I noticed a change after just 6 months when looking in the mirror. Friends and family started to make comments about how healthy I looked and that I was gaining muscles like Popeye!

What advice would you give to those wanting to achieve their dream body?

Have it as a hobby, stay true to the ones you love and keep healthy.

Mitch Gosling Chest

What area of your body do you enjoy working out the most and why?

I honestly love every muscle group. I've always said:

"If I enjoy and focus on a favourite muscle group I would cause imbalances”

So whole body is my favourite.

What about cardio are you a fan?

I enjoy cardio which I incorporate in to my daily lifestyle I like to cycle to work or walk the dog. When preparing for shows I like to watch a movie if I’m on the treadmill, stair master or bike.

Do you listen to music at the gym? What’s your favourite workout track/artist/album?

I love dance music, but some days like leg day I will listen to ACDC to get me focused.

Clean Eating

What motivates you when you don’t want to train or when you want to eat rubbish?

The photos of when I was almost 19 stone with health issues! I looked unhappy and it makes me sad, so this motivates me never to go back.

Also I like to watch my motivation and training videos on YouTube (not in a big headed way).

Do you have a favourite motivational quote?

Yes my favourite is;

train like you mean it

Or when I say goodbye to friends I say;

mind how you grow

Some say health & fitness is all in the mind how true have you found this to be?

The mind it definitely the key to health and fitness, this is why we get of our arses off the sofa! The mind speaks to us telling us life is what you make it and obesity is a prison sentence not a life.

Mitch in The Gym

What are your biggest achievements?

It has to be winning the UKBFF intermediate under 80kg & buying my beautiful house.

Who is your all time hero?

This is someone I talk about in my pumping iron documentary – it’s the one and only Mr Tom Platz.

If you could give one bit of advice to those just beginning to train what would it be?

No egotistic lifting. Think about the future to stay injury free and always enjoy your training.

How important is a healthy, balanced diet?

A healthy mind and soul is the key to happiness within yourself, a balanced diet is as important as the fuel you put your high performance car "only the best".

Mitch Gosling before and after

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

I try to keep as natural as possible, as an emergency I will use whey protein if I miss a meal or after legs day.

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

Chicken, eggs and steak. I can live on these no problems as I never get bored of them. I always use various ways of cooking & seasonings to add variety.

What’s more important hitting the gym or eating right?

Eating right definitely comes first! If your fuel is not the best, your performance is poor resulting in a half hearted training session.

Are there any foods you would never put into your body?

Oysters! I can’t stand the thought of eating them.

Do you have cheat meals? What would you have?

Yes I have 2/3 treats a week in this order:

  • Steak, eggs & chips
  • Five Guys
  • Eggs Benedict

Do you drink alcohol?

I enjoy red wine a few nights a week as being a father on some days it’s well deserved.

Mitch Gosling quads

What’s your favourite Muscle Food product?

That's a hard one, loving the chicken sausages!

What is your next goal?

To win the over 40s British title. I’m hoping to compete and qualify early this year for the UKBFF British finals in 2016.

Is there anything else you’d like to add?

It's a pleasure to be a part of Team Muscle Food, also a big thank you for all the support I have from friends, family and fans.