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Nathan Renwick

Vital Statistics Current
Height 6ft 5in (1m 95.6cm)
Weight 15st 9lb (99.3kg)
Body Fat 10%
Biceps 18"
Chest 45"
Shoulders 53"

24-year-old Nathan Renwick began taking the workout game seriously just three years ago, and his results have been incredible…

Having always been into fitness, 6'5” Nathan was known by many as, "the tall, lanky one," a stereotype he was determined to shake. So he researched just how to bulk up and put on lean muscle mass the healthy way.

He cleaned up his diet, trained hard and within just three years, he'd piled on four stone of lean, strong and defined muscle – and he's determined to keep adding more until he reaches his goal weight of seventeen stone!

Nathan Renwick

At fifteen stone nine pounds, his sights are firmly set on potentially fitness modelling and competing on the Bodybuilding stage - a dream he tested earlier this year when he entered Physique Of The Week.

His competition was tough, in fact one guy was a professional so when Nathan found out he was in the top 10, he was thrilled. Then, when the final results were released, he was shocked and surprised to be announced the overall winner!

This win has given Nathan even more determination and drive to reach his fitness goals.

Since embarking on his transformation journey, Nathan's life has changed dramatically. Gone are the days of working in a call centre and instead he's a fitness instructor resolute in helping others on their transformation paths.

He's also a real family man and spends all of his free time with his two kids - when he's not working, or working out!

Monday: Chest & Core


  • Dumbbell Bench Press (48kg) 3x6
  • Seated Cable Fly's 12 reps (12.5kg), 10 reps (15kg), 8 reps (17.5kg), 6 reps (20kg) then 30 reps (12.5kg)
  • Cable raised Crossovers. (Same as above)
  • Incline Dumbbell Fly's 32kg 3x6
  • Incline Bench Press 12 reps (60kg) 10 reps (80kg 8 reps (100kg) 6 reps (120kg)


  • Core routine differs each week but usually consisting of 6-8 stations in a circuit format with no more than 20 seconds rest between each station and aiming for 6-10 rounds

Tuesday: Arms


  • EZ Bar Preacher curls (55.5kg) 3x6
  • Dumbbell Bicep Curls (32kg) 3x6
  • Cross body bicep curls (28kg) 3x6
  • Incline bench bicep curls (20kg) 3x6
  • Plate hammer curls (10kg) 3 sets to burnout


  • EZ bar skull crushers (30kg) 3x8
  • Rope Overhead Cable Extensions (30kg) 3x8
  • Close Grip Bench Press (50kg) 4x10
  • Reverse Grip Triceps Pull-down (27.5kg) 3x10
  • Cable single arm pull downs (7.5kg) 3x12
  • Cable Kickbacks (6.5kg) 3x12
  • Dips (bodyweight) 5x5

Wednesday: Rest Day

  • Rest Day

Thursday: Shoulders


  • Dumbbell Shoulder Press (38-40kg) 3x6
  • Arnold Press (26kg) 3x6
  • Barbell Upright Row (60kg) 3x6
  • Dumbbell Side Lat Raises (18kg) 3x6
  • Barbell Shoulder Press (60kg) 3x6
  • Rope Face pulls (40kg) 3x10

Friday: Compound


  • Squats (120kg) 5x5
  • Deadlifts (150kg) 7x2
  • Bent over row (70kg) 5x5
  • Clean and Press (60kg) 5x5
  • Bench Press (80kg) 5x5

Saturday: Core


  • Core again consisting of stations and rounds

Sunday: Legs


  • Squats (60kg) 12 (80kg) 10 (100kg) 8 (120kg) 6 (140kg) 6 (160) 6
  • Legs press (160kg) 12 (170kg) 10 (180kg) 8 (190kg) 6 (140kg) 30
  • Calf raises – same as above
  • Leg Extensions (85kg) 12 (90kg) 10 (95kg) 8 (97.5kg) 6 (60kg) 30
  • Leg Curl (55kg) 12 (60kg) 10 (65kg) 8 (70kg) 6 (50kg) 30
  • Swiss Ball Hip Bridge with Hamstring Curl 3x10 holding for 30 seconds on last set

Meal Plan

Typical Weekly Intake

Interview with Natahan Renwick

Ok so let's start with the basics, where are you from, what age are you and what is it you do aside from working out!

I'm 24 and from Billingham, North East of England. I'm a Fitness instructor and I pretty much spend all my day in the gym! I've also two kids who keep me busy when I'm not working.

Tell us about your fitness journey…

I started training about three years ago. I'm 6'5" (1.95m) and I've always been very slim and I was kind of sick of being labelled the lanky stereotype.

I played rugby since I was 11 but I found I wasn't strong enough to compete against the bigger guys when I got older. So I decided to train hard to put on lean mass and get stronger. I've put on about four stone since I started training properly.

When I started training properly, I watched people around me training other people and seeing the results and rewards that not only the client got but the happiness it brought the instructor too.

I knew I'd enjoy being a fitness instructor and around the time I was working in a call centre. Luckily, the staff at the gym where I worked out also saw me training hard and my results and so I went through a fitness course with them – the rest is history!

Why did you enter Physique Of The Week?

Nathan Physique of the Week

Fitness modelling is something I'd maybe like to do. I said at the start of the year I wanted to compete in something and I wanted to have an idea of what chance I'd have up against other people. So I though "sod it" and just went for it!

I entered and didn't really think too much about it but then I found out I was in the final 10 and thought I'd better get some votes…

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

I probably refreshed the page a few times on the site just to make sure. I was surprised – really surprised because one of the lads I was in competition with was already a professional!

You've been training for a long time, but how long
was it before you were happy with your body

Nathan Renwick

I only became kind of satisfied relatively recently. It's really not long ago at all, maybe only a few months…

But even now I'm not fully satisfied.

When I started, I weighed twelve stone and I wanted to get to fifteen and now I'm at fifteen and a half! Now I want to get to seventeen stone. I think because of my height I could carry that weight and I'd be happy at maintaining that weight.

How do you structure your training plan? Are you all about the weights or do you make time for cardio too?

I don't do cardio anymore really. With being in the role I am anyway taking classes and teaching, that's where I get my CV fitness but I do a lot of functional training like weights.

What's your most favourite muscle group to work out and why?

My arms – they're probably my strongest muscle group so I find I improve quicker and the weight improves faster so it shows you're constantly improving.

The results are also very visual and you see the results in the pump.

What training advice would you give to those just starting out on the fitness path?

First of all, just set your goals where you want to be what you're aiming for. Learn everything you possibly can and educate yourself.

Do a lot of reading then sit down and make your own plan set a time scale and set a realistic goal, then once you've reached that goal, maybe you could reassess and set a new one.

First of all, just set your goals where you want to be what you're aiming for

How about your meals? Are you regimented or do you like to have a cheat meal every once in a while?

My meals are pretty consistent. I have a pretty clean diet throughout the week but I do like to cheat at the weekends…

What nutritional advice would you give to someone who's maybe never considered shaking up their diet and eating clean?

If they've never considered it, my advice is to consider it!

Without a good diet it'll take you longer to reach your goal. It's important to get a healthy balance in your diet. Everyone is different too. I found things that work for me doesn't work for others and likewise.

At the end of the day, you know your body better than anyone else and education is the key to success.

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


Yeah – just protein and creatine.

Who has been your biggest workout inspiration?

Um, I don't really have one to get me into training I just wanted to transform my body! I trained to get to where I wanted to be although the one I admired growing up was Dwayne "The Rock" Johnson – he's a mountain of a man!

Have you ever considered, or have you entered, other fitness competitions?

Definitely, although I'm not too clued up on where I need to be looking to be honest.

Everything around me is all bodybuilding, but there's BodyPower Expo but it's a big competition so I think I need to get some smaller competitions in first.

My goal is to start fitness modelling though, on magazines, websites and things.

What do you believe to be the key to fitness success?

Dedication probably. You need a balance of fitness and diet but you need to be prepared, and willing, to put in the hours and just stick to it. Persevere with it.

It doesn't happen overnight it takes a lot of time and effort. I didn't really notice a change until 2 years down the line to be honest.

You need a balance of fitness and diet but you need to be prepared, and willing, to put in the hours and just stick to it.

What are your current fitness goals?

Well, like I said I'd like to get to about seventeen stone and try another competition. Make a break somewhere and get some pictures done and get on some websites.

How does your training impact your personal life?

It's had a massive impact on it. At the very beginning, before I started to take everything really seriously, I was out every weekend without fail, but when I started to take it seriously, I stopped all that. Any spare time I have is with my family.

What was the biggest lesson you learnt during your training?

Patience! Because I was quite young and naïve, I used to look at myself and think that nothing was changing, but results take time and patience is essential. If your diet is right and you're training your hardest the results will come!

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.