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Simon Ducker


Vital Statistics Before Current
Age 25 -
Weight 24st 14st
Waist 50in 32in
Body Fat 37% 10.5%

School bullies are awful, but I bet they’re not laughing at Simon Ducker now, who has gone through a complete transformation into bodybuilding brilliance!

After weighing in at 24 stone at the age of 18, he decided it was time for a chance of appearance and lifestyle – turning down the daily takeaways and smashing it at the gym. In just 10 months, he lost an incredible 12 stone and took his body fat down to as low as an incredible 6%.

Oh yes, he has kept committed throughout the years to transform himself into an absolute powerhouse! And he hasn’t stopped there…

Simon plans to carry on and go pro – entering a competition in October and opening up a gym to inspire others with his story.

With this in mind, it’s fair to say we HAD to talk to him about his incredible story, and his inspirations to keep pushing the limits!

Simon - Before & After

Training Plan

  • Mon.

    Monday: CHEST & ABS

    • Bench Pressing
    • Super sets
    • Rep range
    • High volume training
  • Tue.

    Tuesday: BACK

    • Pull ups
    • Lat pull downs
    • Dead lifting
  • Wed.

    Wednesday: LEG DAY & ABS

    • Squats
    • Leg extensions
    • Hack squats
    • Front squats
  • Thu.

    Thursday: SHOULDERS & TRAPS

    • Press
    • Smith machine
    • Front raises
    • Side lateral raises
  • Fri.

    Friday: ARMS & ABS

    • Bar bell bicep curls
    • Cables
  • Sat.

    Saturday: Cardio

    • Various
  • Sun.

    Sunday: Rest Day

    • Rest Day

Meal Plan

8 meals per day every 2-3 hours.

The Interview

Hi Simon! Thanks for taking the time to talk to us. Let’s start by hearing about the transformation of your life...

My transformation stems from the fact I was bullied at school - I weighed in at 24 stone and decided to change my appearance and lifestyle. I was eating takeaways on a daily basis and decided that I wanted to change my appearance and lose weight.

Robert Almond after

I started this process by joining a local a gym with a friend and changing my diet simultaneously. I lost 12 stone in a period of 10 months - this progress made me want to help others hence why I decided to go into personal training, and ultimately body building.

At what point in your life did you decide it was time for a change?

I decided to make the change aged 18 - when I hit 24 stone.

How did you keep yourself motivated throughout it all?

I saw quick results during my training and weight loss period! The results were what drove me on to keep making progress.

Were there any times you fell off the wagon, and how did you push yourself to get back on?

There were times when it was difficult to stay motivated, but I kept reviewing my results and that drove me on to keep progressing.

What has been the hardest challenge for you to date?

The hardest challenge to date for me has to be making the plunge in the first place. I knew there was a long road ahead, so it took a lot of soul searching and will power to get started.

Robert Almond after

And on the flip side of that, what has been your biggest achievement to date?

My biggest achievement to date from a personal perspective is being able to achieve the weight loss and current condition, but I also have a lot of achievements that I’m proud of from a client perspective - helping them to achieve their goals and keeping them motivated to do so.

Let’s dive into food! If we were to raid your fridge, what would we currently see in there?

You’d find the essentials - Eggs, Chicken, Water, Vegetables and Fruit.

What was your diet like before your transformation?

I was eating takeaways every day… Constant fast food!

Any cheeky cheat meals?

I tend to have one a week - I find it helps me stay motivated for the remainder of the week, and is also something to look forward to.

Was there any particular junk food you found it hard to give up?

McDonalds!

And now onto your favourite - the workout! Tell me about what you have to do in the gym to train to be a bodybuilder?

I have a plan drawn up that I follow and generally I target different muscle groups every day. I sometimes need to train twice a day but I look to perform drop sets, super sets and try setting and giant sets in order to burn more calories.

Every day I learn new and improved ways to get the best out of my training.

Do you have any favourite workouts?

Simon Ducker after

I like to work the chest and shoulder area - I find that I get good results and it drives me on.

And any that you hate?

Leg day!

Do you feel cardio is important to a bodybuilder?

Yes - it is important but the amount of Cardio is the key so you don’t overdo it and go catabolic. 

Did you receive any inspirational words of wisdom on your transformation journey?

Not really - I found my drive came from results.

How are you feeling about the big competition in October?

I’m confident that I’ll do well. I’ll be putting myself through the mill to achieve the best results possible.

Who are the most inspirational figures in bodybuilding?

Who to choose!? Jay Cutler, Phil Heath, Kai Greene, Lee Priest, Ronnie Coleman and Arnold Schwarzenegger - they all bring something different to the table.

What plans do you have for the future?Simon Ducker after

I’d like to open up my own gym and turn pro… I think this will help me inspire others in my professional field.

And finally, do you have any advice for people who are looking to transform and follow in your footsteps?

Make sure you 100% want it. You need to learn to say “no” to the bad foods and commit to the training.

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.

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