Weight loss can be achieved by putting your diet into a calorie deficit which means you are burning more calories than you are consuming. Courtney Frazer-Bates. 29, piled on the pounds as a student when he was eating pizza and microbe meals daily. However after swapping his takeaways for lean chicken and steak with the help of musclefood.com he has managed to see an incredible weight loss.

Courtney started swapping pizza and burgers for lean chicken and steaks and nights out for the gym.

This meant he saw the pounds fall off fast and saw muscle to grow.

The personal trainer from Eastbourne, who’s opening his own gym later this year, placed third in his first bodybuilding competition.

Courtney said: “I was a typical student – my diet was a mix of beer and takeaways and I loved pizza.

“One of my housemates was a pizza delivery driver so we had a constant supply in a huge fridge we kept in the lounge.

“I did eat pizza for almost every meal and if the fridge was empty, it would be microwave burgers. My weight ballooned.

“At my heaviest I tipped the scales at around 18 stone, despite training and playing basketball three or four times a week.”

The personal trainer explains how his nasty knee injury during his second year at university was when he knew he needed to do something about this weight.

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He continued: “That summer I crash dieted. I dropped my calorie intake from 4,000 a day to 1,500 and walked everywhere. I’d be eating a small bowl of cornflakes for breakfast, a sandwich for lunch and a small dinner.

“At the end of the summer I looked ill. I’m over six-foot-tall so weighting in at 13 ½ stone was tiny for me.

“It was then a mate introduced me to the gym and started to teach me about nutrition. I never realised just how much eating the right or wrong foods could impact on your body.

“I swapped my 1,500 calories for 3,500 and began to tone and build muscle. My physique changed completely, and I felt so much better in myself. My weight crept back up but it was all muscle, no fat.”

By replacing carbs with protein, you can reduce the hunger hormone and boost several satiety hormones.

This leads to a reduction in hunger which is the main reason why adding protein to your diet can help you lose weight.

Courtney began training to take part in his first bodybuilding competition after he completed his PT qualifications.

He explained: “Training for the competition was intense. Over 16 weeks I cut calories, changed my diet monthly and increased my training. In month one I was eating 3,000 calories a day of chicken, salmon and oats. By month four I had cut it down to just 1,500.

“Training was very full on going from 11 hours a week at the beginning to over 21 hours in the final month.

“My diet was small meals frequently and lots of lean meat, eggs and veg. My weight went from over 19 stone to just 16 without losing any muscle.

“The musclefood chicken, turkey, mince and steak got me through training for the competition. I was eating three very protein rich chicken breasts a day.

“As soon as it was over, I headed straight for a musclefood burger – it was one of the best things I’ve ever eaten!

“I’m now working with some of my clients who are planning to compete and have already signed myself up for three competitions in 2021.”

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