Pictures show the amazing transformation of a West Bridgford IT worker whose progress has been compared to a ‘Rocky film’.
Yosuf Key, 35, who has been an ‘avid gym goer for some time’, has focused on his diet and increased the intensity of his exercise regime during lockdown.
“Lockdown is when I really started to get into shape and something clicked,” he said.
“I really got the diet right and put all of my willpower into the transformation.”
From March 2019 to around the start of lockdown, he’d already dropped from 16-and-a-half-stone to 13-and-a-half-stone.
At the start of lockdown he took a 33-inch waist and wore large or extra-large shirts.
Following his impressive progress in the proceeding months, Mr Key now weighs 11-and-a-half stone – and takes a 30-31-inch waist and medium T-shrt.
“The big figure is the body fat percentage has dropped quite a bit, that’s the big one really,” said Mr Key, a senior information security expert.
“I do feel a lot better, I feel like I have accomplished something. It goes to show if you get your head down then anything is achievable.”
Explaining the reasons for change, he said: “I did not really think I was massively out of shape until I looked at the mirror one day, I thought ‘you know what I will do something’.
“I have always gone to the gym quite frequently, I go to the Rushcliffe Arena. I would go five to six times a week when I was big.
“I was lifting heavier weights and doing more stuff that was going to put on mass.
“Ultimately it got to the point… where the clothes I liked were not fitting.
“My partner actually found John (nutritionist John Clarke) online, I contacted him and it all kicked off from there really.”
Mr Key explained he used to eat what he wanted and said that, during lockdown, his diet and exercise programme had changed.
Explaining the work he’s been doing in recent months, he said: “There is more training, so I am doing more cardio stuff – and more high intensity cardio stuff, there’s a bespoke weights programme John has written for me.
“And I would do that six times a week. So you are looking at another about two hours / two-and-a-half hours worth of cardio a day.”
Mr Key’s diet during lockdown has involved taking in less calories and carbohydrates but with “quite a high” protein intake.
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During lockdown, he’s been exercising at home – from where he has a set of dumbbells, exercise bench and bike in his kitchen.
He is now hoping to put on some lean muscle – and praised the support of his partner, project manager Kornelia Bilekova, 35, and the help of Mr Clarke.
Speaking of the progress of his client, Mr Clarke, 41, of Carlton, said: “Me and Yosuf have worked with each other for a while, his progress was average to be fair.
“The weekends would kill him, he’s got a sweet tooth so he never quite got where he needed to be.
“But then lockdown came and I started an online service, rather than face to face.
“Something just clicked, I was never expecting it – something just clicked with him. He said ‘I’m going to do it this time’ – and he did.
“It was very intense what we did.”
He added: “It’s quite strange really because before he could go to any gym he wanted and he had all this fancy equipment.
“It was almost something like out of a Rocky film, I’ve been to his house and he’d just got literally a pair of dumbbells and a bench – and he’s got his bike. He was limited with equipment and yet he seemed to do better.”