Rhodri Whittaker has revealed how you can follow suit
Rhodri Whittaker from Castle Street’s Absolute Body Solutions(Image: ABS)
A Liverpool personal trainer has revealed how he “completely transformed” his physique. Over the space of 14 weeks, Rhodri Whittaker, claims he used a series of “relatively simple yet effective” steps to achieve his goal.
The expert, who works at Absolute Body Solutions on Castle Street, decided to embark on a personal journey to experience the process firsthand. He hoped that doing so it would enhance his training methods and better support his clients.
Rhodri’s training was supervised by his colleague, Connor O’Brien, a Speke-based trainer. Together, they devised a comprehensive fitness plan, including a tailored nutrition strategy designed to complement the training regime.
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The fitness fanatic told the ECHO: “As a personal trainer, it’s vital to be coached by your peers from time to time. It pushes you physically, allowing you to learn valuable insights that you can then apply to your client sessions. I work with clients day in and day out, constantly challenging them to give their best. It’s only right that I apply the same level of expectation to myself, so I decided to commit to one of our transformation programmes here at ABS.”
Rhodri explained that achieving his impressive results required a straightforward approach. The first focus was on optimising his nutrition. This was done by ensuring his weekly food intake was rich in protein and calculating his calorie intake to ensure he maintained a deficit. Rhodri then went on to share the crucial tips he thanked for his success.
He said: “People often focus too much on daily calorie counts and panic when they exceed their limit. The key is to consider your weekly total. Multiply your daily calorie target by seven to determine your weekly allowance. If you overindulge one day, simply adjust by eating a little less the next day to balance it out.
Rhodri Whittaker before and after his 14 week transformation(Image: ABS Gym)
“Tracking my calories and food intake was essential, but equally important was setting a clear end date. This helped me stay focused, allowing me to align my food, training, and lifestyle around this goal.”
“I also had to eliminate anything that could derail my progress. While I enjoy the occasional drink, I knew alcohol wouldn’t support my goals—especially when it meant I’d miss out on the fruit and nutrition I needed while nursing a hangover. So, I made the decision to cut it out completely to stay on track.”
Rhodri said the recovery process was equally important to him. Over the 14-week period, he trained three to four times a week, focusing on weight-based training, without compromising his progress.
As January is a key time for fitness enthusiasts, Rhodri offered advice to anyone considering a serious fitness programme: plan ahead and take it one step at a time.
Rhodri Whittaker’s programme focused on weight-based training (Image: ABS Gym)
He said, “For my transformation, I didn’t rush anything. I set a clear 14-week timeframe, which allowed me to make adjustments as I went along. I was able to reduce my calorie intake gradually, which made the process sustainable rather than overwhelming.
“Hitting a wall with fitness is completely normal. It’s about recognising the moment, evaluating what’s working, and making the necessary adjustments. Stick with it, because with the right small changes, you can always get back on track.”
“The focus I gained in my life as a whole as a result of the dieting and training phase was amazing and really helped me progress in my life as a whole. My body had never felt better, I really noticed the weight loss and improved fitness.”