Men who lost weight during lockdown share their diet and workout plans 1 year ago

Men who lost weight during lockdown share their diet and workout plans

"I would constantly chop and change my training and nutrition, so nothing ever had enough time to really work."

Living under lockdown has made it a lot harder to keep fit. But these three men exceeded all expectations, getting into the shape of their lives despite gyms being closed.


They've also shared their workout and diet plans - should you wish to follow suit.

Ben Lloyd, 30


From County Durham, Ben lost six kilograms in just six weeks - but the real highlight of his transformation was the disappearance of stomach trouble that had plagued him for years.

Ben says he became a bit of a programme hopper, admitting he would "constantly chop and change my training and nutrition so nothing ever had enough time to really work".

David Clark, 39


David is a vegan, which made consuming adequate protein a tricky task - but one he managed to nail. He used an upcoming landmark birthday as his inspiration to lose seven kilograms of fat in 12 weeks.

David says: "I was fast approaching 40 with an expanding waistline and clothes that were once loose now far less comfortable."

Nick Morrison, 40


Essex native Nick vowed to ditch the dad bod he feared would come with the arrival of his newborn child. Alas, he lost five and a half kilograms in just eight weeks - while simultaneously gaining muscle mass.

"I'd always been fit but the arrival of a new baby meant I gave up exercise," he says.

All three men were followers of the New Body Plan, a fitness transformation system put together by industry experts Jon Lipsey and Joe Warner. Lipsey is a former consultant for 'The Body Coach' Joe Wicks, while Warner, a successful author, makes regular appearances as a fitness expert on the BBC and TalkSport.

The below is a sample daily diet plan that all three men put into action over lockdown.

Daily Totals
Calories: 1830, Protein: 116g, Carbs: 135g, Fat: 96g


Breakfast: Scrambled Eggs and Avocado on Toast
Calories: 427, Protein: 17.6g, Carbs: 23.3g, Fat: 30.9g
2 eggs, 1/2 avocado, 5 cherry tomatoes, 1 slice wholewheat bread

Lunch: Chicken Caesar Salad
Calories: 502, Protein: 43.6g, Carbs: 6.8g, Fat: 32.9g
100g chicken breast, 2 anchovies, 1 boiled egg, lettuce, 1tsp dijon mustard, 1tbsp light mayonnaise, 50g greek yogurt, 5g grated Parmesan cheese, lemon juice, rapeseed oil

Photo: iStock

Afternoon snack: Apple slices with Peanut Butter
Calories: 166, Protein: 4.4g, Carbs: 22.2g, Fat: 8.3g
I medium apple sliced, dipped in 2tbsp peanut butter

Dinner: Lamb Kebabs
Calories: 587, Protein: 39.2, Carbs: 56.5g, Fat: 23.8g
150g diced lamb, 125g mushrooms, 125g green pepper, 125g courgette, small onion, 1 clove garlic, 50g brown rice, 15ml mint sauce, rapeseed oil, lemon juice, dried rosemary and thyme, salt and pepper

Dessert: Greek Yogurt and Frozen Banana Slices
Calories: 149, Protein: 11.1g, Carbs: 26.6g, Fat: 0.7g
100g low-fat Greek yogurt, 1 small banana

With no access to a gym, these men had to make use of what little equipment they had lying around the house. A pair of dumbbells or kettlebells certainly provide bang-for-your-buck.

Photo: iStock

This is a full-body dumbbell workout all three men completed as part of their New Body Plan training regime. It only takes 20 minutes. Do the following six exercises in order:

  • 1: Dumbbell goblet squat
  • 2: Dumbbell shoulder press
  • 3: Dumbbell lunge
  • 4: Dumbbell bent-over row
  • 5: Dumbbell biceps curl
  • 6: Dumbbell overhead triceps extension

Perform 10 reps of each, rest for five seconds, then move onto the next exercise. That's one circuit. Rest for two minutes, then repeat the circuit. Complete three to five circuits in total.