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Ben Horwood PT, Llandyssul (2026)

24/06/2026

HOLIDAY DIET COMPLETE 🚀🌴

14-week holiday diet complete for Mikey! 👏

87kg ➡️ 72.3kg in 14 weeks!

And looking at the bigger picture.. the pictures above..

100.5kg ➡️ 72.3kg since starting 16 months ago..

That's a massive 28.2kg lost since we first started working together, and without a doubt Mikey is in the best shape of his life!

Going on holiday feeling proud of his physique and all the hard work he's put in to get there.

What makes this transformation even more impressive is that this guy doesn't miss a beat. He has two kids, works some of the worst shift patterns known to man with days and nights rotating every few weeks, yet never makes excuses. He just gets on with the job and puts the work in.

The biggest transformation here isn't even physical.. it's mental.

When Mikey first started, he wasn't in the best place mentally. Fast forward to today and he's a completely different person. More confident, happier, healthier and far more resilient. That's not down to luck, it's down to him making a commitment to himself and sticking to it.

I'm incredibly proud of how far he's come and all the positive changes I've seen firsthand over the last 16 months.

This transformation is proof that hard work, consistency and determination can take you a very long way when you fully commit to the process.

A very well-deserved holiday now for Mikey! 🌴☀️

Once he's back, we'll take a small break from dieting, reassess the goals and decide what's next.

Like I always say...

Don't put your goals off until next week, next month or next year. Start taking those first steps today.

Your future self will thank you for it. 👊

22/06/2026

Stop putting limiting beliefs on yourself.

The picture on the left and the picture on the right are exactly 3 years to the week apart..

If you'd told me 3 years ago that I'd go on to place 5th in my first bodybuilding show, then 1st and 2nd in my second show, and even step in front of a camera for a photoshoot... I'd have laughed. I genuinely wouldn't have believed I was capable of it.

The funny thing is, I didn't start training because I wanted trophies or stage placings.

I started because I knew training made me a better person. It gave me structure, routine and massively improved my mental health. That's all I was chasing.

Then I fell back in love with the process.

About a year later I reached out to Josh Law - Online Physique Coach 📈 with the idea of competing one day. Looking back, I was nowhere near ready physically, but for the first time I started believing that maybe I could achieve more than I'd ever given myself credit for.

The last 8 months have been crazy.

I left full-time employment when YGampfa opened and took a huge gamble going self-employed as a personal trainer... with just 3-4 clients signing up initially. 😂

Fast forward 7 months and I'm almost fully booked.

I stepped on stage for the first time, placed 5th, then came back and placed 1st and 2nd 2 weeks later. I ticked off a photoshoot that younger me would've never even considered.

None of that happened because I suddenly became more talented.

It happened because I stopped putting limits on what I thought was possible and kept showing up every single day.

So if you've got a goal that's been sitting in the back of your mind...

Stop waiting until you're more confident. Stop waiting until Monday. Stop waiting for the "perfect" time.

Start now.

Figure it out as you go.

Because the person you become by chasing that goal might achieve things that the version of you today can't even imagine.

You might just surprise yourself. 💪

21/06/2026

Well deserved birthday night away ♥️

Highly recommend Jen and Scott || Holy Pools Farm || Holy Pools Glamping which is located very locally at Llanpumpsaint! 🙏

18/06/2026

Weekly check in 2.5 weeks post show! Post push 💪

Show day weight: 156.9lbs / 71.1 kgs
Morning weight today: 165.8lbs / 75.2 kgs

4.1kgs up post show!

No changes to food this week:

Training day: 4380
Non training: 3760

Steps: 10k

New split is: Push, Posterior, Rest, Push, Pull, Legs, Rest

Training has been good bar yesterday's session! Fallen back into the caffeine hole and feeling absolutely awful with zero energy again and lots of crashes with energy! Caffeine has been pulled all together again and feeling much better just 2 days without. Slept like a baby last night.

Sleep is back to 9-9.15pm sleep time and feeling better for it.

Recovery is much better today too!

The main focus now?

To build back up the intensity of my training as it is lacking a bit post show! Trying my best to bring back the aggression into my sessions and really make the most of this gaining phase now and to build as much muscle as we possibly can over the next year. Basically find my 🥜 again and start sending every session again 😅

Had a week to get used to the new movements in the training plan so from here we get to work now.

If it wasn't for the caffeine I'd say this reverse has been pretty easy and straight forward.. so it should be sweet now 🙏

Take away from this.. listen to your body if something is making you feel awful and causing you loads of crashes in the day and major ups and downs in energy.

15/06/2026

🚀 TURBO HOLIDAY DIET COMPLETE 🚀

118.5kg➡️95.9kg 22.6kg LOST

Even more impressive...

114kg➡️95.9kg in just 11 weeks! 18.1kg down for his holiday!

I am so f*cking proud of this guy right here.

After the start to the year Josh had, things could have gone one of two ways. He could have stayed stuck where he was, or he could have used it as fuel to change his life. Thankfully, he chose the second option.

Since coming back 11 weeks ago, Josh's mindset has been absolutely elite. The physical transformation is incredible, but the biggest change has been mentally.

I knew getting Josh back into the gym would be the catalyst he needed. I've always known he's capable of achieving anything he puts his mind to, and from week one he proved exactly that. He's turned up, put the work in and given 100% every single week.

The original goal was to get below 100kg before holiday, which was already a huge target.

Josh had other ideas...

Not only did he hit it, he absolutely smashed straight through it and finished at 95.9kg.

No magic pills. No injections. No shortcuts.

Just consistency, hard work, discipline and sticking to the plan.

Losing this amount of weight in such a short period isn't easy. It takes sacrifice, commitment and a willingness to keep showing up when motivation isn't there.

But for me, the best part of this transformation isn't the weight loss.

It's seeing how much happier Josh is now.

Seeing his confidence return. Seeing his drive come back. Seeing him become the person I always knew he could be.

That's the part of coaching I love most.

A well-earned holiday now for Josh and his family. 🌴☀️

Once he's back it's straight back on plan for a few weeks before another holiday.

We're nowhere near finished yet.

Josh has some massive goals ahead, and after seeing what he's done over the last 11 weeks, I've got absolutely no doubt he'll achieve every single one of them.

This is just the beginning. 👊

If you're stuck in a rut right now, get yourself into a gym.

That first session, that first workout, that first positive step could be the thing that completely changes your life.

If you're feeling stuck and need some guidance, drop me a message!

14/06/2026

Couldn't ask for a better person to do life with ♥️

Feeling blessed 🥇

11/06/2026

Now everything has settled and we're back into normal life again..

I'd like to make a massive thank you to everyone involved in my prep and supporting along the way!

& for both putting on amazing shows! Both shows were absolutely class.

Emma McEnery for all the support since the beginning, can't thank you enough. ♥️

Josh Law - Online Physique Coach 📈 for landing me perfectly 3 times! The Wizard 🪄

Matthew Chapman for all the help with posing!! Wouldn't have got the placings I did without.. or nailed the routine as well as I did without you! Great guy! 💪

Daniel Whitton Rhiain Brookes Chelsey Poulton | Fibro & Epilepsy Fitness Shaun Morgans for all coming to support me in my first show and for travelling to Birmingham ♥️

𝗝𝗼𝘀𝗵𝘂𝗮 𝗙𝗮𝗿𝗺𝗲𝗿 | 𝟭-𝟭 𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹 𝗧𝗿𝗮𝗶𝗻𝗲𝗿 & 𝗢𝗻𝗹𝗶𝗻𝗲 𝗖𝗼𝗮𝗰𝗵 For all the help and support since starting PTing in the Gampfa and throughout prep! 🙏

nicola gilbert for the amazing service at UKDFBA show and the care her team puts into all athletes!

Iron Eagle Posing Trunks for supplying both my trunks for both shows! 🙏
co For the photography from ukdfba show!

𝖇𝖊𝖓𝖏𝖆𝖒𝖎𝖓 𝖒𝖔𝖗𝖑𝖊𝖞-𝖋𝖆𝖗𝖒𝖊𝖗 morleys For the winning trim.. ✂️ 😏

And to everyone else who showed support, left kind messages and comments on posts or generally just helped in any way possible! The support was absolutely amazing.

Now we grow and come back bigger and better in 2028.. 🚀

10/06/2026

Weekly check in 10 days post show! Post posterior 💪

Show day weight: 156.9lbs / 71.1 kgs
Morning weight today: 164.5lbs / 74.6 kgs

3.5kgs up 10 days post show!

Calories have been sat at 4500 the past like 7 days (which has been nice) 2 off plan meals which have been planned into the calories.

Calories from today:

Training day: 4380
Non training: 3760

Steps: 10k

First full rotation of the new training plan done.

New split is: Push, Posterior, Rest, Push, Pull, Legs, Rest

Back to 5 days a week now. Baseline numbers set, now we start progressing.

Sleep has improved massively now. Sleeping a solid 6.30-7 hours a night. Still sleeping lightly but we're sleeping 😂

Still feel pretty low energy through the day but that'll probably take a few weeks / months to fully recover from prep.

Very happy with how the post show and prep went tbh! Actually wasn't half as bad as I expected it to be. Listen to your coach and stick to the plans and it's all good.

Motivation is at an all time high though, ready to start making improvements and have the best off-season / growing phase yet in an amazing gym for the first time ever.

Very excited for the next 12 months ahead.

09/06/2026

This moment right here I'll never forget..

I'm in absolute disbelief that I'm either about to get 1st place for the first time ever.. OR I'm about to be in 6th place 😂

I actually could not believe that I was in this position at the time! The 2 boys in 2nd and 3rd looked amazing. So I was so shocked that I was in this position.

To hear my number be called out for first place was like no other feeling I've had before..

36 weeks of dieting.. to have all that hard work and sacrifice pay off was an unreal feeling.

After placing 5th 2 weeks before, my only goal after seeing 15 people in my class was to place in first call outs and be happy with whatever position I got.

So this win meant the world to me!

The perfect way to end prep.

Then going on to place 2nd in Lightweights was also class. The guy who won was very experienced and heavily muscled, so being able to make him work for 1st place was a great experience.

The fire has well and truly been lit now. I'll be putting everything into the next 2 years to make as much progress as possible to come back bigger and better in the back end of 2028..

Just the start for us.. Joshua Law

Ben Horwood PT

24/06/2026

22/06/2026

21/06/2026

18/06/2026

15/06/2026

14/06/2026

11/06/2026

10/06/2026

09/06/2026

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