At Tony Larkman Personal Training, I’ve had the privilege of working with many dedicated clients, but Edward’s transformation stands out for its depth, discipline, and long-term strategy. We began training together in November 2019, but Edward’s commitment to improving his health and performance started years earlier—and it hasn’t wavered since.
Lands End to John o’Groats bike tour 2017
The Beginning: A Cyclist’s Wake-Up Call
A passionate cyclist, Edward, then aged 58, first recognised in 2017 that his weight was holding him back. Standing 1.87m tall and weighing 94kg, long-distance cycling—especially uphill—was needlessly tough. Inspired by Racing Weight by Matt Fitzgerald, Edward set an ambitious target: to reach under 72.8kg, a weight he associated with peak performance and minimal excess fat.
Realizing this meant shedding over 21kg, or 22.5% of his body weight, Edward set incremental weight targets at 85, 81, 80, 78, 76, and 72.7kg. By January 2019, he hit his first goal and began using DEXA scans to track progress accurately.
A New Chapter: Strength and Stability
Edward came to me in November 2019, midway to his second target weight, with a history of sciatica and disc issues. His primary goals were to build core strength, protect his spine, and ensure that ongoing weight loss didn’t come at the cost of muscle mass.
From our first session, strength training became a key part of Edward’s strategy—not just for aesthetics, but for function, health, and performance. The results have been exceptional:
- Squat strength increased by 117%
- Deadlift strength improved by 133%
- Bench press rose by an impressive 160%
Beyond the numbers, Edward has developed excellent core stability, vastly improved shoulder control, and has significantly enhanced lower back resilience—crucial for long rides and injury prevention.
Despite losing over 23kg from his peak weight, Edward is now stronger than ever in all major lifts.
DEXA-Driven Progress
Here’s a snapshot of Edward’s transformation:
| Date | Weight (kg) | BMI | Body Fat % | Fat Mass (kg) | Lean Mass (kg) |
|---|---|---|---|---|---|
| 22 Jan 2019 | 84.3 | 23.8 | 21.4% | 18.0 | 63.4 |
| 12 Dec 2019 | 79.5 | 22.4 | 17.8% | 14.2 | 62.5 |
| 15 Aug 2024 | 70.6 | 19.9 | 10.1% | 7.1 | 60.7 |
Lockdowns, Fluctuations, and a 2024 Reset
Through the pandemic, Edward kept training—switching to home workouts when needed and returning to regular lifting post-lockdowns. However, between 2020–2023, his weight fluctuated between 76.4–89.4kg, as focus and consistency wavered.
In January 2024, weighing 89.1kg, Edward committed to making 2024 the year of permanent change. He aimed not just for his optimal weight of 72.8kg, but slightly below—to 69kg—allowing space to rebuild lean mass. He also acknowledged the importance of maintaining this weight for at least 12 months to help reset his body’s natural “set point.”
By 31 May 2024, just 19 weeks later, he hit 72.5kg, losing 16.6kg (18.6%) at an average of 0.87kg/week. On 13 August, he reached 69kg. Since then, his weight has averaged 72.5kg, fluctuating between 69.0 and 75.6kg—a clear sign of successful, sustainable maintenance.
The Strategy: Data, Discipline, and Smart Habits
Edward’s success is rooted in a structured and realistic system:
- Daily weigh-ins and weekly averages to assess trends.
- DEXA scans for real body composition insights.
- Resting Metabolic Rate (1,611 kcal) and maintenance (1,933 kcal).
- Calorie deficit via training (7,700 kcal needed to lose 1kg fat).
- Intermittent fasting (16:8 and occasional 23:1).
- Low-intensity cycling (Zones 1 & 2), often in a fasted state.
- Eliminating café stops and reducing alcohol.
- Cutting calorie-dense snack foods and cleaning up the pantry.
- Taking control of food shopping and meal preparation.
- Using digital kitchen scales to ensure accurate portioning.
- Hydration and understanding water retention vs fat gain.
- A partner who supports the mission.
The Results: A Stronger, Leaner Cyclist
Today, Edward trains smarter, cycles further, and enjoys the sport more. Winter sees him running again and hill climbs no longer leave him breathless or disheartened. His focus now is on:
- Maintaining consistency in lifting, cycling, and running.
- Avoiding injury through smart training decisions.
- Preserving lean mass as he ages, combating sarcopenia.
- Keeping weight in check, using all the tools he’s refined over five years.
cycling in Spain 2025
Edward’s story is a reminder that lasting results come from patience, strategy, and hard work. He didn’t rely on gimmicks or quick fixes. He trusted the process—and the results speak for themselves.
Are you ready to start your own journey?
Whether you’re a cyclist, a lifter, or someone simply looking to improve your health and strength, let’s build a programme that works for you.
📞 Contact me at Tony Larkman Personal Training to book your first session.