At GOAL FITNESS we know that so many of you reading this will have been wasting months or even years simply spinning your wheels and never advancing from the first flush of gains you made when you first started weight training.

Below, you will see our GOAL FITNESS client working out and enjoying expierience and 12 week body transformation.


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Our methods work and the results we get for our clients are dramatic.

We leave nothing to chance and cover every single variable vital to achieving rapid muscular growth.
It’s not easy, in fact if you want to make great gains it can be extremely hard work, but if you work it properly it always delivers.

Glenn didn’t achieve this in 6 weeks but he took his commitment beyond that time to change forever using skills gained.



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For some of our  clients their motivation is less dramatic but no less meaningful, they want to look great in their wedding suit with all their friends and family around them, or more toned on the beach so they feel better about themselves or their work demands they are in shape.



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Our Unique Program

Full Diet and Nutrition Plan

We understand that nutrition plays a huge role in getting you the results you want and for that reason we make sure all of our clients have their own bespoke diet plan. This is created during your first session using a questionnaire, which asks all we need to know about your diet history and lifestyle in order to put the perfect plan in place.

We then take your body composition stats and ask about your goals, then combine all this together to create the ultimate body transformation plan unique to you.

Once this plan is in place we will then monitor your progression via daily emails and constant feedback from you, making small changes to the plan along the way as and when needed. This daily monitoring of your nutritional habits and progression is how we ensure the best result possible over a 12 week period.


Bespoke Supplementation Plan as Needed

Your diet plan will cover everything you need but we’ve found over the years that most clients can benefit from a small amount of supplements. After our assessment and on an ongoing basis if we spot an issue or deficiency not easily or conveniently corrected with food we can recommend the best available supplement products for you.

Your Photographs & Photo-Shoots

One of the best ways to monitor your progress and see the muscular changes you are making to your body, is to take weekly photographs.

This can seem nerve wrecking at first, standing in front of a complete stranger whilst they point a camera at you.

All of our trainers at GOAL FITNESS are highly skilled professionals who look at the pictures from a completely professional point of view, noticing subtle changes that aren’t always seen by the untrained eye.

These subtle changes help the trainer to make sure you are moving in the right direction; after the 12 week plan once you see the pictures the changes will no longer be subtle but dramatic.

All of the pictures are confidential, between client and trainer for the benefit of judging progress but many clients when they are happy with their results want to show them off. The images you see here represent those clients who want to act as inspiration for others and are happy to share.

Many of our clients don’t want to be shown, and we respect that.

We are also able to arrange professional gym photo shoots for our clients.


On the basis of the information gathered by our initial consultations we design a tailored body transformation training program unique to you based on our custom methodology. This is a 12 week plan that is designed to evolve as your conditioning improves and will see you gaining lean muscle at record pace.

We also take into account the information gathered during the physical assessments, and construct a plan that takes into account any pre-existing or potential structural / muscular imbalances, addressing weaknesses head on and eliminating them with the application of modern sports science program design.



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How much muscle can I expect to build?

This would depend on your existing body composition, time frame, body type, training experience, your commitment levels and how consistent you are. Some people will tell you that the rate of building muscle will slow down the more advanced you become as a trainee because you are getting closer to your genetic potential of muscle mass.

However this isn’t quite accurate and a better way to conceptualise how much progress you can make is to ask yourself “how many of the right things have I been doing?” If you’ve only been ticking 10 out of 100 possible boxes then even if you’ve been training for decades there’s still a lot of gas left in the tank to make some substantial improvements!

Can I gain muscle and lose fat at the same time?

Almost all of our clients do exactly this.

However, the more advanced a trainee becomes and the more of the correct boxes he ticks, then the harder it becomes to build muscle and lose fat simultaneously and over time it is better to start focusing on one goal or the other for specific blocks of time.

How many times a week should I train?

Quality always trumps quantity and our motto is Maximum Results, Minimum Time. Ultimately, you stimulate your muscles in the gym and grow your muscles outside the gym through effective nutrition and rest.

A good suggestion for building muscle is training between 3 and 4 times per week to fit around your busy schedule. We would say that 4 times a week is the optimal frequency for most men, but the vast majority of our clients, and the results that you see on this page, usually train with us for absolute maximum of 3 times a week.

What is the best muscle building program?

There is no one size fits all magic muscle building program. You’ll find no cookie cutter programs here.

At GOAL FITNESS we take hundreds of variables into account when designing a unique program for you. We are experts at body transformations.

The best muscle building program is the one you can do consistently, the one that fits your goals and time commitments. Like fine craftsmen we are always on hand to adjust your regimen in major or minor ways as our experts notice constant corrections and improvements that can be made during your daily progress towards your 12 week goal.

How many meals do I have to eat?

Total daily and weekly calories will always be a far more important factor for your quest to build muscle than how many meals a day you eat.

However, with the goal of muscle building in mind eating less than 3 times a day could potentially negatively affect muscle protein synthesis thus in turn hampering your ability to build muscle optimally. Eating 3 meals or less with big time gaps between them may also result in low blood sugar causing you to crave more unhealthy foods

Conversely, eating 6 or 7 times a day can result in low productivity due to clock watching.

A rough guide to how many meals you should eat for muscle building would be between 4 and 5 but every client is different and each stage of a dramatic transformation has different nutrition needs which our experts will calculate to fit around your lifestyle.

It is worth noting that a “meal” doesn’t mean a 3 course dinner. It refers to a “feeding” and can be as simple as an apple and a handful of nuts.

Do I have to eat the same boring food all the time?

No, you don’t. You can have interesting quick to make food limited only by your cooking skills and imagination, within certain boundaries.

We also provide a range of weekly meal plans to fit your goals.


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