45 minute sessions, three times per week, coupled with a calorie-controlled diet have helped me build muscle without gaining fat.

Paul had trained for years working out with a personal trainer, but was frustrated he wasn’t seeing the results he wanted.

He worked out four times a week, swam and played sport before U.P., so he was naturally sceptical that he could achieve a lean physique in a few short weeks.

But he was blown away by the results he achieved on his transformation when he beat his original body fat goals after just 10 weeks with only three 45-minute sessions a week.

  Paul-before-and-after-front-900-web | Ultimate Performance

“The results were fantastic and I was amazed that I was able to surpass my goal of 10% body fat, finishing at 8.5%.

“However, this wasn’t achieved without a strict diet and some serious lifestyle changes.

“I am more than happy I made those changes and my lifestyle and diet are better than it’s ever been.”

Paul explains why his U.P. nutrition plan gave him more energy and kept hunger at bay, and his training program helped him get leaner, fitter and stronger than ever.


What were your motivations going into the program?

I have trained for seven years, including three months with a PT at a well-known gym, and have never been able to achieve my body goals.

  Paul-in-the-gym-barbell-900-web | Ultimate Performance

Six-pack abs seemed elusive. Having moved to Sydney from London, I had heard about U.P. and read about some of their successes.

When I found out that they had an established gym in Sydney, I decided to go along for an initial consultation. I was initially sceptical, unsure that I would be able to achieve my goal of 10% body fat in 12 weeks.

However, the program ultimately surpassed my expectations and I achieved my goal in only 10 weeks, dropping from approximately 19% to 8.5% body fat.


How were you feeling both physically and mentally before starting with U.P.?

Prior to starting with U.P., I thought I was physically fit. I would go to the gym three to four times a week, swim once or twice a week, and I also played sport.

However, I was never satisfied that my exercise routine was best suited to achieving my goals and I was unhappy with my diet, but never fully understood how to alter it to achieve my goal.

  Paul-before-and-after-back-900-web | Ultimate Performance

What was your diet and lifestyle like before you started your transformation with U.P.?

My diet was never “bad”, but I never invested much thought into calories or portion control. I would also drink wine or beer once or twice a week, which was preventing me from losing body fat, not to mention the unhealthy eating that usually followed the next day!


How did your diet and lifestyle change when you started your transformation with U.P.?

Initially it was tough, as my diet involved a drastic drop in calories and no carbohydrates, apart from vegetables. I also struggled with not being able to eat fruit or dairy.

Cutting out alcohol was only difficult in social situations and friends would ask a lot of questions about why I wasn’t drinking.

However, after persevering for the first two weeks, it became easier to be disciplined and say ‘no’.

It was also challenging adapting to a different style of weight training.

U.P. advocates German Body Composition (GBC) training for effective fat loss, which is intense and requires physical and mental perseverance.

  Paul-in-the-gym-stance-900-web | Ultimate Performance

What effect did this have on your health, performance, lifestyle and energy levels?

I had a lot more energy at work and my hunger was under control. A high-protein breakfast without fast-acting carbohydrates meant I wasn’t hungry until lunchtime, whereas previously I would feel hungry at 10am and need a snack to tide me over.

I also noticed that the GBC training improved my cardiovascular health and enabled me to maintain an intense weight training and cardio workout.

Additionally, my sleep improved and I stopped waking once or twice during the night.


How did you find the training and did it fit around your busy lifestyle?

The training is flexible and the schedule is flexible, and it is easy to fit into a busy lifestyle. I work shifts, which made it somewhat easier to ensure I was able to commit to three sessions per week. The program didn’t interfere with my regular routine.

  Paul-before-and-after-side-900-web | Ultimate Performance

GBC training is tough and sometimes you have to engage every shred of energy and mental determination to push through those final reps, but it pays dividends and you feel very satisfied that you worked as hard as you possibly could at the end of each session.


What were the most important things you learned during your journey and what really worked for you in helping you make your transformation?

I learned that diet is crucial. You could train five or six times per week and be physically fit, however if your diet is not tailored to your end goal, you won’t achieve results.

It helped that my partner was eating a similar diet to lose body fat, which made it significantly easier to remain focused and disciplined.

  Paul-in-the-gym-lounging-900-web | Ultimate Performance

How has doing this transformation changed you and do you think it will benefit you going forward?

The transformation has given me a lot of confidence and I feel better in myself, physically and mentally. It has enabled me to adjust my perception of weight training; that I don’t have to spend 60 to 90 minutes in the gym, or workout 5-6 times per week to see real results.

In fact, 45 minute sessions 3-4 times per week coupled with a smart and calorie-controlled diet has allowed me to maintain a leaner physique and build more muscle, without gaining fat.


Would you recommend U.P. and why?

I would recommend U.P. in a heartbeat. If you want to lose serious body fat in a tangible timeframe, then go for an initial consultation and try it out. The results will surprise you and you’ll want to keep going!

The trainers are motivated to ensure clients achieve their goals and are there to support you in maintaining a strict diet that accommodates your work and lifestyle.

  Paul-in-the-gym-dumbbell-900-web | Ultimate Performance

It took just 10 weeks for Paul to build a body even he cannot believe. Start your own transformation here. Fill in the enquiry form to get started.


  • We show you the best, we don't show you the worst.
  • We show you people who follow the plans, not those who are all talk.
  • We show you those who inspire even us with their commitment to their results.
  • You cannot get results exactly like these. You are unique and that means you can only get your own best possible results.
  • Your results are a function of time spent following the plan; your genetic response to the right exercise and diet program; how hard you train; how consistently you come to the gym; how disciplined you are with your diet; & your starting point.
  • Oftentimes the lower your starting point (poor fitness, terrible body composition) the better your results.
  • We cannot do the work for you and the results you see here are a testament to the work ethic of our clients.
  • Our reputation is that we are the best trainers in the world for helping you to unlock your potential, & we can lead you to the door, give you the key, even turn the handle and push the door open, but we cannot walk through it for you.
    In the end the result is down to you.

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