Gavii & Pavil’s Body Transformations

Gavii and Pavil (left to right)

Age: 17 years
Weight: 59kg (Pavil) & 72kg (Gavii)
Height: 6’1” (Pavil) & 6’2” (Gavii)

Goal: To increase overall weight and lean muscle mass whilst maintaining tone and definition.

Time Frame
: 6-12 months

: To increase total calorie intake by 500-1000kcal per day, consuming 3 whey protein shakes a day (approx. 75g/day) increasing total intake to 2-3g protein per kg bodyweight i.e. 118-128g (Pavil) and 144-216g (Gavii) and train 5-6 days per week.

Training Regimen

Monday: Chest and Biceps splits

Tuesday: Back and Triceps

Wednesday: Rest day

Thursday: Shoulders

Friday: Abs

Saturday: Rest

Sunday: Tri’s and Bi’s

Their average training session lasts for 1-2 hours which usually consists of heavy compound movements performing 12 reps per 3-4 sets followed by strip/ drop sets to exhaust the muscles.

So take an unquenchable desire to develop a strong, muscular physique, couple it with an unbreakable friendship and committed gym partnership, and fuel it with Optimum Nutrition 100% Gold Standard Whey 3x per day (morning, after training and evening), BCAA’s before training and Optimum Health Ultimate Glutamine within 30mins after training… and here’s what you can get!

Results after 1 year and 3 months of disciplined dieting, supplementing and training :)

Age: 19 years

Weight: 82kg (Pavil) & 100kg (Gavii)

Height: 6’1” (Pavil) & 6’2” (Gavii)

Great work fellas!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!


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