Dermot & Dave's Fit By Christm...

Dermot & Dave

Dermot & Dave's Fit By Christmas Beginner Nutrition And Exercise Plans

Alison Healy
Alison Healy

10:03 AM - 15 Oct 2019



You've met Dermot & Dave's #fitbychristmas participants.

Now it's time to figure out who you relate to the most so you can follow them on their Fit By Christmas journey as they are put through their paces by the boss man himself Ronan from Viking Built.

The three participants are being contacted on a daily basis focusing on correct nutrition, rest, training and mobility.

Week 1 focused on good eating habits, an intro to general training and then narrowed in on a more personalised training plan.

Your Nutritional Go To Sheet

All relevant Workouts, Nutrition Notes and Training Plans are viewable in a Public Folder for you to use in your own training.

Check that out here ⬇️

Take a look at the three participants below and decide which of our participants you can relate to the most.

Take their plan, run with it and get the same results.

Kate Measurements

    • weight 96.3kg

    • neck 32.5cm

    • arm 34.5cm

    • chest 112.5cm

    • abdomen 90.5cm

    • waist 105cm

    • hips 106.5cm

    • quad 57.5cm

  • Age: 32

  • Working Schedule: adhoc, regular travel included

  • Goal: Drop body fat and increase muscle tone and definition

  • Training Plan:

    • Personalised plan

    • Weekly mobility workout as posted by VKNGBuilt

    • Inter program days focusing on cardio and general workouts as posted by VKNGBuilt

Mark Measurements

    • weight 105.8kg

    • neck 40.5cm

    • arm 33cm

    • chest 116cm

    • abdomen 104cm

    • waist 113cm

    • hips 106cm

    • quad 57cm

  • Age: 44 ‘but pass for 22’….However, Emma reckons it’s more 21

  • Working Schedule: EMT on long shift work. Both day and night shifts depending on roster. Training as a result can be limited

  • Goal: Drop body fat and get back to ‘original self’

  • Training Plan:

    • Personalised plan

    • Weekly mobility workout as posted by VKNGBuilt

    • Inter program days focusing on cardio and general workouts as posted by VKNGBuilt

    • Home workouts in place of gym workouts where roster limits access to gym

 Emma Measurements

    • weight 71.7kg

    • neck 31.5cm

    • arm 31.5cm

    • chest 96.5cm

    • abdomen 81cm

    • waist 84cm

    • hips 99cm

    • quad 57cm

  • Age: 33 ‘but feels 103’

  • Working Schedule: On maternity leave to a 5 month old Ellie

  • Goal: Drop body fat after pregnancy. Increase muscle and core strength

  • Training Plan:

    • Personalised plan

    • Weekly mobility workout as posted by VKNGBuilt

    • Inter program days focusing on cardio and general workouts as posted by VKNGBuilt



Read more about

Dermot And Dave Fit By Christmas

You might like

Live: Title

Now playing

00:00:00 / 00:00:00
Added to queue
Removed from queue

On Air

Share

Share

Up next

Episode title
Show
Duration

You currently have no podcasts in your queue.

Go to podcasts

On Air

Overnight

Overnight

12 AM-5 AM

Share

Up next

Early Breakfast with Paula Mac...

Early Breakfast with Paula MacSweeney

5 AM-7 AM

Share

The Ian Dempsey Breakfast Show

The Ian Dempsey Breakfast Show

7 AM-9 AM

Share

Dermot & Dave

Dermot & Dave

9 AM-12 PM

Share

Mairead Ronan

Mairead Ronan

12 PM-2 PM

Share

Fergal D'Arcy

Fergal D'Arcy

2 PM-4:30 PM

Share

The Last Word with Matt Cooper

The Last Word with Matt Cooper

4:30 PM-7 PM

Share

Ed's National Anthems

Ed's National Anthems

7 PM-10 PM

Share

The Paul McLoone Show

The Paul McLoone Show

10 PM-12 AM

Share

Overnight

Overnight

12 AM-5 AM

Share

00:00:00 / 00:00:00

Share on