Man and woman who lost over 15 kilos reveal exactly what they ate each day

Getting your ‘dream body’ may sound like a difficult process but these incredible before and after photos show just how much can be achieved in two months.

Paris Rodgers, 28, and Dinar Zakirov, 24, were crowned the winners of Vision Personal Training‘s nine-week Body Breakthrough Challenge of 2019 after losing a combined total of more than 15 kilos.

Incredibly, the pair were able to maintain their muscle mass while dropping fat and decrease their bio-age, helping them live longer.  

She managing to lose 5.7 kilos over the time frame

She managing to lose 5.7 kilos over the time frame

Her workouts started with a simple walk for 45 minutes to an hour on an empty stomach

Her workouts started with a simple walk for 45 minutes to an hour on an empty stomach

Paris Rodgers from Victoria worked with personal trainer Jesse Spinks to overhaul her routine, managing to lose 5.7 kilos over the time frame

PARIS RODGERS, 28

Paris, from Victoria, worked with personal trainer Jesse Spinks to overhaul her routine, managing to lose 5.7 kilos over the time frame.

Her workouts started with a simple walk for 45 minutes to an hour on an empty stomach. During the challenge she walked every morning but now it has been scaled back to six times a week. 

‘I did heavy weights training three times per week with Jesse including a lot of heavy squats and lunges. I was focusing on different muscle groups each session,’ she told FEMAIL.

'I did heavy weights training three times per week with Jesse including a lot of heavy squats and lunges. I was focusing on different muscle groups each session,' she told FEMAIL

'I did heavy weights training three times per week with Jesse including a lot of heavy squats and lunges. I was focusing on different muscle groups each session,' she told FEMAIL

‘I did heavy weights training three times per week with Jesse including a lot of heavy squats and lunges. I was focusing on different muscle groups each session,’ she told FEMAIL

To complement her rigorous activities Paris was eating a range of dishes high in protein.

For breakfast she would have oats with a good quality whey protein, berries, chia seeds and a splash of almond milk with an almond milk latte on the side.

At morning tea time the 28-year-old would reach for rice cakes with cherry tomatoes, cucumber and a piece of protein like turkey breast or tuna.

For breakfast she would have oats with a good quality whey protein, berries, chia seeds and a splash of almond milk with an almond milk latte on the side

For breakfast she would have oats with a good quality whey protein, berries, chia seeds and a splash of almond milk with an almond milk latte on the side

At morning tea time the 28-year-old would reach for rice cakes with cherry tomatoes, cucumber and a piece of protein like turkey breast or tuna

At morning tea time the 28-year-old would reach for rice cakes with cherry tomatoes, cucumber and a piece of protein like turkey breast or tuna

What a transformation! To compliment her rigorous activities Paris was eating a range of dishes high in protein

What did Paris eat over the nine weeks? 

Breakfast

Oats with a good quality whey protein, berries, chia seeds and a splash of almond milk. And she would have an almond milk latte.

Morning tea

Rice cakes with cherry tomatoes, cucumber and protein such as turkey breast or tuna.

Lunch

Chicken tenderloins (130g), basmati rice (120g) with green beans and broccolini

Afternoon tea

Sweet potato (150g), chicken (130g) or another choice of lean protein and salad with apple cider vinegar.

Dinner

130g of protein (I mix it up – fish, chicken, eye fillet) and charisma (Low GI) potatoes with greens or salad.

By lunch she was indulging in chicken tenderloins (130g), basmati rice (120g) with green beans and broccolini.

Afternoon tea saw her have sweet potato (150g), chicken (130g) or another choice of lean protein and salad with apple cider vinegar.

Finally, dinner was 130g of protein, which she mixed up each night with fish, chicken or an eye fillet and charisma (Low GI) potatoes with greens or salad.

‘If I’m hungry before bed I will often have a protein shake with water and a few berries (great if you have a sweet craving late at night),’ she said.

‘I eat every three hours so my body is always processing food. I eat more food than ever before but am now so aware of the right foods to eat.

‘I jazz my meals up with different spices, tamari, or sriracha sauce and aim to have three litres of water per day.

‘During the challenge, I think a major key to my transformation was cutting out alcohol, wheat and refined sugar.’

DINAR ZAKIROV, 24

This trimmed down man from Sydney was able to lose 10.7 kilos during the challenge, reducing his bio-age from 26 to 23.

The incredible feat was achieved with the help of his trainer John Daly, who worked with him at the Bondi Junction studio.

‘I started with a minimum level of exercise in order to achieve my goals,’ he said.

The incredible feat was achieved with the help of his trainer John Daly, who worked with him at the Bondi Junction studio

The incredible feat was achieved with the help of his trainer John Daly, who worked with him at the Bondi Junction studio

'I started with a minimum level of exercise in order to achieve my goals,' he said

'I started with a minimum level of exercise in order to achieve my goals,' he said

This trimmed down man from Sydney was able to lose 10.7 kilos during the challenge, reducing his bio-age from 26 to 23

‘In the beginning I was doing three hours of low to moderate intensity cardio, 70 minutes of high-intensity cardio and two private sessions with John each week.

‘Gradually I would add more and more hours of cardio and exercise each week so by week six I was on about 10 hours of cardio and two hours of strength training. I would also consistently attend classes within the studio.’

Dinar said the good variety of classes and flexible timetables made it easier to get to the gym when he could fit it in.

He would usually attend after work but did try to slot in two morning sessions a week to help with his progress.  

On Saturdays Dinar did a boxing class, leaving Fridays and Sundays for rest and recovery. 

He would usually attend after work but did try to slot in two morning sessions a week to help with his progress

He would usually attend after work but did try to slot in two morning sessions a week to help with his progress

On Saturdays Dinar did a boxing class, leaving Friday and Sundays for rest and recovery

On Saturdays Dinar did a boxing class, leaving Friday and Sundays for rest and recovery

Dinar said the good variety of classes and flexible timetables made it easier to get to the gym when he could fit it in

What did Dinar eat over the nine weeks?

Breakfast

Chobani yogurt 170g, 100g grapes and one small banana.

Morning Tea

Baby cucumbers 100g, cherry tomatoes 100g, avocado 100g, tuna in oil 100g, balsamic vinegar 1 tablespoon and 4 rice cakes (28g).

Lunch

Basmati rice 140g, frozen vegetables (amount depends on the brand and type of vegetables that are inside), chicken breast no skin 235g, cooking it all with spray oil (Virgin) 10g.

Afternoon Tea

Same as breakfast but only 100g of Chobani yoghurt. 

Dinner 

Same as lunch.

 

His menu was a combination of easy-to-prepare foods that take about 40 minutes to prepare the day before. 

For breakfast Dinar opted for 170g of Chobani yoghurt, 100g of grapes and one small banana.

Morning tea was baby cucumbers, cherry tomatoes, avocado, tuna in oil, one tablespoon of balsamic vinegar and four rice cakes.

By lunch he was hungry for 140g of basmatic rice, frozen vegetables and chicken breast with no skin. 

Afternoon tea was the same as breakfast except 100g of Chobani yoghurt and dinner is the same as lunch. 

‘Each ingredient for every meal was scaled perfectly, there was no guessing,’ Dinar said. 

‘All five meals would be perfectly fitting within my macros (a combination of carbs, protein and fat).

‘Again quantities can vary depending on what protein I am having, for example, if I would have salmon I would not have avocado in my morning tea and less tuna due to the high-fat level of salmon.’

He would usually start with lunch and dinner meal choices and then build the others around them depending on what extra nutrients he needed. 

‘Also throughout the Body Breakthrough Challenge, I completely excluded alcohol, dairy and sweets as well as eating out,’ he said. 

‘I focused on eating food which was only prepared by me for the entire duration of the challenge, without breaking a plan even for a day.’