Apply nowAnt Shepherd · Professional Bodybuilder · Online Coach
Personalised training, nutrition and accountability for everyday progress or the competitive stage.
No generic plans.
Clear weekly targets.
Built around your life.
Choose your route
You get a plan shaped around your goal, experience, schedule and recovery. Your plan changes when your progress demands it.
01
Lifestyle
For fat loss, muscle gain and a routine you can maintain around work and family.
£125/ month
02
Competition prep
For competitors who need a focused improvement season or a structured route to the stage.
£175/ month
Not sure which route fits? Message me and explain your current goal.
Your coaching system
I give every client a personal coaching hub. It keeps your plan, progress and feedback organised in one place instead of scattered across messages.
Your private Google Sheet is built around you. It tells you exactly what to do, records the information that matters and gives me the detail needed to make useful weekly adjustments. You are never left trying to piece your plan together from old messages.
I explain the system here in words rather than showing screenshots, protecting the detailed coaching framework I give every client.
Your goals, current targets, training schedule, nutrition and priorities are organised in one clear place.
Record bodyweight and consistent progress photos alongside nutrition adherence, water, hunger, digestion, mood, stress, training, cardio, steps, sleep and recovery.
Exercise selection, sets, reps, RIR, progression logging and demonstration links are laid out for every training day.
Separate training-day and rest-day nutrition with meals, gram weights, portions, calories, macros and a practical shopping list.
I compare front, side and back progress photos with your weight trend and feedback, then adjust training, food, cardio or daily targets when progress requires it.
Goals, weekly averages, adherence, performance, recovery, coaching feedback and the next set of actions stay connected over time.
Clear daily and weekly activity targets, including the amount, type and placement of cardio where it forms part of your plan.
Supplement guidance, timing and tracking where useful, plus AAS/PED education and harm-reduction support where applicable.
Client transformations
This is a small selection of results across fat loss, muscle gain, body recomposition and competition prep.
Individual results vary with adherence, starting point and timeframe.
Client feedback
Structure and accountability matter. These clients followed plans built for their own goals and circumstances.
“
Ant’s guidance and knowledge helped me lose weight whilst gaining serious muscle mass and strength. He kept me accountable and motivated every step.
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In 17 weeks I built a lot of lean body mass and lost a considerable amount of fat. The changes to my physical and mental health were fantastic.
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I completely changed my mindset around food, training and balance. It never felt like a diet, just a realistic and sustainable way to make progress.
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My scale weight practically stayed the same, but my body composition completely changed. I feel the strongest and healthiest I have ever felt.
“
Ant prepped me for a photoshoot and my first men’s physique show. The support, structure and accountability made all the difference.
“
Ant helped me lose about 15 kilos. I leaned up, achieved the goal and have retained the result since.
About me
I joined my first gym at 16 and became absorbed in bodybuilding, training and nutrition. My route has not been straightforward.
I live with ankylosing spondylitis, a chronic inflammatory condition that brings pain, stiffness and fatigue. I also manage herniated discs and knee meniscus damage. These are ongoing realities that affect how I move, recover and structure my training.
I have learned to adapt exercise selection, range of motion, load, volume and recovery around what my body can manage. I still train with intent and pursue high standards, but I do not force a session simply because it was written down. Intelligent changes allow me to keep progressing without ignoring symptoms or turning one difficult day into a longer setback.
I started coaching in 2016. Since then, I have helped clients lose fat, gain muscle, improve their relationship with food and prepare for the stage.
My value as a coach comes from ten years of working with clients, my own competition history and the adversity I continue to train through. I understand that progress is rarely a perfectly straight line. Your plan should challenge you while respecting your health, recovery and responsibilities.
Outside coaching, I am a father of four with our fifth child on the way. I understand that your plan has to work alongside your responsibilities.
My own progression
At 18, I had already trained for two years. The image on the right shows where years of learning, setbacks, consistency and smarter training eventually led.
Competition history
Five competitions across nine years, ending with two WFF class wins and a Pro Card in 2025.
Class winner · Overall winner
Class winner · Overall winner
Open competition
British finalist
Novice winner · Class 2 winner · Pro Card awarded
Common questions
You receive a private Google Sheets coaching hub built around your goal. It contains your dashboard, tailored training plan, training-day and rest-day nutrition, daily progress tracking, cardio and step targets, shopping list, supplement guidance and a 12-week roadmap. Progress-photo analysis is a core part of the weekly review rather than relying on scale weight alone. It is the working centre of your coaching, with WhatsApp used for check-ins, questions, voice notes and training-video feedback.
Lifestyle Coaching is for anyone who wants to lose fat, gain muscle, improve their training or build a healthier routine without making fitness their entire life. It is suitable for beginners through to experienced gym-goers and is designed around work, family, available training days, equipment and recovery. The aim is visible progress through a structure you can realistically follow.
Competition Prep is for bodybuilding and physique athletes in an improvement season or preparing for a show. You do not need to have a contest booked before getting started. It adds competition-focused nutrition and training, closer monitoring of condition, bodyweight, cardio and recovery, and more frequent adjustments when the demands of prep increase.
Your programme is built around your goal, training age, weekly availability, equipment and any limitations that need to be considered. Every session sets out exercise selection, sets, reps and RIR, with demonstration links and space to log performance. That log allows me to see whether you are progressing and make informed changes instead of changing exercises for the sake of it.
You receive personalised training-day and rest-day nutrition with meals, gram weights, portions, calories and macros clearly set out, along with a shopping list. The plan is reviewed against your adherence, bodyweight trend, training performance, digestion, hunger and feedback. Food or targets are changed when there is a reason to change them—not simply because another week has passed.
I review consistent front, side and back progress photos alongside your bodyweight trend, nutrition adherence, training performance, cardio, steps, sleep, recovery, hunger, digestion, mood and stress. Scale weight can fluctuate because of hydration, sodium and carbohydrate intake, food volume, digestion, stress and sleep, so a single weigh-in never tells the whole story. Photographs can reveal changes in shape, condition and body composition that the scale misses. Your written feedback adds context to both, allowing useful adjustments to be made only where they are genuinely needed.
You have my personal WhatsApp for check-ins, questions, voice notes, training updates and exercise videos throughout the week. This gives you support between formal check-ins when you are unsure about something or need feedback. Replies are handled personally by me around my coaching and work schedule rather than by an assistant or automated service.
No. You do not need an advanced training background or perfect nutrition before applying. Your plan starts at your current level and gives you the detail needed to understand what to do. More experienced clients still benefit from tighter structure, objective progress data and another experienced eye on their training, nutrition and recovery.
Supplement guidance is included where it can usefully support your plan. AAS/PED discussion is only relevant to clients who are already considering or using them, and the focus is education, honest risk awareness, responsible tracking and harm reduction. It is never a requirement of coaching and is not presented as a shortcut to training, nutrition or recovery.
That depends on your starting point, goal, timeframe and how consistently you can follow the plan. There are no guaranteed numbers or unrealistic promises. Progress is judged through the combination of bodyweight averages, consistent progress-photo comparisons, training performance, adherence and how well you are recovering. This avoids overreacting to normal day-to-day weight fluctuations and allows the plan to be adjusted using the full trend.
Complete the coaching enquiry form with your goal, training background, current situation and whether you are interested in Lifestyle Coaching or Competition Prep. I will review your answers and contact you personally to confirm that the service suits you before you commit. Once you join, I gather the information needed to build your private coaching hub and individual plan.
Ready to make progress?