Sleekgeek Announcement:

21-Day Challenges

Build healthy habits, one day at a time.

> More info <

Sleekgeek Announcement:

Nutrition Group Coaching is OPEN!

Learn how to ✅lose weight, ✅get off the diet roller coaster, and ✅build healthy habits into your busy life.

> More info <

Sleekgeek Announcement:

😍 Everything that you need to transform your body in 8 weeks.

Sign-ups open for the #26th Sleekgeek 8-Week Challenge on the 4th of February, 2020!

> Join the VIP Wait List < today and you'll get an exclusive 30% discount once entries open.

Sleekgeek Announcement:

🥗 The BRAND NEW Sleekgeek 21-Day Reboot Challenge is here!

A (free!) short and focused 21-day challenge designed to help you ditch chronic dieting and build healthier eating habits.

Sleekgeek Announcement:

Sleekgeek Group Coaching Program

R10 trial offer for month #1 now available!

Learn how to lose weight, get off the diet roller coaster, and build healthy habits into your busy life.

> More info <

Over R100,000 worth of prizes up for grabs in the latest Sleekgeek

💪 8-Week Body Transformation Challenge! 🥗

> More info <

Sleekgeek Announcement:

💪 Sleekgeek Home Training Guide 🏋️‍♀️

Get the system + training plans to help you workout confidently at home. 👉 More info.

Derek AB – How I got ripped in 8 Weeks and won Men’s toning?

Hi Sleekgeeks!

I entered The Winter Warrior competition scared and nervous.

I had never really been over weight but I’ve always carried a bit of fat. I’ve always been active having played rugby at school and then continued gyming once I left school. I’ve gone up and down the scale but I found even when I dropped to my lowest weight I still carried a bicycle tire around my waist area.

Taking on this challenge I knew I had to change something. I decided to put my “know it all” attitude on the shelf and surrendered.


 Professional advice

I went and spoke to a professional, Ashley Galliard, who could give me a diet plan and training program.

I was thorough and explained to my trainer what I had done in the past. We discussed the different types of exercises that I had done and then what I was looking to achieve in this 8 Week Winter Warrior challenge. Obviously because it was such a short challenge we were never going to get massive gains in muscle size.

The strategy was to cut some of my fat whilst attempting not to lose any muscle and if possible to add a little lean muscle. We set a goal of losing 5% body fat and adding 3 kg muscle weight.

I made a cool Vid below where I explain how I did it and also interview Ashley too.

I discussed with my trainer the various diets I had followed in my life. I explained the previous attempts to tone up had never been very successful. Either i did not enjoy the foods or I found it too much food or too little. I managed to always put on muscle but never managed to cut the fat weight.

My trainer took all this information and worked out the diet and training program. As first glance of my programs I was a bit sceptical but what did i know? Nothing I had done before had worked! It was time to trust.

I paid a very minimal amount for this service, definitely nothing that i was going to miss! I went home and for the first week I messed around. I made no effort to plan my meals and gym time. After day 7 the nerves had become too much. I had a point to prove and was not doing myself any favours with this stupid procrastination. I decided to give it a few minutes of thought and planned out my shopping list. I bought the ingredients and prepared enough meals for the next 4 days.

How I Trained

On day 8, I decided to force myself to go to the gym first thing in the morning. I had decided to put my training first. I continued this 6 days a week for the next 7 weeks. My specific program was structured to combine weights training with cardiovascular exercises. This was a completely new way of training for me. In the past I had always done my weights and on different days my cardio.

I was told to do abs three days a week. I decided to change it around a bit and started doing abs at night going to the gym for a second time in my day. I had never done abs before and felt quite intimidated to work on them in front of a fully packed gym in the morning. I found it much quieter at night. I worked on my abs 6 days a week because I was determined to get the maximum change possible. I wanted a flat stomach! One key secret that helped me here was the use of a timer which i downloaded onto my iPhone. I find doing stomach exercises quite monotonous. I found that after 2 min i would get up and convince myself that I done enough.
The timer changed this because it simulated having a trainer with me, telling me to go when i didn’t want to. I set it for 25 second intervals with 20 second rest periods after which the timer would buzz, to tell me to go again. This worked wonders as i found that i really started enjoying my abs exercises. The longer i lay on the floor doing them the more i became inspired and wanted to do them. I ended up doing at least 40 min of abs every night. Remember, i had never been an abs person before this challenge.

My food program looked like this.

I started each day with a whole lemon squeezed and topped up with warm water. Lemon is known to have fat burning qualities as well as disinfecting the mouth and throat from bacteria. I didn’t get sick during the challenge which was also a first for me when getting back into the gym.
My meals were broken down into 3 hour intervals which is essential to keep your metabolism going. Breakfast consisted of 4 egg whites and one egg yellow scrambled and accompanied with 2 slices of 100% rye toast.

Some days I would eat slices of tomato to change it up a bit. To finish off I ate mixed berries. These are know to have anti inflammatory effects on specifically the stomach area. They also worked as a ‘sweet’ substitute for me. I found my self looking forward to breakfast.

  • Three hours later I had a small sweet potato, cottage cheese and I small whey shake.
  • Three hours later it was 200g grilled chicken, half a cup of brown rice and a cup of broccoli. I used NO oils!
  • Three hours later I had a full whey protein shake with a handful of pumpkin seeds.
  • Three hours later i had 150 grams of chicken on frozen salmon cooked in the oven, 2 cups of green veg and a small sweet potato. The sweet potato was specifically included in MY diet because i traditionally get hungry late at night.

I am a big coffee consumer and was not prepared to give this up. I did however start teaching all the coffee baristas around Johannesburg, wherever i stopped for my coffee, how to make a ‘dry cuppaccino’. This is essentially espresso topped up with ONLY low fat foam and no milk as in how a normal cappuccino is made. I allowed myself one brown sugar a day to go with my coffee.

I stopped all fizzy drinks which was normally my staple. I hated water but by the end of the challenge had grown to love it. I found by topping up 200ml bottles and keeping many on hand in the fridge, it made it easy to get sufficient amount in which we all know is important.

I must add that I loved eating this way. It worked for me because I had worked out with my trainer what works for me. I stuck to my diet religiously and never cheated once! The preparation was definitely key. Many days there was no time to cook but because i had meals in the fridge, there was no reason or excuse to fall off the wagon.

What worked for me is not going to work for everybody and so the key is to go and sit with a professional. Work out what works for you. Be realistic and honest. Plan your strategy and prepare your meals in advance. Plan plan plan!

Feel free to message me on Facebook or on twitter @Derek_AB.

Good luck guys and gals!

Derek Allan-Barrett


The coach

  • Sleekgeek with Derek’s coach Ashley Galliard (left) at Doppio Zero in Rosebank talking about the success.
  • Ashley and his brother own Galliards Fitness in Norwood Johannesburg. They also work with corporate wellness.
  • Contact Ashley on 083 2789469 or on Facebook here


Share the love

Did this story inspire you? If it did then please be so kind as to share it so that you may inspire others. 

You can click the “Like” button below of make a comment and it will appear in your Facebook feed or use another of the other share buttons for Twitter etc.

Spread the word and inspire others. It is a gift. It takes one spark to change a person’s life.


​Sharing is caring ❤️​


Over R100,000 worth of prizes up for grabs

Summer bodies are made in winter.

The Sleekgeek Coaching Program

We’ll help you to build healthy habits and stay consistent so that you can live a better life.

(And never need to follow another diet ever again.)

Download the Sleekgeek Food List

Want a quick snapshot of what a healthy diet might look like?

We’ve put together a list of some of the healthiest foods that you can easily and immediately start adding to your diet to help you build a solid foundation of good health.

Get your FREE copy below 👇

By signing up, you’ll also get exclusive updates from Sleekgeek w/key health & fitness strategies. Unsubscribe easily at anytime.

Sleekgeek 21-Day Challenges

Build healthy habits, one day at a time.


Nutrition Challenge

Eat better, diet less.


Sleep Challenge

Sleep better, live more.


Movement Challenge

Move more, feel better.


De-Stress Challenge

Stress less, find peace.