Copyright walesonline
Clay Gibbons says he has always carried the label of "big boy" - despite being physically active. Growing up in Newport , the 24-year-old was never far from a rugby pitch or a boxing ring. From a young age, he moved between rugby teams, playing at a high level for Cross Keys, Newport, and in the Dragons set-up for the latter half of his teenage years. Strength and size were a part of his game and his position as tight head prop suited it perfectly. But as the years went on, his weight began to feel less like an advantage and more like a burden he couldn't shake. Clay admitted that despite his physically demanding job as a port operative at Newport Docks, maintaining a healthy weight was something he'd battled with for years. "I'd always trained, boxed and played sport, but I couldn't really find the right diet," he said. "The issue for a lot of people, myself included, is that we don't eat enough food when we're trying to lose weight. I would go on a diet and lose weight quickly at first, but then my body would hit a plateau or my metabolism would slow down because I wasn't eating enough. "I would get disheartened on the weighing scales and think, 'oh well I'm barely eating anyway and I'm still not losing', so go back to putting the weight back on. It was years of this vicious cycle." That cycle was abruptly broken after a rugby injury that changed everything. Playing for his boyhood club, Pill Harries RFC, just days after his birthday, Clay ruptured his spine 15 minutes into the game - but still played the full 80 minutes. "Even though my heart and lungs were healthy, weighing 27 stone made my body feel incredibly heavy," Clay said. "All that extra weight put so much strain on my joints and ligaments, causing them constant pain and damage. The human body just isn’t designed to carry that much weight." When the adrenaline wore off, he couldn't move for three days, stuck with an "unbearable pain". After an emergency MRI, doctors gave him the devastating news - he'd never play again, and without drastic change, he might not even walk properly in the future. "The doctor basically told me that I either lose weight or have surgery, I was probably 24 or 25 stone at the time," Clay recalled. "I've seen videos online of the surgery and how it was taking people 18 months to get back walking again. It was a real turning point for me. I knew I had to sort my life out." Unable to exercise for months, Clay began planning his comeback, carefully. "I wasn't actually allowed to train or exercise until January this year. As soon as I had the green light, something just clicked. I knew I had to stick to it - it was going to save my life." By the time Clay started training, he was 27 stone. He started off working out by himself, dropping nearly three stone before progress slowed. It was a pattern he was all too familiar with - but this time he didn't give up. "I got myself an online coach and that changed everything. He wrote me a structured program and he basically helped me understand the body better and how important it is to actually eat food. "That's something that has really struck me in this whole journey - you shouldn't stop eating to lose weight. A lot of people think that to lose weight, you just increase cardio and not eat as much. But - and I am speaking from experience - your body starts to slow in progress and lose metabolism. Honestly I am eating more food than I ever have, but still losing weight." He worked with that coach for 16 weeks, before moving to another for a short time, and is now coached by a bodybuilding professional as he works toward a new goal: stepping on stage. "I'm aspiring to go on stage in two years. I don't think I'll ever not use an online coach - they're great. Not only because I've learnt so much, but also the accountability. You can't slip up or not stick to your diet because you've got to check in every week.” In January, Clay was 173 kilograms, and now he's 108 - losing an incredible 64 kilograms. "People ask if I'm using Mounjaro pens or anything like that, but I've not used one weight loss pen," Clay said. "I don't believe in them. I tried them about two years ago and all they did was make me physically ill, and I'd put the weight back on. Earlier this year, I promised myself not to touch one - not to try any shortcuts, because there are no shortcuts." Beyond the physical activity, Clay also acknowledged that diet had been central to his transformation. "Before all this, I couldn't be bothered to cook," he admitted. "I'd have a McDonald's breakfast or a Greggs breakfast most days, which I wouldn't even count as a takeaway... that was just standard procedure. "It would just be a lot of takeaways and a lot of crappy food, and then when I'd try to burn it off, I'd eat maybe 1500 calories a day, which for my size at the time was dangerous." Now, his meals are consistent and balanced. "My food's really clean. In the morning, I'll have four whole eggs with four egg whites, sourdough toast, oats and berries. Then it's pretty much chicken, rice and salad, more or less three times a day. "I also like a yogurt bowl. I cut down processed foods if I can. I try to just eat whole, clean foods. That's been my diet for months. Hand on heart, the last chocolate I had was in February." He allows himself the occasional "cheat meal" - usually on his coach's advice. "That's usually something like a big rib eye steak or a mixed grill, maybe a small slice of cheesecake," Clay shared. "But in terms of snacks, crisps, chocolate, or fizzy drinks - I don't do any of that. I'll have one sugar-free can of Fanta as my treat sometimes, but otherwise it’s just water." Learning to cook has been one of the unexpected positives. "Before doing this, I'd never have a clue how to cook, so in a way, it's helped me mature. I switch things up so eating doesn't get boring. I'll cut potatoes into chips and air fry them, season food differently, anything to keep it interesting." As the weight came off, his confidence grew, prompting him to grow a social media presence. "I was always shy and didn't really like posting my weightloss progress, but then I thought, no - I'm proud of this. And people started messaging me saying that I'd inspired them. I got more messages saying I'd motivated people to go back to the gym or start dieting. That's what really pushed me." With all the encouraging messages, Clay decided to go one step further and help people who are in the position that he once was. "I do some online coaching myself. I've got about 15 clients. But it's not about the money for me, I just want to help people. "I was literally on my phone this morning for about an hour and a half with someone who wasn't even a client, just someone struggling with gym anxiety. I want to show people how important food is, rather than starving yourself. It's something I'm very passionate about. "Going from struggling to lose weight to helping others... it's been crazy! It has just been a mad year." Clay's routine has become strict but structured. “Someone said the other day that I live like a monk," he laughs. "I just like my morning rituals!" Stay informed on the latest health news by signing up to our newsletter here When asked about said routine, Clay recites it with ease. "I get up, do some steps first thing, take my vitamins, have apple cider vinegar for my gut health, eat breakfast, then depending if I'm in work or not, go to the gym and do cardio. When I come home, I make some food, do more steps, then go back to the gym in the evening for weights. After my last meal, I tend to do more steps because it helps digestion. I just do that day in, day out." He doesn't drink alcohol and no longer goes out on weekends - however, these are sacrifices that Clay believes is necessary for a healthy body and mind. "My family have been so supportive, especially my mum and dad. My dad's a massive fitness fanatic and has helped me so much. They can see that I am a lot happier and more confident in myself - and I am." In saying that, he admits that the journey hasn't come cheap. "I pretty much had to buy an entirely new wardrobe! Some of my tops were 6XL - now I'm an XL. My jeans were 48 inches, now I'm a 34 or 36. I gave all my old clothes to charity. Even stuff I bought a few weeks ago is too big now." Despite this, Clay never set a specific target weight and has no plans to. "I never had a goal. For me, it was just to look better in myself, that was all I wanted. "But now I'm considering going on stage and doing a bodybuilding competition. I've always loved lifting weights, I've always loved training. Before this, it never crossed my mind to do a competition, but recently people have been asking me about it and I thought, it'd be cool just to say I've done it." True to his determination to defy the odds, Clay also surpassed doctors' expectations by making a remarkable return to rugby - even if it was short-lived. "I managed to play again this year one year later since injury proving them wrong but literally broke my ankle first game," he laughs. "So it was this year I decided to fully retire from rugby and focus on coaching and helping others." After a year that's completely transformed his life, Clay has simple advice for anyone looking knuckle down and to do the same. "Just try to stay consistent. Everything's got to be nailed - your diet, your training, but also your rest. People think training six or seven days a week is good, but your body needs to recover too. Too many people want results yesterday. You've got to set realistic targets. It takes time, but it's worth it."
