From chubby to chiselled: Father reveals how he built the dream body he had always wanted in just EIGHTEEN weeks 

• Shaun Mundin, 34 from Doncaster, was mortified by his holiday snaps
• Father-of-two swapped junk food and crisps for fish and fresh vegetables
• Began lifting weights and started gaining muscle tone 

By Emily Hodgkin For Mailonline

Published: 04:52 EST, 20 November 2015 | Updated: 16:06 EST, 20 November 2015

A father-of-two has revealed how he transformed his spare tyre into a six-pack in just 18 weeks after being embarrassed by his holiday photos. 

Shaun Mundin, 34 from Doncaster, weighed 16 stone at his heaviest - but swapped his junk food habits for healthy eating and trips to the gym and lost four stone.

Shaun, who used to scoff fast-food, crisps and sugary cereals, said he was mortified by his flabby physique after looking through the images of him with his young children and wife during a trip abroad. 

Shaun Mundin, 34, from Doncaster, lost four stone (pictured) after dieting and going to the gym

Shaun, a father-of-two was dismayed by his holiday snaps (above) and was determined to do something to tone-up his physique on his return to the UK

Shaun said he wasn't happy with the way he looked in the pictures and so he decided something had to change - and started a calorie-controlled diet before embarking on a weightlifting plan.

Shaun said: 'I saw a photo of myself after a family holiday and realised how much weight I had gained. I was unfit and uncomfortable and I wanted to be an active Dad.'

Now with two children aged eight and four, Shaun has completely transformed how he looks - and now tips the scales at 12 stone.

Shaun, who currently works as a vehicle refinisher for the local council, ditched his unhealthy lifestyle and started going to the gym and learn about nutrition. 

Despite losing weight due to a restricted calorie diet, Shaun found that he wasn't getting the results he wanted

Week one, left, and week four, right. Shaun, who used to live on fast food and sugary cereals, ditched his unhealthy lifestyle and started going to the gym and learn about nutrition

Week eight, left, and week 12, right. Despite losing weight thanks to a calorie-controlled diet, Shaun found that he wasn't getting the results he wanted from his body until he started a specific weight-training programme

However, despite losing weight thanks to a calorie-controlled diet, Shaun - who didn't realise exercise before decided to get fit - found that he wasn't getting the results he wanted from his body. 

It wasn't until he started a specific program for weightlifting that began to create the toned and fit physique that he wanted. 

He said: 'Now I train three to four evenings a week following the LDN Muscle Cutting Guide - doing a mixture of resistance training with some HIIT workouts.'

HIIT stands for high-intensity interval training and usually shorts bursts of activities for example treadmill sprints, treadmill pushes or rowing intervals. 

Shaun said he would do a 10-15-minute workout doing each exercise for 30 seconds followed by 30-second rest.

Week 16, left, and week 18, right. Shaun's training mainly consisted of resistance training. In particular he focused on his shoulders and abs, back biceps, chest triceps, legs

Shaun's training mainly consisted of resistance training. In particular he focused on his shoulders and abs, back biceps, chest triceps, legs. 

When he could only make it to the gym once a week he would do a full body work out and would do a mixture of exercises including bench presses and squats.

He added: 'I prepare my meals in the evening for work the next day and I have learnt to cook fresh meals in the evening. I now eat fats and carbs after always thinking they were the enemy

'I gained knowledge on nutrition and training and finally put it into practice I do still have a drink at weekends and the odd take-away and nights out with family/friends but the LDN Muscle guides are flexible and they allow you to do this. 

When Shuan started a specific program for weight lifting he finally acheived the toned physique he has today

Shaun says the programme has changed has his life and he can be fitter when playing with his two children

'The guide has changed my life completely. I'm fitter and healthier than ever which means I can be more active and spend time playing with my children and that is what counts.'

The LDN Muscle Cutting Guide is a downloadable 18 or 28-week workout plan that provides a regimental diet and training exercise plan. 

Shaun added: 'I commute to work most days but I also try and fit the odd run in some mornings.

'I tend to fit going to the gym in when the kids are in bed so I'm free to pick them up from school and spend time together.'  

Shaun, pictured with his wife, said: 'The guide has changed my life completely. I'm fitter and healthier than ever which means I can be more active and spend time playing with my children and that is what counts'

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