Many people will be hitting the gym this month as they look to transform their bodies in 2022.
UFC star Conor McGregor underwent an incredible body transformation of his own prior to Christmas as he put on two-and-a-half stone.
Many will be wondering why you'd want to gain weight at this time of the year, but McGregor put on two-and-a-half stone of pure muscle - not fat.
His trainer Alejandro Celdran explained how he achieved it with Spanish outlet AS, highlighting how key McGregor's diet was to him achieving his goal.
Celdran revealed that hypertrophy training - focusing on growing the size of the muscle - became a priority for the Dubliner.
This was accomplished by using a high volume of training rather than frequency, with a minimum of four weekly sessions for each muscle group.
McGregor's training would range between six and 15 repetitions, while he would prioritise free weights and supersets over machines.
Celdran also ensured that there was little rest between different exercises.
However, McGregor's diet was the most important part of the transformation, as that's what allowed the muscle to grow.
The Notorious' diet consisted of six meals a day, eating foods like chicken, fish, beef and eggs while measuring fat and carbohydrates.
McGregor's main meal for the day typically included chicken breast with rice and asparagus, and afterwards, a vanilla shake with peanut butter.
Another option would be McGregor's preferred option of Irish lamb stew with potatoes, finishing with a chocolate shake with organic tea.
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