Body weight: 72kg – 62kg
Body fat: 26% – 15% / 257mm – 119mm
Timeframe: 6 months; March to Sep ‘22
Client’s initial goal: Sunny wanted to compete from Day 1, so we committed to ICN Men’s Physique Season A Mar ‘23 and devised a 12-month plan to achieve this goal.
We set a plan to reduce his body fat by over the first 24 weeks. We hit the mark with this, dropping over 11% and 10kg in 24 weeks, or around -0.5% per week on average. This included periodic maintenance phases to account for lifestyle circumstances and travelling. During this period, we also laid the groundwork for training. We addressed an ongoing shoulder issue by correcting his bench press form and brought up his barbell lifts as performance indicators. After all, a stronger muscle is typically a larger muscle. We have just commenced our Building Phase whereby we will focus on building his food and maximising muscle growth, especially in the delts, chest, arms and legs. We are on track for Season A ‘23, hitting checkpoints along the way around body composition and performance.