Alan’s results at a glance:
Before:
- 17.7% Body fat
- 64.1 kg Bodyweight
- 52.8kg Lean mass
13 weeks later:
- 12.1% Body fat
- 64.1kg Bodyweight
- 56.4kg Lean mass
Coming from a background with a learning disability, Alan had never trained or touched weights before. He came to Enterprise Fitness wanting to change his body, and we achieved just that in only 13 weeks. Here’s how:
Nutrition
With his nutrition, Alan was 100% consistent in sticking to a high protein diet initially in a minor calorie deficit, before progressively increasing his daily intake with each phase of training.
Training
During his training, his weight fluctuated slightly by a maximum of 1kg, but his body recomposition process went dramatically well. As he progressed through the training phases, he put on 3.6kgs of lean mass and dropped 5.6% body fat at the same time, while maintaining the same bodyweight. Despite facing some challenges while learning new exercises, Alan maintained an excellent and determined attitude as he pushed himself to maximum capacity while we progressively overloaded the weights. Working together, we were able to nail the foundational movement patterns through strict tempos and movement progressions, with an example being progressing from squatting his body weight with heels elevation to squatting under a high bar at 60kgs for 10 repetitions.
We are so proud of his astounding body recomposition result.
Interested in training with us too? Get in touch today and book an appointment!
Trainer: Marshall Tan
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