This wasn’t a quick run-yourself-into-the-ground transformation.
Joe came to Enterprise after moving back to his hometown of Melbourne after a long stint in Perth.
Living in Perth away from home, Joe picked up some less than optimal nutrition and lifestyle habits allowing his weight to creep up year after year. Upon his return to Melbourne, he was fed up and ready for change, not being happy with how he looked or felt.
From Day one, Joe never missed a beat, he applied everything coach Tyler advised and has reaped the rewards. Joe currently sits at 34kg down in 20 weeks with a little more to go.
TRAINING
Joe was eager to do whatever was needed to get the best result possible so he started out with weight training 5 days per week, 3 of these being with a coach.
His training volume was strategically increased from phase to phase, providing progressive overload and keeping the weight coming off.
His training phases in the gym included:
Phase 1 4 x 8-10
Phase 2 – 6×6 + 8×8
Phase 3 – Doubles Method
Phase 4 – Advanced German Body Composition
After phase 4, COVID-19 meant all gyms were closed until further notice. This didn’t hold Joe Back for a second. he quickly set out to acquire as much equipment as he could to set up a home gym. Through the isolation period, Joe continued to train 5 days per week and communicated with his coach Tyler via phone, email and a weekly online check-in. His weight continued to fall off during this phase at an average pace of 1kg per week.
Joe didn’t complete cardio as such, but his daily step count was a priority. Like his weight training, this was increased over time, starting at 10K steps in phase one and going up to 16-18,000 steps in phase 4.
NUTRITION
Throughout Joe’s weight loss journey, he followed a paleo(ish) style diet eliminating gluten, dairy and some other pro-inflammatory foods.
Initially, Tyler brought Joe’s food up week after week for 4-6 weeks or until we came to a Plato in weight loss. From there, we systematically lowered Joe’s calories week to week. Joe responded exceptionally well to regular re-feed days where his calories where increased by 20% for two consecutive days primarily from carbohydrates.
We started out having these re-feeds once per fortnight, but as he responded so well we moved to re-feeding 2 days per week.
Not bad to lose to 34kg in 20 weeks when you are only dieting 5 days per week 😉
