Paul came to Enterprise not satisfied with how he looked. He was lacking energy, had a few niggling injuries, and was unsure about his nutrition and training.
Fast forward to today – Paul has lost an impressive 13 kg in 16 weeks training with Coach Tyler Cosnett!
So we asked Tyler to share a bit about his training and nutrition secrets…
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TRAINING
After Paul’s initial structural balance assessment we determined he had some problem areas that we needed to strengthen and mobilise.
We focused on these primarily in his first phase of training and continued to address them throughout future phases.
Paul’s training periodisation over 16 weeks was the following:
- Accumulation 1: 4 x 8-10
- Intensification 1: 6 x 6
- Accumulation 2: Escalating Velocity Training for Fat Loss
- Intensification 2: 5 x 4-6
Paul responded well to planned deload weeks in week 7 and week 13 where we halved his training volume. As a result, he came back leaner, stronger and feeling refreshed for the weeks to come.
NUTRITION
As for Paul’s nutrition initially we focused on cleaning up his diet and building up his appetite to 4 solid meals per day.
Paul was actually under-eating when he started so for the first 6 weeks we increased his food intake week by week until he stopped losing body fat.
From this plateau point, we began slowly decreasing calories every 1-2 weeks, while strategically placing refeed days every 2-3 weeks depending on results.
Paul responded well to a simple training and rest day carb cycle where he enjoyed 2-3 meals with carbohydrates on training days, while keeping his rest days low in carbs and higher in fats to keep him insulin sensitive, allowing him to better utilise the carbohydrates on his training days.
Well done Coach Tyler and Paul! Can’t wait to see what’s in store next or this A-team!
Want to find out how you can achieve long lasting results like this? Email us at [email protected] and find out how we can help!
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