John’s Transformation
Before the 2020 pandemic lockdown, John was training by himself 5 days per week. He had also previously trained with a PT but was not seeing results. After lockdown, John came to Enterprise Fitness wanting to lose body fat and build lean muscle, as well as to be photoshoot-ready and make the Enterprise Fitness wall. Working with the team of trainers at Enterprise, it was the beginning of his transformation journey.
Here are John’s results at a glance:
- 8.4kg bodyweight down
- 9.5% drop in body fat
Training
John’s program was mainly focused on weights, with no cardio or step-tracking. The four training phases for him were:
- Phase 1: 8 – 10 reps
- Phase 2: 5 x 6 – 8 reps
- Phase 3: modified 8×8 reps
- Phase 4: modified 8,8,16 reps
Nutrition
Initially, we started John off with 2000 daily calories. We focused on creating consistent, healthy eating habits by getting John to eat at routine times and select a variety of whole foods.
As John lost body fat, we slowly built his daily caloric intake each week until we hit his baseline calories of 3100. From there, his daily intake was brought back down to 2700 calories each day for two weeks, followed by two higher-calorie days at 3100. This then continued in two-week blocks until John’s daily intake was lowered to 1800 calories per day. We then increased it back up to baseline for one week to prevent his body from adapting too much to the low caloric intake.
After just 17 weeks, John is 8.4kg down in bodyweight with a 9.5% drop in body fat and feeling better than ever. He is now well on his way to getting that photoshoot-ready body!
