Consistency Got Him Leaner
Frank came in to Enterprise Fitness in November 2020 wanting to lose fat and build muscle. Fast-forward 24 weeks, and he achieved just that with the team of trainers at Enterprise.
Here are Frank’s results at a glance:
- Bodyweight: 1.3 kg drop (113.5 kg to 112.2 kg)
- Body fat: 3.8% drop (16.7% to 12.9% on biosignature)
- Lean mass: 3.1 kg gain
Nutrition
Before coming to Enterprise Fitness, Frank had been following a consistent meal plan consisting of healthy protein, carbs and fats. His daily calories ranged from 2000 to 2500 calories each day, with his highest being around 2500 daily calories. So that’s where we started: 2500 calories per day.
Here were Frank’s starting macros and calories:
- Protein 170g
- Carbs 275g
- Fats 80g
Total: 2500 calories
To see what would happen when we changed his macros while keeping his calories the same, we collected data from his previous week’s food log to work out the average calories and use that as a starting point. Over the next 24 weeks, we built Frank’s calories up to 35 x (bodyweight), which was around 3800 calories.
Here were Frank’s macros and calories after 24 weeks:
- Protein 200g
- Fats 90g
- Carbs 550g
Total: 3810 calories
Training
As Frank is someone who loved to train and had access to a full gym set up, we increased Frank’s PAL (physical activity level) to heavy or highly active (x 1.8). His training schedule consisted of a training day and non-training day split. We started Frank off with a 12, 10, 8, 6 Method with drop sets in his first cycle, before progressing to a 7, 7, 5, 5, 3, 3 Method with rest/pause method in B series in his second cycle. Next, his third cycle (Meso cycle 3) was the 6, 6, 6, 10, 10 Method with post fatigue. In his last cycle, we moved into straight sets focusing on one muscle group per training phase, targeting the arm, back and delts, to continue his bodybuilding.
