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Amir – 13 Weeks to Pain-free Success

He Lost Fat AND Rehabilitated His Shoulder

Amir came to Enterprise Fitness with the goal of losing fat and improving his strength in the gym, which was undermined by an existing shoulder injury. Ultimately, these goals represented an emerging priority towards his physical health and fitness which he had long overlooked due to a busy work life.

Amir was previously training at the gym, but did not have a systematic training or nutrition plan to successfully achieve his goals. This was compounded by injuries which slowed his progress. But it all changed when he started training at Enterprise. 

Here was what Amir achieved after 13 weeks:

  • Lost 15.1 kgs in 13 weeks (102.3kg to 87.2kg)
  • Pain-free shoulder


Amir’s training was split into three phases:

  • Phase 1 – GPP 4×10-12
  • Phase 2 – Modified 8×8
  • Phase 3 – Modified tri-sets

Amir began with a GPP (general physical preparedness) phase to develop foundational strength, stability and mobility in key movement patterns. Amir experienced scapular winging, shoulder instability with radiating pain, and tightness in his neck and upper trapezius. Rectifying his shoulder injury was a gradual process but it greatly improved with specific rehabilitation exercises that targeted muscular weakness, such as serratus anterior and subscapularis strengthening.

From here, he completed a modified 8×8 which increased the total training volume but also reinforced technique through the high exposure to individual movements, particularly with more complex movements like deadlifts and barbell squats.

The third phase used modified tri-sets to increase total time under tension and work density using a spectrum of repetition ranges to drive lactate accumulation and ultimately fat loss. By this point, Amir was dumbbell and barbell pressing pain-free across all pressing angles.


We started on a -20% net weekly caloric deficit, alternating between training day and non-training day nutrition to accomodate for variations in activity level, energy and recovery demands.

Protein was consistently at around 2g/kg bodyweight to support lean muscle mass and fats were also maintained at around 0.8g/kg bodyweight throughout. Carbohydrate was the main fuel substrate that was manipulated throughout Amir’s 12 weeks in synchronicity with increases in training volume. To maintain training performance and manage stress, carbohydrates were reserved for pre and post training and for fuel and glycogen replenishment respectively.

Ultimately, the key to Amir’s success was developing a routine with his meal preparation and timing, so that he was not reliant on finite willpower to achieve daily success.


In regards to supplementation, Amir used the Night Magnesium powder and Trighanda by Designs For Health and MetaZinc by Metagenics. He was provided with specific lifestyle, nutrition and supplementation support to help him handle his stressful workload and constant lifestyle.


Interested in changing your body too? Enquire now today to speak with us.

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Privacy Policy

Enterprise Fitness – Data collection and privacy policy
Thank you for visiting Enterprise Fitness, located in Richmond, Victoria.
We respect and protect the privacy of our website users and clients.
We act in accordance the Privacy Act 1988 (Cth).
This policy tells you how we collect and use information.

Data Collection

We only collect the Personal Information or additional information necessary to provide the service or goods you require. “Personal Information” means any information from which your identity is known or can be reasonably ascertained.


We do not collect Personal Information about you when you visit our website.
You can use the website without telling us who you are or revealing other Personal Information.

If you send us a contact or feedback form we will collect Personal Information. If you contact us we will collect the email address you nominate and any other identifying information you provide, such as a name or phone number. You consent to us contacting you by providing that Personal Information.


We also collect Personal Information about you when you commence training with us as a client or when you make a purchase through our website. This may include additional information about you, such as your training history, health etc.

When we collect Personal Information or additional information we will treat it in accordance with our privacy policy.

Privacy policy

Access to your Personal Information or additional information is restricted to staff who need it to provide benefits or services to you.

We train our staff about the importance of confidentiality and maintaining the privacy and security of your information.

We do not share Personal Information with other entities unless you request us to, we ask you first or required by law to share.

We may share anonymised data, such as your server location, with other entities.

We collect this data by using Cookies (which are small files that are stored on your computer or mobile device). We use Cookies to record how many times you have visited our website and which parts of our website you have visited. Cookies can be used to provide you with information that you are interested in. By using our website, you consent to the processing of data about you by Google in the the way described in Google’s Privacy Policy.

If you ask us about an issue that needs to be dealt with by another entity, we will treat your Personal Information confidentially and request any other entity to do the same. We are not responsible for what other entities do however.

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You may request access to Personal Information about you that we hold. You may ask us to correct your Personal Information if it is not accurate, up-to-date or incomplete.

You may make a complaint about our handling of your Personal Information.

To protect your privacy, we will require evidence of your identity before we can give you access to information about you or change it.

You can contact us by email, or send your request or complaint to the postal address below. We undertake to respond within 30 days.

If the request or complaint will take longer to resolve, we will provide you with a date by which we expect to respond.

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Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

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