Chris’s goal was body composition, he wanted to get leaner and stronger without compromising his social-life.
Body Weight: 98.9kg > 92.6kg
Body Fat: 18.4% > 12.5%
Time Frame: 3 months
Chris is a busy man with kids and a very active social life, an absolute legend always buzzing around and fun to train. Trainer Matt & Cristiano had to slow him down sometimes cause he is the kind of guy who wants to get things done, so they gave him a few drop sets here and there.
Notes from Trainer Cristiano & Matt:
I gave Chris an everyday nutrition plan to follow for the first 2 weeks so he could develop a routine and get used to his new nutritional habits, he was self-efficient throughout the whole process so we switched to Training Days-Non Training Days plan with a macros approach so he could have more flexibility and play around with food choices. He found great benefits by cutting out gluten (gut health improved as well as his focus and productivity on the workplace)
Calories kept increasing until i found his true baseline in which he spent the majority of Phase 1&2, 40% deficit for Phase 3
While in the process we hit a couple of milestones and pretty significant performance goals. Bench Press 95kg x4 – Deadlift 140 x6