Enterprise member, Damon, has been absolutely killing it in the gym!
What he’s been able to achieve in a short span of 12 weeks is totally mind blowing, and we’ve asked his Enterprise coach to share a few secrets to this impressive body transformation…
Initially Damon came to us eating one solid meal per day along with three to four protein shakes as he thought this would be the most efficient way to lose weight.
In his first session, we educated him about nutrition and set him up on a plan of eating 4 quality meals per day and cutting out the shakes completely.
Once Damon adjusted to these new eating habit,s we began increasing his food intake on a weekly basis until we found his baseline energy expenditure. This took us 6 week,s and at this point he was eating more than he ever had whilst still losing body fat.
Once his fat loss plateaued, we began to lower his calories week by week, leading to further body fat loss.
At the start, we used a training/non-training carb cycling split, and then transitioned to a high/medium/ low split in the later phases.
Damon responded very well with strategically placed refeed days every two to three weeks, where we would increase his total calories mainly from increasing carbohydrates for 2 days at a time.
Damon started with a basic Upper/Lower split training 5 days per week.
Our goal in this phase was to build solid movement patterns by teaching Damon how to move and train. We focused in on full range motion movements that set Damon up to train harder in future phases.
As our primary goal was body re-comp, in the next phase we lifted the training volume again where Damon completed an 8 x 8 method.
This method allows us to fit a lot of work in a short amount of time and use large compound movements with shortened rest periods to set up a great environment for fat loss.
Finally in phase 3 we wanted to put a little bit more muscle on Damon’s frame so we took him through a brutal Giant Sets routine.
In this final 4 weeks Damon’s lean mass increased by 2.5kg while his body fat continued to continually drop.
Damon will now take a de-load week where his calories will be put back up beyond his baseline to let his body fully recover from this phase.
Damon has been a pleasure to train as he pushes himself every session and I can’t wait to see what we can achieve in the next 12 weeks.
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