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Frank’s Transformation – 24 Weeks to a Leaner and Stronger Body

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


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


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.

Want to achieve the same results as Frank? Enquire now.

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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.

How we deal with complaints and requests

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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