Very few people reach this condition – and even fewer during a pandemic!
Alessandro went from 77kg on 8th February 2020 to 66kg by 31st October 2020 and he even placed #2 in his first comp!
Check out his amazing before and afters below.
Alessandro’s Results for the NSW State Championships:
Bodybuilding First Timers – 2nd Place
Bodybuilding Rookie – 3rd Place
Bodybuilding Novice – 3rd Place
Bodybuilding Opens Men’s Overall – 4th Place
Thanks to his Enterprise Master Coach, Liam Fitzgerald, for adapting to the challenge of training Alessandro through COVID restrictions and barely being phased!
Here’s how Liam got Alessandro to look this good…
During the building phase, Liam kept his protein between 2.6 and 3.3g per kg of bodyweight, and fats between 0.8 to 1.2g per kg of bodyweight, and slowly increased his carb intake (reaching more than 500g per day!).
Throughout their prep, Liam gave Alessandro both training and non-training day goals to hit. Whilst cutting, Alessandro ate higher carbs and lower protein on training days, compared to rest days, which were built around higher fats and protein, at slightly lower calories. This enabled him to drop body fat, while sustaining muscle mass. According to weekly physique progress, Liam updated his nutrition accordingly.
During the first 12 weeks of building, Alessandro did his fair share of cardio, including Fartlek style spin bike sessions and fast paced walking. This front loaded approach for cardio allows for an easier transition to the cutting phase. In the final 12 weeks, very little cardio was necessary because of this.
During the first 3 blocks of training, Liam and Alessandro focused on building a strength foundation with little volume.
- sets of: 12, 10, 8, 8 with paused reps
- sets of: 8, 6, 4, 4, 6, 8 with drop sets (Covid-19)
- sets of: 7, 5, 3, 3, 5, 7 with VMA (10-1-10) and ISO-holds (Covid-19)
During the cutting phase, volume and intensity increased, with the inclusion of giant and quad sets, along with intensifiers like drop sets and holds.
Want to look like Alessandro? Well, the good news is, you don’t have to do it alone. We are now taking online clients. Want to find out more? CLICK HERE.
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