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Insane Lockdown Transformation | Alessandro Colandrea

Check out Alessandro’s transformation!

Even despite COVID-19 Lockdown, he was able to go from 77kg to 69.8kg and he’s still progressing! Thanks to his Enterprise Master Coach, Liam, he is sure to be a competitor to look out for in the next ICN season.

We’re looking forward to seeing your prep results, Alessandro!

covid transformation

covid transformation

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.

Methods included:

  • 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.

Let’s see what condition he’s in come 13 weeks from now, when he competes in the NSW ICN Champs and does a photoshoot!

Want to look like Alessandro? Let’s chat.

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