Client Online Transformation – Enterprise Fitness
Ken Smith Online Training Case Study
Ken trained online with Enterprise Master Coach Marshall for 11 weeks.
Starting Stats (Dexa scan):
- 65.6 kg
- 13.7% Body fat
- 31.9kg Lean body mass
Post 10 weeks (Dexa Scan):
- 62.8 kg
- 9.3% Body fat
- 32.3 kg Lean Body Mass
As the stats show, Ken dropped 4.4% body fat and increased lean mass during his cutting phase by 400g.
Previous to starting with Enterprise Fitness, Ken was counting macronutrients, eating about 1700 calories, on a lower protein intake and his training was suboptimal due to a back issue and a suspected slip disc.
Our starting point was to increase protein intake and calories to 2000 calories a day, allowing him the choices of whole foods that fit the macros guideline. We set non-negotiable foods so he hit targets but then allowed a calorie buffer for a more flexible diet over the weekend. What this looked like; hitting a protein intake goal with the addition of some extra meals for Friday and Saturday.
The training program setup was four weight training sessions that took into account his previous injury and progressive overload. This style of training ensured muscle mass was preserved and built during the ten weeks.
Over the weeks, the lowest calories were dropped was to 1700 for the last two weeks, with the inclusive of 2 days of relaxed eating. The training program progressed to more of a lactic-based rep range and paired up to promote fat loss and sarcoplasmic hypertrophy; cardio was added in the last two weeks—three 15 min HIIT sessions on the cardio machine.
Everything was textbook. From the increased weights lifted every session as we changed programs to Ken progressively dropping body fat. Ken’s compliance was 10/10!
Want to be like Ken and level up your training and nutrition?
A great result for Ken, and fantastic work and online transformation by Enterprise Master Coach Marshall Tan.
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