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Leaner and More Muscle | Sandra Tainton

Do you kill it in the gym, eat healthy, but the results are just not showing?

Meet Sandra.
She had this EXACT issue.

She trained her socks off, ate well, but was at a massive sticking point.

Sandra came to us for our expert guidance to take her physique to the next level.

Turned out competing was a big goal on the bucket list; what better way to prep than with Enterprise Fitness?

During Sandra’s training with Master Coach Tyler Cosnett she gained 4kg of lean mass and lost 12% body fat, AT THE SAME TIME!

Training with us, she killed two birds with one stone, both busting out of her plateau and competing for the first time.

sandra comp prep

Sandra glutes

How did we do it?

Smart tailored training and nutrition:

The main focus throughout her training was around building muscle tissue.

An example training week for Sandra looked similar to below

Monday – Lower A (Glutes / Hams A)
Tuesday – Upper A (Shoulders / Back)
Wednesday – Rest
Thursday – Lower B (Quads / Calfs / Abs)
Friday – Upper B (Shoulders / Back)
Saturday – Lower C (Glutes / Hams B)
Sunday – Rest

Sandra follows a plant-based diet and it wasn’t long until coach Tyler understood what her body responds best to – CARBS.

Lots of them.

Being plant-based meant Sandra had to use some protein and Essential amino acid supplementation to achieve her goals. Here’s what a typical training day plan looked like:

Meal 1 – Protein Smoothie

45g Protein Powder
40g Natural Almond / Peanut Butter
150g Banana + 150g Berries + 20g Maple Syrup + 10g Cacao

Meal 2

10g EAA’s
350g Sweet or white potato or 65g Rice
1 x fruit + 25g Maple Syrup
Vegetables or salad of choice

Meal 3

45g protein Powder
350g Sweet / white potato or 65g Rice
1 X fruit + 25g Maple Syrup
Vegetables or salad of choice

Meal 4

10g EAA’s
350g Sweet / white potato or 65g Rice
1 x fruit + 25g Maple Syrup
Vegetables or salad of choice

Meal 5 (During Training)

10g EAA’s
30g Cyclic Dextrin & 300ml Fruit Juice

This by no means is a normal nutrition plan for fat loss but highlights how everyone can differ dramatically.

There’s no ‘one size fits all’.

Sandra and Tyler had a lot of fun training together and comp day was a blast.

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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.

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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.

Contact us
Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

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