Marcus came to Enterprise Fitness in January 2018 with the goal of changing his body composition, increasing muscle mass and getting leaner. He was also recovering from a fairly significant bicep tendon tear which required surgery.
10 months later and we have a head-turning transformation!
STATS
- Weight: 76kg same as the start
- Body Fat: 21% down to 8% (13% drop)
- Lean Mass: up from 60kg to 69.4kg (9.4kg increase)
TRAINING
In line with Marcus’ goal of getting stronger, we started out with a huge emphasis on strength-based training. This composed of 4-week blocks of:
- 5×5,
- wave loading,
- ascending reps,
- descending reps
- and finally clusters.
Later on, when we started focusing on fat loss, we moved into
- an 8×8 phase,
- followed by giant sets,
- and finally into energy systems.
- We saw some huge changes in the last 12 weeks after the work we had put in earlier on.
NUTRITION
Marcus was significantly under-eating when he first came to Enterprise Fitness. We started building up his food intake to roughly 2600 calories a day. It might sound counterintuitive for fat loss, but this was necessary to get his body functioning healthily. In fact, Marcus was getting leaner based on his skin fold measurements – going from 21% body fat to 12%. Not to mention the massive strength gains he’s achieved during this time!
Eventually, we hit a plateau at 11% body fat, signalling that we’ve reached the peak of his caloric intake. At this point, we started gradually cutting back his food intake. This was done gradually – no crash diets or anything excessive – in fact, the lowest we got his calories to was 1700 – which is significantly more than what he used to be eating when he first came to Enterprise Fitness! We also added in strategically timed refeeds every now and then, where we bought him back up to baseline calories.
With Marcus’ dedication and hard work, he continued to lose fat until he was sitting at 8% body fat! #shredded!
Overall, I have never worked with someone that pushes themself so hard with numerous counts of potential spews, lots of swearing and someone talking to themselves as they lay on the pavement out the front of the gym. #JustKidding #NotReally
I have loved working with Marcus and I can’t wait to see what we are going to achieve next.
Well done Marcus! Keep up the great work.
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