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His Body Composition Changed Completely!

Marcus Thedor
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! 


  • 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)


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.  

Marcus Thedor


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. 

Marcus Thedor

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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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.

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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.

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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.

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Privacy Manager
Enterprise Fitness
381 Swan Street
Richmond Victoria 3121

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