Nino’s Transformation – 15 Weeks to a Pain-free Life!
When Nino walked in the Enterprise Fitness doors at the beginning of January 2021, he was lethargic, had pain in his back and knees, and struggled to walk up the steps, both at home and at work. At 69 years of age, Nino already had two full hip replacements and would often suffer from them dislocating at random times during the day without warning. Through proper screening for structural imbalances and weaknesses, we were able to identify the root cause of Nino’s issues – having weak glutes and core muscles. This forced his body to put all the weight and pressure through his lower back and knees without really using his quads much at all.
After 15 weeks of training twice a week at Enterprise Fitness with the team of trainers, Nino dropped 5.2kg and was able to live life pain-free and with more mobility than he’d had in a very long time.
Here are Nino’s results:
- 88.6kg -> 83.4kg (5.2kg down)
- 26.1% -> 20.1% body fat (6% down)
- 260.3mm -> 176.3mm measured body fat (84mm down)
- 65.5kg -> 66.6kg lean mass (1.1kg up)
Nino’s training and nutrition programming went as follows:
Training
Phase 1 (8 – 12 reps): Throughout Nino’s initial phase, we focused a lot on rehab, activation and highly regressed exercises – really keeping it simple. Nino trained two hours per week at Enterprise Fitness and also had a daily 20 minute muscle activation/rehab routine that he needed to complete. Due to only doing two sessions a week, Nino’s program was two full body days with 18 sets each.
Phase 2 (8 – 12 reps): Nino’s second phase was within the same rep range as his first, but what we did was progress a lot of the exercises, such as going from a front step up, to box squats and assisted split squats. We also introduced isometric pauses to some exercises and increased time under tension. During his second phase Nino continued to train for two 1 hour sessions at Enterprise Fitness, as well as sticking to his home activation plan which had also been progressed. Both days had 22 sets of working exercises.
Phase 3 (6 – 10 reps): In Nino’s third phase, we introduced Nino to split giant sets in order to increase the amount of work done in a shorter amount of time. The sets consisted of four exercises that were grouped together, with 60 seconds rest between each exercise, before completing B series as a tri-set. Again, continuing with progression, we introduced Nino to barbell front squats (one and a quarter reps) barbell bench press, and increased his work from 22 to 29 sets per day.
Nutrition
Nino’s initial nutrition phase was focused on simplicity and replacing snacks with proper meals containing protein, fats and carbs. There was no calorie or macro counting – only hand measurements, where he ate to his appetite during regular, set meal times. Due to Nino’s chronic pain and stiffness, we also worked on strictly eliminating gluten and dairy to avoid any possibility of further inflammation on his gut and joints.
The second nutrition phase was where Nino started to weigh his food and really got a feel for how much he should be eating, while still being in a deficit and building phase.
Throughout Nino’s journey, his food intake continued to be built up until he plated at 2500 calories, which was when we brought him back down to 2300 calories a day.
Supplementation
During Nino’s training, he was supplemented with Omega-3s, curcumin and collagen.
