John has recently competed in both the ICN Victoria and the ICN World Champs, and came in more conditioned than ever before.
John Furfaro, Dad of 3, husband and full time business owner has been a long time client of Enterprise Fitness. This year he wanted to compete at a World level.
No stranger to commitment, our job was to prep him so he could show his best. Here’s what we did…
John has no obvious injuries. He’s a little imbalanced from right to left side, but nothing that prevent us from training hard.
Prep started nearer the end of June, and with weekly feedback on John’s recovery and strength progression, we found a strategy that allowed for continuous progress. In the past, he had a tendency to plateau, but this time round we introduced a cycle of one week moderate volume, two weeks high volume and a one week deload for every phase of the program.
We used a DUP (Daily Undulated Periodisation) programming style, which combined strength and higher volume hypertrophy work. With his higher calorie days closer to the weekend, he then felt fresh for his strength sessions at the start of the upcoming week. Creeping up to the shows, more volume work and faster paced sessions were programmed into his training.
Here are example training sessions for each phase of his prep (Upper body A workouts)…
Phase 1 (June 2019)
Phase 2 (July 2019)
Phase 3 (August 2019)
Phase 4 (September 2019)
John was happy to stick to the nutrition plan, especially since he was able to keep cereal in every day, and pizza once a week! When it came to peak week, the pizza was removed in order to push his physique just that little bit more before refuelling him with a carb load before the Worlds.
We first cycled his high calorie days on Tuesdays and Fridays, but then changed it to Thursday and Friday. Having two days of high calories together actually got him leaner, as it gave John a longer period of being in a deficit to help with depletion.
- Starting average daily Calories: 3068
- Ending average daily Calories: 2762
His higher food days stayed between 3700 and 3900 calories twice a week throughout his prep.
Protein included red and white meat.
Carbs ranged from sweet potatoes, oats (or cereal), rice, to maple syrup and fruit.
He had the flexibility of choosing his fat sources, which included butter, coconut oil, olive oil and avocado.
His supplements were kept pretty basic throughout the entire prep. It included Magnesium, Fish oil and Electrolytes. We gave him digestive enzymes to maximise his assimilation as his food intake remained high for the entire prep; this allowed him to get the most from his food.
The biggest milestone during prep for John was his doubts 5 weeks from the ICN Victorian Champs. Anyone that has gone through a prep will understand that as the weeks go by, your head plays tricks with you. Although the doubts crept in, the thought of letting his kids down kept John chipping away.
During his 13 weeks of prep, he lost 6.3kg and 25.4mm of body fat.
- Weight: From 72.7kg to 66.4kg
- Body Fat: From 83.6mm to 58.2mm total
At the Victorian Champs this September, he placed in all of his divisions:
- 4th place in Men’s Physique and Classic Physique
- 5th place in Men’s Physique and Classic Physique
Due to the bigger sized athletes in the Physique categories, we planned to place John in the fitness categories at the Worlds 5 weeks later, which would give him the opportunity to compete against similar frames to his. Consequently, he walked away with:
- 3rd Men’s Fitness Class
- 2nd Men’s Fitness 40+
Well done to John for his awesome progress the hard work paid off!
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