Transformation – Esa Janara

Meet Enterprise client Esa.

Esa already had a high training age before coming to Enterprise competing in powerlifting. He wanted to switch his focus to body composition. These photos are 11 weeks apart. In the first, he’s 23.4% body fat and weighs 77.2kg. In the second 13.5% body fat and 69.1kg.

TRAINING:

Phase 1: GPP: 4 to 6 (I started Esa at a more advanced GPP. Compound lifts were introduced from the start as he already had a high training age. The main compounds were bench, military press, back squat and deadlift.
Phase 2: 6,6,4,4,2,2 + 8 x 8. (Two strength days at the start of the week with three days of 8 x 8)
Phase 3: Tri Sets (5 days)

NUTRITION:

I started Esa in a 30 % Deficit. Each week I Increased his food until we hit his baseline. This took 4 weeks. After keeping him at baseline for 2 weeks. I brought his food down again to a 20 % Deficit. For his last training phase, I used carb and calorie cycling approach with two high carb/calorie days, three moderate carb/calorie days and two low carb/calorie days. The last week before his photo I Incorporated a peak week nutrition plan with a depletion a few days before and carb up on photo day.

Want to be like Esa?

Email enquiry now and come in for an initial consultation.

 

 

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