AFTER: 102.5kg (corrected, just double checked his tracker)
Here are Johan’s initial goals:
- Reduce body fat and get into the low 100s
- Improve his energy, sleep, and overall wellness for life inside and outside the gym
- Learn to manage stress from his busy work schedule
- Introduce direction with his training, he previously has trained the gym but has been inactive for many months prior. We’re currently running a 3x/week full body strength program to build his squat, bench, deadlift and chin-up.
- Improve his understanding of nutrition and skills around meal prep
Phase 1: 4×8-10 GPP
Phase 2: 6×6-8, 8×8, Rest-Pause
Then Johan’s work hours increased, so we moved from 4 sessions using an upper/ lower split to 3 full body sessions in the interest of time efficiency. He also expressed renewed interests in improving his high bar squat, bench press and conventional deadlift so these lifts received greater attention in his programming. Being versatile is important, as ultimately application into real life surpasses any program that functions better ‘in theory’.
Phase 3: Full Body Strength 3x/week 4×6-8
Phase 4: Full Body Strength 3x/week 4×5-7
The initial objective of Johan’s nutrition was creating a foundation of high-quality wholefoods to nourish his body. Yes, calories and macronutrients were accounted for, but emphasizing food quality would enable him to consume diversified micronutrients and benefit from improved energy, digestion, sleep, stress management and reduced systemic inflammation.
Calorically, we began on a -20% deficit to create an immediate fat loss effect, as reduced adiposity would be an independent factor for improving his cardiovascular and metabolic health. Johan found this easy to follow with minimal friction due to the typically higher food volume that comes with wholefood options, hence reinforcing his satiety.
This is paramount for any fat loss endeavour, as wholefoods allow you to volumize your meals (such as abundant vegetables or starchy carbohydrates like white potato) and hence create greater satiety compared to more calorically dense processed foods. It was also advised to practice eating mindfully by avoiding eating too fast, eating while watching devices, or eating in a stressed state – all these factors influence healthy digestion and satiety by regulating our leptin and ghrelin response (‘satiety and ‘hunger’ hormones, respectively).
We included weeks at caloric maintenance depending on Johan’s performance, recovery, dietary adherence (diet fatigue) and other physical and psychological factors.
Supplementation included Designs For Health (DFH) Vitamin D, DFH Omegavail, KTS Electrolytes, DFH Tri-Magnesium Night Powder and Creatine Monohydrate.
Collectively, the goal was to reduce his whole body inflammation, improve energy production and improve sleep quality amidst long work hours.
This was implemented on top lifestyle interventions such as a night routine. This involved disconnecting from devices and instead using this time for relaxing activities – such as gratitude journaling or reading – to create a parasympathetic response, and thus downregulate cortisol and increase melatonin production for sleep readiness.
We set a step target of approximately 60 minutes per day to achieve 8,000 steps daily which was an achievable increase relative to his previously sedentary schedule. Even though Johan was training 4x per week, non-exercise related activity is just as important as it contributes to a substantial portion of daily calorie expenditure, hence affecting rate of fat loss.
We targeted a rate of around -0.7% BW loss per week, or around 800g per week on average. This would amount to around 12kg in 16 weeks, which is roughly what we hit -12.5kg in 16 weeks (so far!) to Johan’s remarkable efforts.
I’m excited to see where we can take Johan’s training, body composition and health in the coming months.
I have been training at Enterprise with Jaka for almost 5 months now, and I am very happy with the experience and results. I feel healthier and happier than I have for a very long time. The gym has a welcoming atmosphere and is very well-equipped. Jaka has consistently been supportive of my goals and has been proactive in adjusting both my training regimen and nutritional advice to help me meet these goals. He also has the patience of a saint and is constantly improving my form. I highly recommend both Enterprise Fitness and Jaka.
Feedback from Trainer Jaka:
Well done to Johan for his incredible work so far!
During his initial lifestyle assessment, we identified the areas which required the most attention; his food choices and behaviours, lack of direction with training, and managing stress from a demanding work situation. With a tailored nutrition, lifestyle and training plan we were able to drop 12kg with a greater understanding around his health and training – more to come!
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