7.5kg of Lean Mass Gained!
Rob: A Case Study
Robs Results at a Glance:
- Lost 6% Bodyfat
- Gained 7.5kg lean mass
Rob’s initial goal was to put on some muscle mass. Training with Enterprise Fitness Master Coach, Tyler Cosnett, he informed him that he would need to eat a lot and train hard consistently.
Rob joined Enterprise before the Melbourne 2020 lockdown period and put on 4kg of lean mass. Over the 6 months 2020 lockdown period, he had limited access to equipment and trained sparingly, therefore, losing 2kg of his hard-earned muscle.
Once the Melbourne lockdown period came to an end, Rob returned to Enterprise eager to put on the muscle mass he had lost while leaning up throughout the process.
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Training
Rob’s Training Phases included:
- 12,10,8,8
- Post Exhaustion method
- 8-8-16 Triset
- 6×6 Method
- 5 x 8
- 12,10,8,6,15
- 10,10,8,8,8
- 8,8,6,6,4,4 + Drop sets
- Tri-sets
- Variable Muscle Action Technique
- Advanced German Body Composition
Nutrition
Rob was in a caloric surplus for most of his time at Enterprise Fitness, however, to get his body fat percentage down at the end, we strategically dropped his calories week to week with well planned refeed days to end on 7.8% Body fat.
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Physical Activity
Monitoring Rob’s daily step count and ensuring it stayed above 10,000 per day was a vital part of getting his body fat down as without a concerted effort to get out for a walk, Rob would only hit 3-4000 steps per day working as a paramedic, which wasn’t enough activity to get the dial moving.
Want results like Rob?
Enquire with us now for a consultation with our team!
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Enterprise Fitness is Melbourne’s Premier Personal Training Studio. We train hundreds of clients and have achieved thousands of world-class transformations. If you want to transform your body, lose fat or gain lean muscle mass. Enquire today for your consultation!
