MARK

MARK

When Mark first started with me he was 90kg and we got him down to 82kg. Body fat was 19% and we got that down to 13%.Due to his lifestyle and social commitments he had a number of holidays and nights out which would include alcohol/high kcal foods. Because of this there was no point sticking to a macro split and therefore stuck to a protein target and the remaining kcal in carbs and fats. As long has be hit the protein and didn’t go over the kcal I was happy during the training phase.

On a day or holiday when it involved alcohol/high kcal food, I just allowed him to do his own thing and not make him feel bad about him having fun. The next day he would either reduce his kcal or start a fresh again. That way when we got back to training he was so focused and not down because his PT had told off all the time. All I made sure was that he knew the result would take longer.
His programs from me was mainly weight lifting/compound movements and always changed every 4 weeks always looking to progress in some way. He also added walking into his training/social life instead of taking public transport.

I would say this whole process took about 6 months to achieve, having on and off nutrition/training.
– Simon