SEPT 23, 2019 - Client Case Study

Chris, Age 32, London ​

 

12 week program goal: Increase upper-body mass & aesthetic attaining to a traditional, lean v-shaped physique​

 

Chris dropped over 7kg of body fat and gained nearly 4kg of muscle in 12 weeks. 5 weeks of which were spent abroad!

When we started working with Chris the goal was simple. Increase his lean mass, and decrease his fat mass. Having played very little sport since university Chris didn't have enough lean mass to go for a straight forward 'cut' (energy deficit to ellicit fat loss accentuing existing musculature) so instead we opted to go a little off pieste.

 

Chris spent the first 4 weeks in a moderate caloric deficit (13%) while following a self-lead 5 day week intermediate resistance based program that utilised heavy compound lifts with exaggerated time under tension training to provoke new muscle growth whilst allowing fat loss in his work gym. 1 of his 5 training days specifically focussed on Chest & Shoulder Hypertrophy during that initial 4 week period.

 

After 4 weeks we weighed Chris in with the intention of reducing his deficit and putting him into a short 'bulk cycle' (calories are sharply increased for a short period of time to allow recovery and muscle development). However, due to extensive travel, a new job and social commitments Chris had not been able to consistently hit his calorie target. Ultimately this meant Chris was falling behind.

 

To ensure Chris hit his goal we did 2 things.

 

1) Marginally increased his caloric deficit to 16% (from 13%)

2) Challenged him with an additional NEAT (non-exercise activity target) of 12,000 steps per day which we monitored using his Apple Watch 

 

With these 2 strategies Chris was able to increase his TDEE (total daily energy expenditure) whilst maintaining his food intake at 16% which in turn enabled us to offset the occasional unavoidable caloric increase he experienced whilst travelling for work 

 

Week 8 weigh in saw a fantastic drop in body fat % with an increase in Lean Mass and, upon looking at his progress chart the decision was made to stay on the same course meaning Chris walked away from the 12 weeks with:

 

- 7kg drop in body-fat    (14.5kg to 8.5kg)

 

- 4kg increase in lean-mass    (70kg to 74kg)

 

1.7kg drop in overall body-weight    (84.7 to 83kg)

 

Having responsibility for your own training is hard at first, but with the full support of their team and a little graft it's extremely liberating.

 

Here's what Chris had to say.

 

I had a very different start to most joining FITcademy as I was able to meet Clem in person to discuss my goals, which I have to admit I was a little apprehensive about but it didn't take long to figure out what I wanted to achieve and within 24 hours I had my first training program and calorie targets sent through.

 

The training itself was hard, I really struggled at the start trying to balance my work, social life and getting to the gym but when you settle into the routine it just kind of becomes a part of who you are. I can see why people say it's addictive! 

 

Travel was also a big hinderence in the first 4 weeks, both with training and diet. Hotel gyms aren't known for being great but I got in contact with the support team and they simplified a lot of the training so it could be done with little to no equipment at all which worked a lot better. 

 

Overall I can't recommend FITcademy enough. Having responsibility for your own training is hard at first but with the full support of their team and a little graft it's extremely liberating and something I genuinely think I'll be able to keep on doing for the foreseeable future!

 

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