William, founder of an education business and father of four, was following a completely unstructured training routine, relying mostly on advice from social media influencers. His ultimate dream was to look like Chris Hemsworth in the movie “Thor.” William’s original body weight was 77.6 kg, with 18% body fat. So he was in what most people would consider “good shape” but he was dissatisfied with the results his efforts were giving and confused by the amount of contradictory information online.
William achieved really amazing results in the first 12 weeks of training with us- getting leaner than he had been before, stronger across all areas. This is typically where most transformation stories stop- but it’s really where ours begins.
Below you can read how Coach Jeremy guided William over the course of the next year to produce a noticeably more powerful, leaner and imposing physique.
Initially, we increased his training volume and frequency, focused on getting him stronger, increased his protein intake, and lowered his total calorie intake. The goal of the first phase was to reduce his body fat to 10%.
By the end of January 2023, he had reached 10% body fat at 77 kg.
The goal of the second phase was for him to gain muscle mass. We put him on a calorie surplus of 300 calories per day, slightly decreased his protein intake, and increased his carb intake, as carbs are highly anabolic when someone is lean.
For nearly a year, we focused on him gaining muscle mass. He eventually increased to 86 kg and 15% body fat.
In the third phase, the goal was to maintain as much muscle as possible while getting him as lean as possible. We implemented a 12-week diet, increasing his protein intake to 2 grams per kg and reducing calories to create a 25% daily deficit.
In 12 weeks, he reduced to 8% body fat and 78 kg, achieving his goal for a photoshoot.
October 2022:
May 2024:
Overall, William gained 6.1 kg of lean mass and lost 7.1 kg of fat mass.
I think for me this has been ore than a 12 week journey- I experienced great initial results and got leaner than I’ve ever been before But the real value has followed since in bringing me to this point where fitness is totally integrated into my lifestyle I’d say that fitness and nutrition are now totally integrated into my life, they’re now something I couldn’t do without.
My advice would be to trust in the coach, be consistent and then the results will come.
*Results will vary from individual to individual
**Results are based on each client’s circumstances.
