The plateau
When Rishi first walked into ATP, he was 77.8kg at 22% body fat and had noticed himself getting chubby despite regular gym sessions. Training on his own left him stuck: strength gains had plateaued, his grasp of resistance training was minimal, and his understanding of nutrition for body recomposition was limited. His work did not help either: an irregular schedule alternating between day and night shifts left him averaging just 5 to 6 hours of sleep a night.
I was not able to achieve my goals because I had no right plan, and then I had no proper guidance where to start, when to start, and how to start. All the time I lost motivation since I didn’t see the results I was looking for.Rishi
A plan built around his schedule
Working with his coach Nikhail, Rishi got a structured plan built around his rotating day and night shifts: personalised training that progressively rebuilt his strength, and a macro-optimised nutrition plan that prioritised protein while keeping carbohydrates low. His calorie target was tightened from 1546kcal to 1246kcal a day to compensate for the limited cardio his schedule allowed.
ATP gave me a clear path on how I needed to transform myself with a perfectly structured plan that completely worked for my body. Nik really pushed me throughout my comfort zone and managed each and every aspect, from my calorie intake and step count to my workout progression.Rishi
The results
After 13 weeks of consistent training and nutritional guidance, Rishi went from 77.8kg to 68.8kg, a 9kg loss, and cut his body fat from 22% to 12%, a 10% reduction. He increased his dumbbell capacity from 20kg to 30kg per arm, and beat his original 12-week goal of reaching 70kg at 14% body fat ahead of schedule.
In just three months, I went from 77kg to 68kg, and the transformation has been truly life-changing.Rishi
Independent and confident
Beyond the physical change, Rishi came away with nutritional awareness, training principles he can apply independently, and lifestyle habits built to survive a demanding, irregular work schedule long after the programme ends. He now continues his fitness journey with confidence, feeling stronger, more energetic and more in tune with his own body than when he started.
I’m now confident enough to continue my fitness journey on my own, all thanks to his training.Rishi
Rishi now recommends the approach to anyone stuck in the same rut he was in.
If you’re looking for a dedicated and knowledgeable trainer, I highly recommend Nik and ATP!Rishi
Coached by Nikhail at ATP Personal Training Singapore
