A totally different silhouette
Enoch has completely overhauled his physique and his outlook on health and fitness. He built his new shape using sustainable methods, and can now take that baseline to photoshoot-ready in a matter of weeks. From beginning to end, he looks like a different person: his shoulder-to-waist ratio has completely changed, and his old silhouette is barely recognisable.
Setting the goals
The goal setting process was central to Enoch’s success. For his most recent phase, he and his coach set specific targets: lose 1 to 1.5% body fat a month for the first three months, then another 1 to 2% in the final month. There was no rush. Enoch was already working from a good starting point, so the pace stayed manageable and sustainable enough for him to keep enjoying his life while he worked towards it.
Discipline and determination. If you have the end goal in mind, you will follow the steps to make sure that you achieve that end goal.Enoch
Routine, nutrition, activity
Once the goals were set, Enoch’s coach attached daily processes to them, built around morning and evening routines, food and training, what the team calls D.N.A: Daily Routine, Nutrition, Activity. Mornings were built around meal prep, evenings around a slower, steady-state cardio session to decompress from work. His nutrition centred on a calorie deficit with enough protein to manage hunger and support recovery, built around simple, repeatable meals rather than anything complicated.
I knew the type of foods that I need to eat and the cardio that I need to do to maintain consistency.Enoch
Training that adapted with him
Enoch trained three times a week at ATP with a full-body focus each session, prioritising his chin-ups and squats as key indicator lifts, alongside two sessions of his own outside the gym and two to three cardio sessions. Because he had a relatively high training age, his coach was able to bring in more advanced loading methods, changing the programme every three to four weeks to keep it fresh and keep pushing his strength.
It was constant check-ins with JQ as my coach.Enoch
A textbook example of sustainable change
After an intense push like this, a slight relapse as the body settles at a new weight is normal. Enoch did not have one. What his coach saw instead was a textbook example of change that actually stuck.
I was at 68 kilograms, 23% body fat. Where I am at the moment is 59 kilograms and 9.3% body fat.Enoch
Coached by JQ at ATP Personal Training Singapore
