Get shredded, stay social
Nikhil found ATP through social media with a clear but demanding goal: get shredded sustainably without giving up his social life. Frequent client dinners, regular social drinking, limited knowledge of nutrition and calorie intake, and mobility issues that were holding back his training all stood in the way. He also wanted to master gymnastic strength skills like muscle-ups and handstands.
Calories in, not cut out
Coach Harrison built a flexible nutrition plan around Nikhil’s schedule rather than an all-or-nothing approach: calorie tracking through MyFitnessPal, strategic meal planning including meal skipping when needed, and carb and alcohol substitutions that let him hit his weekly targets without missing a dinner. Adjustments were made before and after big social events rather than cutting them out altogether.
I learned that I had no idea what I was eating, often drinking too much and eating poorly. Harrison introduced me to MyFitnessPal and emphasized tracking my calories.Nikhil
Training the weak links
Harrison’s assessment found the real limits: inadequate leg mobility affecting his squat, insufficient intensity in his strength training, and room to build cardiovascular endurance. The programme targeted each one directly with progressive overload and dedicated mobility work.
17 weeks, measured in kilos and reps
In 17 weeks, Nikhil lost 11.3kg, going from 82.3kg to 71kg, and cut his body fat by 12%, from 20.7% to 8.7%, while preserving his lean muscle mass. His pull-up count climbed from 7 to 10 consecutive reps, his 5k time improved by around a minute, and his squatting mobility improved significantly.
In just 6 weeks, I lost 6 kilos and 7% body fat, the weight loss and increased mobility are my greatest achievements so far.Nikhil
The changes went beyond the scale. Awareness from tracking reshaped Nikhil’s drinking habits specifically, with knock-on benefits for his recovery, sleep and overall health.
I was drinking socially almost every night, but tracking helped me change my habits. Now, I limit myself to a couple of glasses of wine or whisky a few times a week.Nikhil
With his initial goals met, Nikhil has already set new ones, including muscle-ups, handstands, front-levers and a sub-18-minute 5k, alongside continued mobility work toward full splits.
Some of these goals will take years, but I’m committed.Nikhil
Coached by Harrison at ATP Personal Training Singapore
