{"id":4704,"date":"2023-11-15T11:32:36","date_gmt":"2023-11-15T11:32:36","guid":{"rendered":"https:\/\/atp.fitness\/sg\/?p=4704"},"modified":"2026-07-21T13:43:20","modified_gmt":"2026-07-21T13:43:20","slug":"enoch-built-a-dramatic-muscular-new-physique-with-atp-personal-training","status":"publish","type":"post","link":"https:\/\/atp.fitness\/sg\/blog\/enoch-built-a-dramatic-muscular-new-physique-with-atp-personal-training\/","title":{"rendered":"Enoch built a dramatic muscular physique with ATP Personal Training"},"content":{"rendered":"<div class=\"atp-story\">\n<header class=\"as-hero\">\n<div class=\"as-wrap\">\n<div class=\"as-eyebrow\">Client Story &middot; Singapore<\/div>\n<h1>68kg and 23% body fat.<br \/>Enoch left ATP at 59kg and 9.3%.<\/h1>\n<p class=\"as-sub\">Enoch built a great physique using sustainable methods, taking his new baseline all the way to photoshoot-ready. Working with coach JQ, he went from 68kg at 23% body fat to 59kg at 9.3%, and made it stick.<\/p>\n<\/div>\n<\/header>\n<div class=\"as-stats\">\n<div class=\"as-wrap\">\n<div class=\"as-stat\"><b>9KG<\/b><span>Weight lost, 68kg to 59kg<\/span><\/div>\n<div class=\"as-stat\"><b>9.3%<\/b><span>Body fat, down from 23%<\/span><\/div>\n<div class=\"as-stat\"><b>3<\/b><span>Sessions per week at ATP<\/span><\/div>\n<\/div>\n<\/div>\n<article class=\"as-body\">\n<div class=\"as-wrap\">\n<figure class=\"as-ba\"><img decoding=\"async\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/11\/Enoch-Front.jpg\" alt=\"Enoch before and after transformation at ATP Personal Training Singapore\"><\/figure>\n<h2>A totally different silhouette<\/h2>\n<p>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.<\/p>\n<h2>Setting the goals<\/h2>\n<p>The goal setting process was central to Enoch&#8217;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.<\/p>\n<blockquote class=\"as-quote\"><p>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.<small>Enoch<\/small><\/p><\/blockquote>\n<figure><img decoding=\"async\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/10\/Curls-and-Coaching-683x1024.jpg\" alt=\"Enoch training at ATP Personal Training\" loading=\"lazy\"><\/figure>\n<h2>Routine, nutrition, activity<\/h2>\n<p>Once the goals were set, Enoch&#8217;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.<\/p>\n<blockquote class=\"as-quote\"><p>I knew the type of foods that I need to eat and the cardio that I need to do to maintain consistency.<small>Enoch<\/small><\/p><\/blockquote>\n<figure><img decoding=\"async\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/10\/AS206581-1024x683.jpg\" alt=\"Enoch training at ATP Personal Training\" loading=\"lazy\"><\/figure>\n<h2>Training that adapted with him<\/h2>\n<p>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.<\/p>\n<blockquote class=\"as-quote\"><p>It was constant check-ins with JQ as my coach.<small>Enoch<\/small><\/p><\/blockquote>\n<h2>A textbook example of sustainable change<\/h2>\n<p>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.<\/p>\n<blockquote class=\"as-quote as-quote--punch\"><p>I was at 68 kilograms, 23% body fat. Where I am at the moment is 59 kilograms and 9.3% body fat.<small>Enoch<\/small><\/p><\/blockquote>\n<p class=\"as-coach\">Coached by <b>JQ<\/b> at ATP Personal Training Singapore<\/p>\n<\/div>\n<\/article>\n<p class=\"as-disclaimer\"><b>*<\/b> Results shown are real ATP clients and reflect individual effort and circumstances. Timeframes and outcomes vary from person to person.<\/p>\n<section class=\"as-cta\">\n<div class=\"as-wrap\">\n<div class=\"as-eyebrow\">Your Turn<\/div>\n<h2>Your transformation<br \/>starts with one session<\/h2>\n<\/div>\n<\/section>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Client Story &middot; Singapore 68kg and 23% body fat.Enoch left ATP at 59kg and 9.3%. Enoch built a great physique using sustainable methods, taking his new baseline all the way to photoshoot-ready. Working with coach JQ, he went from 68kg at 23% body fat to 59kg at 9.3%, and made it stick. 9KGWeight lost, 68kg [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":4539,"comment_status":"closed","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_yoast_wpseo_title":"Enoch: Built Muscle | Personal Training SG | ATP","_yoast_wpseo_metadesc":"Enoch built muscle with ATP Personal Training Singapore. 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