{"id":4838,"date":"2023-11-15T16:56:34","date_gmt":"2023-11-15T16:56:34","guid":{"rendered":"https:\/\/atp.fitness\/sg\/?p=4838"},"modified":"2026-03-18T14:26:46","modified_gmt":"2026-03-18T14:26:46","slug":"jeff-got-a-stunning-6-pack","status":"publish","type":"post","link":"https:\/\/atp.fitness\/sg\/blog\/jeff-got-a-stunning-6-pack\/","title":{"rendered":"Jeff got a stunning six-pack"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"4838\" class=\"elementor elementor-4838\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3349ea6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3349ea6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a76ad3c\" data-id=\"a76ad3c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-270f7f6 elementor-widget elementor-widget-heading\" data-id=\"270f7f6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Jeff wanted ATP Personal Training to show him how to workout better and how to cook healthily.  The six-pack was an amazing bonus!<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9bd55e3 elementor-widget elementor-widget-text-editor\" data-id=\"9bd55e3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Jeff came to us hoping to learn how to do proper meal prep and get more defined and toned. He was already a member at a commercial gym, but needed extra guidance from a good personal trainer. The difference is amazing! The picture on the left was when he&#8217;d been training at his old gym. The impressive six-pack on the right is the result of working with an ATP Personal Training coach.<\/p><p>Now Jeff is confident he can maintain his new healthy lifestyle and new set of abs on his own with the knowledge he gained from his time with us.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-df33c62 elementor-widget elementor-widget-image\" data-id=\"df33c62\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-front-1024x1024.jpg\" class=\"attachment-large size-large wp-image-1925\" alt=\"Jeff-skinny-to-muscular-with-ATP-Personal-Training-front\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-front-1024x1024.jpg 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-front-300x300.jpg 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-front-150x150.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-front-768x768.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-front-96x96.jpg 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-front.jpg 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-aeb7308 elementor-blockquote--skin-clean elementor-blockquote--align-center elementor-widget elementor-widget-blockquote\" data-id=\"aeb7308\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"After training at ATP I have learned so much about the correct forms of exercise which make my workout more effective as well as the importance of healthy nutrition.\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a5b7c5f elementor-widget elementor-widget-image\" data-id=\"a5b7c5f\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Get-big-biceps-at-ATP-Personal-Training-683x1024.jpg\" class=\"attachment-large size-large wp-image-1926\" alt=\"Get-big-biceps-at-ATP-Personal-Training\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Get-big-biceps-at-ATP-Personal-Training-683x1024.jpg 683w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Get-big-biceps-at-ATP-Personal-Training-200x300.jpg 200w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Get-big-biceps-at-ATP-Personal-Training-768x1152.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Get-big-biceps-at-ATP-Personal-Training-150x225.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Get-big-biceps-at-ATP-Personal-Training.jpg 1000w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-75feca7 elementor-widget elementor-widget-text-editor\" data-id=\"75feca7\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-59ebb3e0\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-59ebb3e0\"><h3>What made you decide to reach out to ATP Personal Training in the first place?<\/h3><p>When I first reached out to ATP Personal Training, I wanted to learn how to train myself in a more systematic and structured way. Before that, I was working out on my own and I didn&#8217;t see any progress and didn&#8217;t know how to make the breakthrough. So I wanted help to get more toned and defined. I also didn&#8217;t really know how to prepare healthy food that would help me get lean and gain muscle so I wanted help with that.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-08916f6 elementor-widget elementor-widget-image\" data-id=\"08916f6\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"747\" height=\"1024\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-chest-at-ATP-Personal-Training-747x1024.jpg\" class=\"attachment-large size-large wp-image-1927\" alt=\"Muscular-chest-at-ATP-Personal-Training\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-chest-at-ATP-Personal-Training-747x1024.jpg 747w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-chest-at-ATP-Personal-Training-219x300.jpg 219w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-chest-at-ATP-Personal-Training-768x1053.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-chest-at-ATP-Personal-Training-150x206.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-chest-at-ATP-Personal-Training.jpg 1000w\" sizes=\"(max-width: 747px) 100vw, 747px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0c86ddd elementor-widget elementor-widget-text-editor\" data-id=\"0c86ddd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-fb825dc2\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-fb825dc2\"><h3>How did your workouts and progress differ before and after you began working with ATP Personal Training?<\/h3><p>After doing my program at ATP I have learned so much about the correct forms of exercises which make my workout more effective. I have far more awareness around muscular activation, correct tempo and even something as simple as selecting the correct weight!<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2fc8d4 elementor-blockquote--skin-clean elementor-blockquote--align-center elementor-widget elementor-widget-blockquote\" data-id=\"a2fc8d4\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"The biggest difference since I joined ATP Personal Training is that I have developed a sustainable routine for my workout and diet. \"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-29f0444 elementor-widget elementor-widget-image\" data-id=\"29f0444\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-side-1-1024x1024.jpg\" class=\"attachment-large size-large wp-image-1928\" alt=\"Jeff-skinny-to-muscular-with-ATP-Personal-Training-side-1\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-side-1-1024x1024.jpg 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-side-1-300x300.jpg 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-side-1-150x150.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-side-1-768x768.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-side-1-96x96.jpg 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Jeff-skinny-to-muscular-with-ATP-Personal-Training-side-1.jpg 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a64ad32 elementor-widget elementor-widget-text-editor\" data-id=\"a64ad32\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-55b23c82\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-55b23c82\"><h3>Can you tell us more about the diet plan you followed and how it contributed to your success?<\/h3><p>After following the diet plan, I have realized just how important a consistent and healthy eating habit is to achieve my goals. Before working with a coach I didn&#8217;t truly appreciate the impact of nutrition, and I certainly didn&#8217;t understand how to apply this to myself on a daily basis. I realised I wasn&#8217;t getting enough protein before and that was holding me back from gaining muscle.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-615bf70 elementor-widget elementor-widget-image\" data-id=\"615bf70\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-arms-at-ATP-Personal-Training-683x1024.jpg\" class=\"attachment-large size-large wp-image-1929\" alt=\"Muscular-arms-at-ATP-Personal-Training\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-arms-at-ATP-Personal-Training-683x1024.jpg 683w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-arms-at-ATP-Personal-Training-200x300.jpg 200w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-arms-at-ATP-Personal-Training-768x1152.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-arms-at-ATP-Personal-Training-150x225.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Musclular-arms-at-ATP-Personal-Training.jpg 1000w\" sizes=\"(max-width: 683px) 100vw, 683px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1924986 elementor-widget elementor-widget-text-editor\" data-id=\"1924986\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-69828ffe\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-69828ffe\"><h3>What advice do you have for someone who is just starting their fitness journey and feeling overwhelmed or unmotivated?<\/h3><p>For everyone who is still looking for a breakthrough, I encourage you to take the first step. It&#8217;s going to be tough and you are going to be persistent and disciplined to achieve the goal, but the results of healthy body and lifestyle will be rewarding.<\/p><p>The biggest change I made since I joined ATP Personal Training is that I have developed a routine for my workout and diet. When it becomes part of my daily routine, I can just keep the routine without extra efforts. After seeing the result, I am more confident in myself and I&#8217;m ready to maintain the healthy lifestyle in the long run.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1bae50b elementor-widget elementor-widget-image\" data-id=\"1bae50b\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-for-Chinese-men-at-ATP-Personal-Training-1024x1024.jpg\" class=\"attachment-large size-large wp-image-1930\" alt=\"Muscle-gain-for-Chinese-men-at-ATP-Personal-Training\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-for-Chinese-men-at-ATP-Personal-Training-1024x1024.jpg 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-for-Chinese-men-at-ATP-Personal-Training-300x300.jpg 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-for-Chinese-men-at-ATP-Personal-Training-150x150.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-for-Chinese-men-at-ATP-Personal-Training-768x768.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-for-Chinese-men-at-ATP-Personal-Training-96x96.jpg 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-for-Chinese-men-at-ATP-Personal-Training.jpg 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-054dfb5 elementor-blockquote--skin-clean elementor-blockquote--align-center elementor-widget elementor-widget-blockquote\" data-id=\"054dfb5\" data-element_type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"After seeing the result, I am more confident in myself and I'm ready to maintain the healthy lifestyle in the long run.\"\t\t\t<\/p>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ecce8ff elementor-widget elementor-widget-image\" data-id=\"ecce8ff\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-client-and-coach-at-ATP-Personal-Training-1024x1024.jpg\" class=\"attachment-large size-large wp-image-1931\" alt=\"Muscle-gain-client-and-coach-at-ATP-Personal-Training\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-client-and-coach-at-ATP-Personal-Training-1024x1024.jpg 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-client-and-coach-at-ATP-Personal-Training-300x300.jpg 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-client-and-coach-at-ATP-Personal-Training-150x150.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-client-and-coach-at-ATP-Personal-Training-768x768.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-client-and-coach-at-ATP-Personal-Training-96x96.jpg 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-client-and-coach-at-ATP-Personal-Training.jpg 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ce9e01e elementor-widget elementor-widget-text-editor\" data-id=\"ce9e01e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-ad425978\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-ad425978\"><h2><strong>We spoke with Jeff&#8217;s coach Ivan about the transformation process<\/strong><\/h2><h3><strong>What was Jeff&#8217;s fitness goal and did he achieve it?\u00a0<\/strong><\/h3><p>Jeff aimed to gain weight, get more toned and more definition on his physique. In 6 months time, Jeff is now fitter, leaner and more muscular, starting at 19% body fat in May and ending at 9.5-10% body fat in time for a photoshoot, while at the same time gaining lean muscles.<\/p><h3><strong>What was the overall strategy used to help Jeff achieve his fitness goals? <\/strong><\/h3><p>The overall strategy was to have Jeff on maintenance calories for 4-6 weeks to ensure he was eating enough, then increase his calories by 25-30% while incorporating cardio 2-3 times a week for Phase 2. In the last few phases, the calorie intake was adjusted and slowly reduced to achieve the desired body fat and physique.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-13701d7 elementor-widget elementor-widget-image\" data-id=\"13701d7\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-body-at-ATP-Personal-Training-1024x1024.jpg\" class=\"attachment-large size-large wp-image-1932\" alt=\"Muscle-gain-body-at-ATP-Personal-Training\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-body-at-ATP-Personal-Training-1024x1024.jpg 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-body-at-ATP-Personal-Training-300x300.jpg 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-body-at-ATP-Personal-Training-150x150.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-body-at-ATP-Personal-Training-768x768.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-body-at-ATP-Personal-Training-96x96.jpg 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/04\/Muscle-gain-body-at-ATP-Personal-Training.jpg 1080w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a90e1d elementor-widget elementor-widget-text-editor\" data-id=\"6a90e1d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"vce-text-block\"><div id=\"el-14a61ff1\" class=\"vce-text-block-wrapper vce\" data-vce-do-apply=\"all el-14a61ff1\"><h3>What was Jeff&#8217;s training program like?<\/h3><p>Jeff&#8217;s training program consisted of four phases. Phase 1-2 focused on General Body Conditioning (GBC), working on techniques and tempo to get the most out of his foundation. Phase 3-4 had a bodybuilding focus on lats, shoulders, and legs, with heavier weight and lower rep counts. In the last 3 weeks, cardio was reduced while maintaining strong, quality training.\u00a0 Because Jeff was used to the gym but because his potential it was possible to get lean and gain muscle in the same program.<\/p><h3>What were some of the challenges Jeff faced and how were they overcome?<\/h3><p>Jeff had difficulty building habits at the beginning, but after 6 weeks in Phase 1, he realized what it would take, and the conversation became easier. Technique-wise, he did not have any injuries, so that made it relatively simple to create a workout program that would advance him quickly.<\/p><h3>How did you help Jeff achieve such an amazing 6-pack?<\/h3><p>The important thing when trying to get a 6-pack is to make sure you&#8217;re lean enough. That&#8217;s why we worked on Jeff&#8217;s body fat at the same time as making sure he was maintaining or gaining muscle at all times.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc698eb elementor-widget elementor-widget-heading\" data-id=\"fc698eb\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"#enquiry-form\">If you're dreamed about a six pack for yourself but struggled to achieve it on your own, know that you can come to us for help and guidance.\u00a0 Work with a professional to develop a sustainable plan that works for you.\n<\/br>Don't continue to waste time doing things that don't work for you - fill out the form at the bottom of the page and take the first step towards your dream body today!<\/a>\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bff9e18 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bff9e18\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d6bb9ab\" data-id=\"d6bb9ab\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c85c854 elementor-widget elementor-widget-trustindex-addon\" data-id=\"c85c854\" data-element_type=\"widget\" data-widget_type=\"trustindex-addon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div>\n<script src=\"https:\/\/cdn.trustindex.io\/loader.js?5fcb0eb15fbc1439d366df5714a\" defer async><\/script>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-bd7202e e-flex e-con-boxed e-con e-parent\" data-id=\"bd7202e\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f6f3851 elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-global elementor-global-4759 elementor-widget-portfolio\" data-id=\"f6f3851\" data-element_type=\"widget\" data-settings=\"{&quot;item_ratio&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:1,&quot;sizes&quot;:[]},&quot;row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:10,&quot;sizes&quot;:[]},&quot;columns&quot;:&quot;3&quot;,&quot;columns_tablet&quot;:&quot;2&quot;,&quot;columns_mobile&quot;:&quot;1&quot;,&quot;item_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"portfolio.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-portfolio elementor-grid elementor-posts-container\" role=\"list\">\n\t\t\t\t<article class=\"elementor-portfolio-item elementor-post  post-8690 post type-post status-publish format-standard has-post-thumbnail hentry category-client-results tag-71 tag-male\" role=\"listitem\">\n\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/atp.fitness\/sg\/blog\/how-a-50-year-old-shipping-executive-achieved-his-best-shape-ever-in-6-months\/\">\n\t\t\t\t<div class=\"elementor-portfolio-item__img elementor-post__thumbnail\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/11\/image2_wordpress_full-300x300.webp\" class=\"attachment-medium size-medium wp-image-8706\" alt=\"Shipping executive before and after transformation\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/11\/image2_wordpress_full-300x300.webp 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/11\/image2_wordpress_full-1024x1024.webp 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/11\/image2_wordpress_full-150x150.webp 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/11\/image2_wordpress_full-768x768.webp 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/11\/image2_wordpress_full-96x96.webp 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/11\/image2_wordpress_full.webp 1200w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-portfolio-item__overlay\">\n\t\t\t\t<h3 class=\"elementor-portfolio-item__title\">\n\t\tHow a 50-Year-Old Shipping Executive Achieved His Best Shape Ever in 6 Months\t\t<\/h3>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-portfolio-item elementor-post  post-2049 post type-post status-publish format-standard has-post-thumbnail hentry category-client-results tag-71 tag-male\" role=\"listitem\">\n\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/atp.fitness\/sg\/blog\/bryan-featured-personal-training-client\/\">\n\t\t\t\t<div class=\"elementor-portfolio-item__img elementor-post__thumbnail\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Front-25-300x300.webp\" class=\"attachment-medium size-medium wp-image-3309\" alt=\"Bryan before and after transformation\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Front-25-300x300.webp 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Front-25-1024x1024.webp 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Front-25-150x150.webp 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Front-25-768x768.webp 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Front-25-96x96.webp 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2023\/06\/Front-25.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-portfolio-item__overlay\">\n\t\t\t\t<h3 class=\"elementor-portfolio-item__title\">\n\t\tBryan lost 20kg in 18 weeks with help from his ATP Personal Trainer\t\t<\/h3>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<\/article>\n\t\t\t\t<article class=\"elementor-portfolio-item elementor-post  post-8281 post type-post status-publish format-standard has-post-thumbnail hentry category-client-results tag-male\" role=\"listitem\">\n\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/atp.fitness\/sg\/blog\/from-social-drinking-to-shredded-how-atp-singapore-transformed-nikhils-physique-and-lifestyle\/\">\n\t\t\t\t<div class=\"elementor-portfolio-item__img elementor-post__thumbnail\">\n\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/ATP-Client-Nikhil-Before-and-After-Personal-Training-Singapore-300x300.jpg\" class=\"attachment-medium size-medium wp-image-8284\" alt=\"Nikhil before and after transformation\" srcset=\"https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/ATP-Client-Nikhil-Before-and-After-Personal-Training-Singapore-300x300.jpg 300w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/ATP-Client-Nikhil-Before-and-After-Personal-Training-Singapore-1024x1024.jpg 1024w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/ATP-Client-Nikhil-Before-and-After-Personal-Training-Singapore-150x150.jpg 150w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/ATP-Client-Nikhil-Before-and-After-Personal-Training-Singapore-768x768.jpg 768w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/ATP-Client-Nikhil-Before-and-After-Personal-Training-Singapore-96x96.jpg 96w, https:\/\/atp.fitness\/sg\/wp-content\/uploads\/sites\/24\/2025\/03\/ATP-Client-Nikhil-Before-and-After-Personal-Training-Singapore.jpg 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t<\/div>\n\t\t\t\t<div class=\"elementor-portfolio-item__overlay\">\n\t\t\t\t<h3 class=\"elementor-portfolio-item__title\">\n\t\tFrom Social Drinking to Shredded: How ATP Singapore Transformed Nikhil&#8217;s Physique and Lifestyle\t\t<\/h3>\n\t\t\t\t<\/div>\n\t\t\t\t<\/a>\n\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Jeff wanted ATP Personal Training to show him how to workout better and how to cook healthily. The six-pack was an amazing bonus! Jeff came to us hoping to learn how to do proper meal prep and get more defined and toned. He was already a member at a commercial gym, but needed extra guidance [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3386,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_title":"Jeff: Got a Six-Pack | Personal Training SG | ATP","_yoast_wpseo_metadesc":"Jeff got a six-pack with ATP Personal Training Singapore. Read the inspiring transformation story and see real results.","_atp_faq_schema":"","footnotes":""},"categories":[28],"tags":[70],"class_list":["post-4838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-client-results","tag-male"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jeff: Got a Six-Pack | Personal Training SG | ATP<\/title>\n<meta name=\"description\" content=\"Jeff got a six-pack with ATP Personal Training Singapore. 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