Results from His 8 week transformation challenge!
(Note images featured are from his amazing 8 Week Challenge results!)
Adam’s goal: lose weight
Starting weight: 96kg
Current weight: 90.2kg
5 x days of weights
Exercises: chins, walking lunges, bench press weighted split squats, leg press, weighted dips, shoulder press, T-bar rows, squat variations, sled push/pull, deadlifts, rack pull, farmers carry
Deadlift: 210kg 🛏Rest day Protocols: walking, sled work, monitoring steps throughout the week
- Intermittent fasting 16/8
- Calories stayed the same, deficit came from the training and NEAT
- Supplementation: Magnesium glycinate, fish oils, alpha mars, AMPV, Vitamin D
Note: Adam was given an eating window which AGREED with his working and training schedule. We focused on eating foods which agreed with his body, for example low inflammation meals and high nutrient dense foods. Simple.
Take home message
Adam’s goal changed from strength to a focus on fat loss. Since Adam wasn’t consuming much food, our main priority was create a deficit with his weight training and NEAT (Non Exercise Activity Thermogenesis). We also organised a meal plan that was able to fit with his work schedule and training – this was the only way for it to be sustainable in the long-term. During the 8 weeks, Adam was educated on what foods agreed with his body and on different ways to create a deficit to achieve fat loss. We also explained how vitamins and minerals act to simulate the metabolism and regulate mood. As with all our clients at PPC we focused on improving performance on big compound lifts. These expend the most energy and provide the body with greatest amount of overload, leading to the quickest body composition results.
Track what you are doing and respond based on the outcome you achieve. Now that Adam has finished his fat loss phase we are focusing on increasing his calories so we can add on some serious muscle and strength – not that he’s not already strong!!
Adam’s OVERALL TRAINING JOURNEY
Before I met Munya I used to train by myself a few days a week. I had gained a bit of size about me with no real training plan. I definitely did not do any cardio and I never once trained legs….yep I was one of those guys. A friend introduced me to Munya and shortly after he gave me a complimentary session. He was able to show me proper technique and also mapped out a training plan for me. After that session I was hooked and I decided to see him twice a week from then on.
I will never forget my first legs training session, the DOMS that week was
excruciating! I could barely sit down. But fast forward a coupe years and my squat is at 200kg. Not bad for a 35 year old. In 2017 I decided to enter an amateur powerlifting competition. Munya was able to design a specific program for me by where I gained significant size and strength. In that competition I was able to hit PB’s on all lifts. 200kg squat, 147.5kg bench and a 210kg deadlift.
After the competition my goals changed from pure strength training and I began to focus more on body composition and to become more lean and drop some body fat. I participated in the 8 week body transformation challenge that Munya was running in the gym. I trained pretty much the same and as heavy as I could and with some nutrition guidance from Munya, I was able to lose 7kg and drop 7% body fat in that 8 weeks all while maintaining my strength. My aim for the rest of this year is to continue the fat loss program and get down to somewhere around the 12-15% body fat range. With Munya in my corner I have no doubt I can achieve this!
If you’d like to achieve results like this feel free to contact us. Alternatively, if you’d like to learn more about the services and training and nutrition programs we provide, please find more information here.