12 Week Transformation – THE CLIENTS
The important bit
The bit you guys should hopefully relate to
Normal people with busy lives and jobs
Probably the least experienced group I’ve taken through this process so far
Giving 12 weeks of commitment to learn and achieve more in that time frame, than they have in their lives
First off, I just want to publicly thank them through this post
They gave me EVERYTHING!!
When I asked for the kitchen sink at the halfway point, they gave me it
At week 9, when I asked them to add another sink on top, they found one
They grafted
They struggled
They fought the tiredness
They went through moments of hunger
Most importantly they got through it and got the results their hard work deserved
I really hope that it was all worthwhile when they see the final pictures
Helping each other out along the way, through the private coaching group I set up (It’s priceless by the way!)
TRAINING
Weeks 1-6 were a simple 4 day upper/lower split, carrying out 2 of each
Designed to target each muscle group twice a week over a variety of rep ranges to aid strength gain and muscle hypertrophy (size)
For the final 6-weeks this was adapted to a more advanced programme based on the same lay out
Utilizing supersets more, to allow us to increase the work volume.
These were adapted as necessary, to allow for any client specific needs
Cardio was left up to the individual and their preferences
LISS, HIIT or gym classes, after sessions or on non lifting days
As mentioned in the previous post, I put a large emphasis on increasing activity away from the gym, so this was always something I wanted them to focus on as a priority
DIET
Very individualised
Starting calories and protein was worked out before the start date
It was then a case of working together to find a way of hitting those numbers in a way that suits them, fuelling the workouts and staying full (the important bit!)
Eating the foods they enjoy, at times that suit them
Different job types
Different activity needs
Different shift patterns
Social occasions, trips away and numerous Tinder dates
All these had to be considered and managed as we went along
There is no “perfect time” to do this kind of thing
Commit and adapt
Adjusting calories if needed to allow for more, as and when they were needed
So on paper it’s very simple
Get near this protein amount – Hit a weekly calorie total
But in practice, there is so much more to it
Which is where (hopefully) a good coach will stand out from the bad ones
As we got deeper in, things needed to be adapted
Metabolisms adapt and things slow down
Or, we just need to speed things up, due to an individuals starting point and the fact we have a deadline
So what do we do?
Buy fat burners?
Fasted cardio?
Detox?
Remove all carbs?
Of course not!
3 options
- Drop calories from each day, where it will have the least effect on hunger etc
- Increase calories burnt via exercise or general activity
- Both of the above
The same thing I tell EVERYONE, whether it’s for a transformation or a client with a long term goal
This is just a more extreme version with less room for error
The principles and basics NEVER CHANGE
Don’t keep searching for something that doesn’t exist
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Starting Monday 9th April, I am giving another group of individuals the opportunity to take their physique to the next level
All their hard work to be shown off at the end, with a professional photoshoot
You have the opportunity to take part either in person, with myself in Manchester
Or remotely, in your own time via my online coaching systems
To receive full information on both, please fill in this very short form
I can’t wait to get started again
