WHAT DOES A YEAR OF TRAINING LOOK LIKE?
Here’s a bit of motivation for you if you feel like you’re letting things slip. Don’t be the person that doesn’t evolve due to poor effort or because things are hard.
Keep your eye on the prize and when times get tough get tougher.😏 🤝
A lot can be achieved in a 1 month, 6 months or a year period if you actually apply yourself. Especially if you are training and eating correctly.
Here is my good friend @sumetbon showcasing his one year body transformation photos.
Sumet trained 6-7 days per week focusing on strength training pushing himself extremely hard in each session.
He also followed a macro plan to ensure he was hitting his calorie goals and protein goals throughout his fitness journey.
CLIENT TRANSFORMATION 🎉
Cient showcasing – Karen.
Karen has lost a total of 22kg over a six month period.
Doing three strength focused personal training sessions and two lighter cardio sessions that she completed on her own.
During our sessions, we focussed on compound lifts and perfecting her technique.
Karen followed a macro plan that we adjusted to meet her weight loss goals over six months.
Congratulations on your transformation. 🔥
CLIENT TRANSFORMATION 🎉
Showcasing my amazing client @rachelsfitness.ig
Rachel has lost a total of 7kg! Rachel’s main goal was to get as strong as possible and in the process she managed get an awesome transformation in her physique too.
She is the strongest she has ever been and just entered her first power lifting competition in December. 🙌 🙌
She currently does two strength focused personal training sessions with me, 4 other strength sessions on her own.
I’m so proud of the effort you have put in during our time training together 💪
Check out these awesome before and after photos!
Congratulations on your transformation. Putting in the workreally pays off. 🔥
LEAN BULK THE RIGHT WAY 💁
This is my 6 week transformation 🙌
My goals was to increase size and maintain a lean midsection. (I didn’t wanna get fat 🥲 )
I set my macros to 2700 calories and tracked my body weight 4 times per week. I slowly increased my caloric intake to 3100 calories and then finished on 3500 calories.
I gained 3.5kgs over the 6 weeks, that’s 0.58kg per week. Honestly that’s on the higher side when trying to gain weight each week.
Gaining muscle takes time. If your weight is increasing by over .5kg per week, the likelihood of it being majority muscle is incredibly low 🥲
I’d recommend aiming to gain 0.25kgs to 0.35kg per week during a bulking phase to minimise an increase of your body fat percentage.
In reality none of this really matters. Just be happy with yourself it’s easier 😂 (second photo 🤪)
Client Transformation 🎉
This is my client Baylee’s (@__bmp___ ) 10 week transformation photos, losing a total of 6.6kg whilst building strength through all compound lifts.
Baylee’s ability to follow and stick to simple instructions and not overthinking the journey has landed him with some awesome results. He followed a 5 day per week
program and a structured meal plan that I edited over the weeks to make sure we where hitting the goal of weight loss.
I’m so excited to see you through this next phase of training where we really focus on building 😏 💪
Super proud of your efforts man ❤
Transformation Spotlight!
Client @sonia_raveena
From one professional photo to another, quite a ridiculous change in body composition!
A body weight loss of over 8kgs
I’m so proud of all the time and effort you have put in to achieve this.
Training hard in every session, almost never missing a workout and keeping your food on point.
I’m excited to see you build off this further in the future 🤝 💪 🙏
Client Transformation 🎉
This is my awesome client @brendo_hayes transformation photos!
Brendan’s goals were to build muscle mass and get as strong as possible focusing on his three main lifts for powerlifting the Back Squat, Bench Press and Deadlift.
Building muscle takes a lot of time and effort but it’s safe to say he’s achieved this, also crushing his previous bench press record by doubling his reps at 135KG.
I’m super proud of your efforts, and I’m so excited to see you perform in your first
powerlifting meet in three weeks time 💪