Your Guide To A Body Transformation Part 5 : Example Plan

Example Plan

Hello and welcome back to part 5 of my mini series in body transformations. First of all, thank you for sticking with me this far! If you’ve been following along and using the calculators and tips then I’m sure you’ll find great success. The goal of this series has been to show people what goes through my mind when designing programs for people that can help change their lives. Although the information I’ve provided is some what basic, the concepts remain.

Calories in/calories out + optimal protein intake + resistance training = fat loss transformation.

It’s crazy to see this blog modestly blow up in parts of the world I didn’t even expect! Looking at you, statistics. So today, we wrap things up by taking a look into Bob’s plan. An example client we’ve been looking at this past week. So, lets just dive straight in.

Bob came to me on Monday telling me he wants to lose around 10lbs. He’s currently 170lbs, working out 4 days a week but is often sedentary. Losing 10lbs can be achieved in around 5-10 weeks. I like to lean more towards the 10 week mark. We don’t want to rush things. I set Bob’s calories at a modest 1880 using a 500 calorie deficit. This will result in 1lbs fat loss per week.

Up next we set Bob’s macronutrient targets. We used the following split:

Protein

Fats

Carbs

30% daily calories

35% daily calories

35% daily calories

Although protein is 5% lower than either fats or carbs it actually exceeds the .82g per pound rule, which is all that is needed to maintain muscle mass during a diet. So far, Bob’s calories and macros look like this.

Calorie

Protein

Fats

Carbs

1880

141

73

165

Now if you remember, I like to take a some what ‘flexible’ approach to dieting. Although I am growing to dislike the term If It Fits Your Macros. So I tell Bob to get the bulk of his protein and other macros through whole, nutritious foods and fill his remaining calories with some sweet goodness.

Okay, calories out the way. Now we can move onto the workouts! After talking to Bob and screening him for injuries we decide to go with a 3 day routine instead on rotation. His original split looked like a typical ‘bro split’. Aka chest day, back day, leg day,  shoulder day. This is okay but the science shows hitting a muscle 2x per week is superior to 1. He tells me he has no injuries and can perform squats and deadlifts.

Also, remember we discussed total weekly volume, or the amount of work done per muscle per week. I like to go from 6 all the way 12+ personally but the science shows 8-20 sets is the sweet spot. So, for the first ‘block’ of training I’ll start Bob out on the lower side at around 6-8 sets per week using an upper/lower split which will look like this:

Number

Movement

Sets x Reps

Rest

1

Squat

4×5-8

3m

2

Bench Press

4×5-8

3m

3

Dumbbell OHP

3×8-10

2m

4

Tricep Pushdowns

3×12

2m

5

Calf Raise

2×6-8, 2×10-12

2m

Number

Movement

Sets x Reps

Rest

1

Romanian Deadlifts

4×5-8

3m

2

Lat Pulldowns

4×5-8

3m

3

Hammer Row

3×8-10

2m

4

Dumbbell Curls

3×12

2m

5

Hanging Knee Raise

3×8-15

2m

This is one of my favourite splits I’ve used with clients and myself. In fact I added 2-inches to my quads following this routine. Think of the 1st and an ‘anterior’ workout and the 2nd as a ‘posterior’ workout. Or push/pull. Remember, this workout is performed 3x per week. Workout A on Monday, B on Wednesday and A again on Friday, then back to B. Like this:

Monday

Wednesday

Friday

Week 1

Workout A

Workout B

Workout A

Week 2

Workout B

Workout A

Workout B

Week 3

Workout A

Workout B

Workout A

Week 4

Workout B

Workout A

Workout B

Volume wise. Bob hits 8 sets for quads, chest, hamstrings and back every 5 days. This is more than optimal. Delts and back width receive an additional 6 sets per week and arms receive the most because they’re involved in both pushing and pulling exercises. Which is why you always see impressive arm growth in people’s before and afters. Counting volume for both delts and arms can be quite tricky however and is an area I’m still learning to navigate.

Something new that I’m experimenting with is increases and decreases in volume and intensity so after 4/5 weeks and depending on Bob’s progress and recovery this routine may change accordingly. Now, when Bob receives his program I go over the importance of progressive overload and all that good stuff. Soon I will write a full on blog post about it but if you’ve been following this series then you should be in the know, remember. Adding weight to the bar over time is a great way to stimulate your muscle and get stronger.

The last piece of the puzzle, tracking his weight. I tell Bob he must weigh in 3 or 4 days per week on an empty stomach after a 1 or 2 and track his waist measurement every Monday morning for the next 12 weeks. This way we can accurately see if he’s eating too much and not following the plan or eating too little and losing too much. We can also use the data to help adherence. Just because he doesn’t notice any changes straight away the data will say otherwise.

And that right there is Bob’s 10 pound fat loss workout plan. Theres no need to create fancy, complicated programs that I would, and will, create for athletes for example. This is just a straight up, easy to follow routine with a great diet structure in place that will make fat loss the easiest experience you’ve ever had.

Below, I’m going to give you a quick example of what Bob’s weight loss would look like over the 12 weeks of dieting, just to serve as example of what weight loss really looks like.

Mon

Wed

Fri

Average

Weekly Difference

Total Fat Loss

Week 1

170

168.9

168.1

169

1

Week 2

167.7

167.6

167.4

167.566666666667

1.43333333333337

Week 3

167.6

167.2

166.9

167.233333333333

0.333333333333314

Week 4

166.6

166.3

166

166.3

0.933333333333337

Week 5

165.9

165.2

165

165.366666666667

0.933333333333309

Week 6

164.9

164.2

164

164.366666666667

1

Week 7

163.7

163.3

163.1

163.366666666667

1

Week 8

162.8

162.5

162.2

162.5

0.866666666666674

Week 9

162.1

161.8

161.6

161.833333333333

0.666666666666657

Week 10

161.5

161

160.7

161.066666666667

0.76666666666668

Week 11

160.7

160.1

159.7

160.166666666667

0.900000000000006

Week 12

159.4

158.9

158.3

158.866666666667

1.29999999999998

11.1333333333333

There we have it! Bob’s theoretical fat loss. Week 1 Bob does well and loses the prescribed 1lbs. Week 2 even better! 1.4lbs, his commitment was in the right place. However week 3 Bob strayed a little, he tells me he went for drinks and food over the weekend. I give him a stern talking to and he’s pretty much back on it until week 9. I tell him he’s in the homestretch now and he does his best to recover finishing strong with an average of 11lbs of fat loss! 1lbs more than he wanted. Overall it was a win. Bob’s compliance was hit and miss at times but for the most time he done well and thats all I want for my clients.

Bob tells me he feels really happy and that he wished he stuck to his plan a little more diligently. He says he’s going to stick with his routine and follow his healthy eating habits because he has a holiday coming up and wants his abs to be popping!

And there we have it, Bob’s full 12 week plan. His calories, macros and total fat loss. I’m quite happy with the way this mini series has turned out over the last five days. Proud that I managed to write, edit and uploaded 5 posts and proud that it’s actually being read around the world! In modest numbers, mind you.

Again though, I want to emphasis the importance of the basics AND a plan that is tailored to you. The past five posts have been in-depth yet basic guides and a look into how I go about designing programmes. If you’re interested in working together then I can guarantee you’ll be looked after with much more detailed and precise care.

So, thank you. Thank you for reading my posts and if you’ve used the calculators and advice given thank you as well. My goal is to ultimately be the go-to guy for fat loss transformations. So, good luck! Feel free to get in contact if you want personal training and we can achieve your goals.

My next series will be a 12 parter… starting next week but thats for next time. So, until then stay safe, stay fit, stay healthy.

George

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