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RESULTS

 BODY RECOMPOSITION :
 
Week 1:- 70.8kg Body fat: 29.7% 
 
Week 6:- 65.8kg body Fat: 26.4%.
 
Training :-
 
-2 days a legs & 1 upper body per week.
 
– 2 hours of cardio 
 
Main issues: Insulin sensitivity & cortisol production. 
 
Main targets food quality & timings. 
Consistency with training
RESULTS ONLINE/VIRTUAL : 

Week 1: 74kg 20% body fat

Week 25: 89kg 10.4% body fat

                 Week 1:                                                Week 25 :                                                      

Bench 70kg x1                                Bench 150kg x1

Squat 120kg x1                              Squat 200kg x1

Deadlift 180kg x1                          Deadlift 245kg x1

Pull up neutral grip x4 rep body weight           

 Pull up Neutral grip BW + 65kg x1

RESULTS : 

Week 1: 68kg 29% body fat

Week 8: 57kg  17.5% body fat  

‘Training 4 days in the gym + with 2 – 4 hours home workouts’

Comments: 

‘’10 days patella tendon pain dismissed’’ 

‘’sleep duration improved from 5-6H to 8-9 per night’’

‘’3kg in first week’’  

RESULTS ONLINE/VIRTUAL : 

Week 1: 74kg 20% body fat

Week 25: 89kg 10.4% body fat

                 Week 1:                                                Week 25 :                                                      

Bench 70kg x1                                Bench 150kg x1

Squat 120kg x1                              Squat 200kg x1

Deadlift 180kg x1                          Deadlift 245kg x1

Pull up neutral grip x4 rep body weight           

 Pull up Neutral grip BW + 65kg x1

rESULT FROM TP
RESULTS ONLINE/VIRTUAL CLIENT : 

Week 1: 78 kg 22% body fat

Week 8: 68 kg 12.1% body fat

‘Training 4 days at home + 4 hours passive walking’

Comments: 

‘’no weights just body weight exercises’’ 

‘’walking only’’

Client results
RESULTS  MUSCLE BUILDING + STRENGTH :

Week 1: 82kg (no photo, 16%)

Week 12: 96kg 6.2% body fat

 Week 1:                                                                      Week12:                                                      

Bench 130kg x1                                                       Bench 165kg x1

Squat 160kg x1                                                        Squat 185kg x1

Deadlift 60kg x1                                                       Deadlift 170kg x1

Pull up neutral grip x1 20kg                                  Pull up Neutral grip BW + 60kg x1

Dips BW + 60kg x2                                                   Dips BW + 90kg x1

RESULTS  MUSCLE BUILDING + STRENGTH :

Week 1: 82kg (no photo, 16%)

Week 12: 96kg 6.2% body fat

                   Week1                                      Week 12:                                                              

Bench 130kg x1                               Bench 165kg x1Squat160kg x1                            Squat 185kg x1

Deadlift 60kg x1                            Deadlift 170kg x1

Pull up neutral grip x1 20kg    Pull up Neutral grip BW

+ 60kg x1

Dips BW + 60kg x2                        Dips BW + 90kg x1

RESULTS ONLINE/VIRTUAL :

Week 1: 74kg 20% body fat

Week 25: 89kg 10.4% body fat

Week 1:                                                                             Week 25:                                                      

Bench 70kg x1                                                                 Bench 150kg x1

Squat 120kg x1                                                                Squat 200kg x1

Deadlift 180kg x1                                                            Deadlift 245kg x1

Pull up neutral grip x4 rep body weight                     Pull up Neutral grip BW + 65kg x1

RESULTS ONLINE/VIRTUAL : 

Week 1: 74kg 20% body fat

Week 25: 89kg 10.4% body fat

                 Week 1:                                                Week 25 :                                                      

Bench 70kg x1                                Bench 150kg x1

Squat 120kg x1                              Squat 200kg x1

Deadlift 180kg x1                          Deadlift 245kg x1

Pull up neutral grip x4 rep body weight           

 Pull up Neutral grip BW + 65kg x1

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