Client Name: Mike
Client Type: Distance Coaching
Goal: Get below 10% Body Fat
Background: Mike has always been athletic, playing hockey from the tender age of 11 through his college years. He earned his degree in Exercise Science from Youngstown State so he has more knowledge about keeping fit than most people. However, Mike was challenged with designing a progressive routine and nutrition plan that he could stick with to reach his goals.
Beginning Stats: 
Beginning Pics:
| Start Date | 4/18/2015 |
| Weight | 231 |
| Body Fat % | 13% |
| Fat Mass | 32.29 |
| Fat Free Mass | 198.71 |
Program: 4 Day Upper/Lower Split, Progressive Resistance, Three 4 week micro-cycles. Mike repeated the 12 week program twice. For cardio Mike did 2 days of “Cardio Squats” which he learned from watching videos from Dr. Layne Norton. You can watch Dr. Layne Norton’s method here: https://www.youtube.com/watch?v=7t3bKMowJnM
Nutrition: Never one to count calories, but always mindful of getting protein in, Mike needed some help on determining his macros. We used his starting measurements to calculate out his Protein, Carbs and Fat macros under the “Flexible Dieting” protocol, as well as cycled his carbs on weight training days.
| Cardio/No Training Days | Weight Training Days
|
|||
| Total Calories | 2,980 | 3,150 | ||
| Grams | Calories | Grams | Calories | |
| Protein | 235 | 940 | 235 | 940 |
| Carbs | 330 | 1320 | 440 | 1760 |
| Fat | 80 | 720 | 50 | 450 |
Eating this way gave Mike a 1400 calorie deficit for the week, which allowed him to maintain his muscle mass, and lose fat while not starving or giving up his favorite foods.
Midpoint Stats: Midpoint Pics:
| Midpoint Date | 7/10/2015 |
| Weight | 226 |
| Body Fat % | 11% |
| Fat Mass | 24.86 |
| Fat Free Mass | 201.14 |
Final Stats: After Pics: 
| Finish Date | 10/18/2015 |
| Weight | 220 |
| Body Fat % | 8.89% |
| Fat Mass | 19.56 |
| Fat Free Mass | 200.44 |
Comparison Pics:
Strength Gains
About a month after Mike started the program he had the ambitious goal of increasing his one rep max on his squat and bench. On May 15 we tested his one rep max and set the weight progressions for the next few months. Here are the results:
| 1RM- 5/15/2015 | 8RM-
5/15/2015 |
1RM-
7/10/2015 |
8RM- 7/10/2015 | 1RM – 10/9/2015 | 8RM-10/9/2015 | |
| Bench Press | 260 | 210 | 275 | 225 | 290 | 235 |
| Squat | 340 | 270 | 355 | 285 | 405 | 305 |
If you have goals similar to Mike’s, that are bigger than just a lower number on the bathroom scale, and you have what it takes to follow a self-directed program contact me.
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