Callum lost 5% body fat & gained 1.1kg of lean body mass in 4 weeks. Below are the before and after photos before some information on how this result was achieved.
Callum had a great starting point to begin with:
These few factors allowed for a quick trajectory to hit the high end fat loss markers that were set up with his coach. More importantly, Callum was dedicated to ticking the boxes consistently needed for this body composition change.
A nutrition plan was set up with foods Callum enjoyed specific to times of eating that were easy to maintain for his current lifestyle. Protein was set first with both fats and carbs to follow.
Total calories were in a 20% deficit on his low days. 1-2 days per week food was brought back to maintenance with a refeed to aid LBM retention and gain. These high days involved protein and fats to go a bit lower with carbs increased. This is due to the energy demands of the specific hypertrophy muscle building training Callum was executing.
Hypertrophy training was executed with a specific plan to improve certain body parts and target areas we wished to bring up for more of a balanced physique. 5 days per week strength training with no cardio was created and performance tracked over time.
Training was not to complex. We were able to achieve a lot with the simple principles of applying more frequency and volume on the areas of focus.
Adjustments to the training plan were made depending on weekly progress markers. Using biosignature to analysis skin fold measurements, combined with our unique MPH body composition tracking systems and personal feedback we were able to adjust when needed to hit high end targets of progress.
*This result was coached with our online personal training service
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At Mind Performance Health our personal training team is equipped to help you achieve the best health and fitness results possible. Some clients wish for a 'head turning' 6 pack transformation. Other clients want lifestyle improvements that include vitality, body fat loss, strength and confidence. Either way we are passionate to help you achieve your desired outcomes.
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We offer services to nearby Western Sydney suburbs such as north Rouse Hill, Kellyville, North Kellyville, Box Hill and Schofields.
Eat For Performance. Train Hard.
Michael Pritchatt
CEO & Founder of Mind Performance Health
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Client results are produced by dedication executing our nutrition, workouts and lifestyle tasks to the best of their ability. We cannot eat, train or follow the plan for you. We can however provide you the steps that are tailored to you, bestow support and give you accountability as we are invested in your success.
Each client has their own unique results. Our goal is to maximise your genetic potential with our personal training service. We all have different genetics and starting points. Your result will be your own.
All clients you see on our website were committed to their results, worked hard, followed the plan consistently and made the decision to give their best effort over time to create the results you see.
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