Quote:
Originally Posted by Adam Campbell
Some really good posts, Leigh. Your photo example was great--what was the time frame for the transformation?
|
Thanks Adam, here is some of the charted info for this client.
Male
Age:29
Height:5′11
Starting Weight with program: 137 pounds
Weight at time of picture:153 pounds
Total gain between pictures: 17lbs
This was a span of about 11 weeks. This client although they had practiced some weight lifting and routine work had never really done a solid training program prior to working with me so those reading do take into account the newbie factor in this.
There was a initial gain of about 5 pounds of muscle mass pretty quickly. Then it moved pretty steady from there. We worked at a bouncing surplus days for the most part to maintain leanness in correlation with training days. I would also like to note only one actual abdominal exercise was used during the course of this program and they weren't crunches
As well some nice quad definition came about, overall definition increased in general but the abs and the quads for this trainee were their "golden spot" increases.
Meal timing was 4 meals a days.
Focus on quick post workout nutrition and slow digestion night meals.
A/B training program.
REAL HIIT practices once a week.
Really nothing to crazy or out there, just a focus on getting enough calories, lifting hard and in compound movements and proper rests. Some weeks 2 days a week. There was one week where we had to take 4 days in a row due to travel.