CLIENT SPOTLIGHT
CLIENT “X”: BODY RECOMPOSITION by a DAD of 3.
“I’ve always been lean and tried to stay active, but I was never “strong”. As I’ve gotten older and built a family, I wanted to add strength training to balance and improve my overall fitness.
Luke helped me better understand the most efficient and progressive ways to achieve that goal.
These strategies allowed me to make significant improvements in my strength, and I can easily continue to leverage them for the rest of my life.” CLIENT “X”
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KEY RESULTS
- Body Recomposition: Simultaneous Muscle Gain & Body-Fat Reduction (primarily abdominal)
- - 1/2 inch Stomach, + 3.45 inch Chest, + 1.25 inch Hips, + 2.5 inch Shoulders
- Improved Posture: Reduced lumbar lordosis, thoracic kyphosis and forward head positioning.
- Mastery of Strength Training Routine moving forward on own.
- Significant Increase in Daily Calories -> Increased metabolism provides greater nutritional flexibility, and future ability to "strategically "treat".
THE PLAN
1. DETERMINED BIGGEST OBSTACLES: Time. Busy father and husband of 3. Time efficient training and nutrition strategies took precedent.
2. INSTALLED GUARANTEED MINIMUM STANDARDS & HARD LINES: Progressively increased training volume, intensity, and calorie loads over 5 month coaching period.
3. TRAINING: Home Gym for training efficiency. 1 Month Training Block –> Full-body routine done 3X/week. Shifted to 4X/week Upper/Lower-Core split for months 2-5.
4. NUTRITION: Leveraged Photo Food Journalling to Audit nutrition. Progressively pushed calories over 4 month period.
5. STEP-COUNT/CARDIO: Kept general activity levels static during coaching period. .
6. KPIs TRACKED: Workout data, photo food journal, daily weight checks, average hourly nightly sleep, weekly alcohol consumption, monthly circumference measurements (weekly abdominal during peak calorie intakes), and photo progress journaling.
SCALING RESISTANCE TRAINING
MONTH 1
Mobility -> Focused on enhancing Thoracic Extension, releasing Quadratus Lomborum, and mobilizing pecs/lats, and quads/hips to enhance hip extension and offset time at desk.
3 Day Full Body Training Split and Key Strength Progressions: This list of exercises is NOT inclusive but represents some common exercise selection over the coaching program.
- Split Squats 10Lb -> 40LB
- Staggered B Stance RDLs 10-37.5
- Pullups 4 -> 7
- Bench Press 20->75
MONTH 2-5
Mobility – added TFL
Key Strength Progressions
- Incline Press 40->60
- Step Up 50-> 80
- Palloff Chops 25->50
- RDL 40-> 85
- Seated Shoulder Press 20 – 50
- Kneeling Single Arm Cable Row 45 -57.5
- Bicep Curl 20 -> 40
SCALING NUTRITION – Used Portion Control techniques to establish Go To meals.
Example meals–> Home Meals were kept very simple. Took advantage of work meals for variety.
Increased calorie intake to drive strength outcomes, and circumference measurements. Used abdomen measurement to determine upper threshold calories could be pushed to.
SCALING NUTRITION – Example scaled meals. End resulted significantly higher daily calorie loads allowing for more food freedom, and optimal strength and muscle growth.
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