George’s Case Study: Weight loss training plan
GEORGE’S TRAINING STUDY – 14 Weeks training – 18.8 kg lost @ The Cut
Read on to get an insight into our approach, mindset and methods throughout your journey with The Cut. As always, don’t hesitate to ask any questions using the chat form at the bottom of the article.
Time taken: 14 weeks (42 total sessions)
Goal: Weight loss/fat loss
Starting weight: 108 kg
Final weight: 84.2 kg
Total weight loss: 18.8 kg
George’s review of his experience.
(Read on for the program structure)
“I’ve been training with Steve for over 4 months and have seen fantastic results, losing just shy of 20kg without starving myself or going hungry and factoring in days/weekends off around my social plans. Steve is extremely dedicated and encourages you to do as much as you can and more!
My diet was planned out with regular changes, aiming to lose weight without drastically low calories and my program also changed throughout which kept it engaging. I’d definitely recommend training at The Cut when it opens!”
The beginning of George’s personal training journey.
George started his fat loss transformation with a very clear goal. He wanted to lose the weight he had put on over the last couple of years and he wanted to keep it off. The key thing for him was sustainability.
When mapping a clients journey there are many considerations to take into account to set you up for success. We must consider your start point, goals (short/long term), current dietary habits, current training and how many hours you can genuinely and consistently commit to the gym. From there we then plan accordingly.
Not everybody is at the right starting point to lose the weight George has. George had a lot of positives which made his result achievable such as he cooks all his meals, has no injuries, has good mobility and he was ready and able to work really hard in the sessions.
Phase 1 – weeks 1-4 – 103kg-95.5kg – 7.5kg weight loss
During the initial phase we took control of portion sizes. Having not tracked his nutrition consistently for the last few years it was evident that he had been generous with serving sizes.
George wasn’t eating junk food or drinking excessively at all.
In the initial stage we made sure George hit a protein target and then made the rest of his calories up with healthy fats and carbs. The key of this phase was to achieve consistency and not over complicate things.
To work out Georges calorie target we looked at his food diary pre starting with us and calculated his calories, from there we reduced it by 10%.
For the first 2 weeks George trained 3x complete body workouts. We kept him doing the exact same exercises for his first 6 sessions. We wanted to use these 2 weeks to perfect his exercise execution. His feedback at this point was he wanted to up his training to 4 sessions a week and push on with chasing the result. We didn’t, because we wanted to make sure he had sufficient rest between sessions and didn’t burn out, as the plan was to increase activity level as we go further into the process. 12-16 weeks isn’t a long time, but you can still burn out if your approach isn’t smart.
At weeks 2-6 we split his sessions into 2 different programmes but with similar movement patterns. We stayed with complete body workouts as this meant each muscle group got targeted more frequently and the workouts had a greater metabolic effect (burning more calories). At this point we stuck to 3 weight sessions a week but George now cycled to work every day (20 minutes each way)
Results from phase 1:
Phase 2 – weeks 5-8 – 95.3kg -90.2kg – 5.1kg weight loss
Depending on the goal of the client and their start point depends on the methods we use to monitor progress. For George it was scales, photos and tape measure. We had a weekly “Check in” to do his measurements.
All the way up to week 8 we kept increasing Georges calories as his energy output was increasing by cycling to work and the weight sessions were getting more intense. We could afford to add more food which fuelled his intense workouts whilst still losing weight.
If an individual is on too great a calorie deficit then sooner or later the hunger will get too much and the likelihood of staying compliant will decrease as well as performance in the gym will suffer. Our clients also need to perform at work, if we extreme diet someone then we aren’t creating a sustainable plan.
From weeks 7-10 we intensified the weight training by performing 2 Giant sets per workout. A giant set in this case is 4 exercises back to back with no rest. On Georges 2 previous phases he was performing 4 super sets. A super set is 2 exercises paired together.
Results from phase 2:
Phase 3 – weeks 8-12 – 90.2kg-86.4 – 3.8kg weight loss
This phase inevitably saw the weight loss slow down, which is completely normal and expected.
From week 7 through to week 14 we increased Georges weight sessions to 4 times a week. His rest and recovery was good and his sleep quality and quantity was where we wanted it to be (7-8 hours a night).
We now started reduce calories. We did this on a weekly basis, taking roughly 10% off his overall calories. Same as before, we worked out his protein target (2g per kg of his body weight) and then the rest was made up of carbs and fats.
We changed up his training at this point. We now adopted an upper body/lower body split with his training through until week 14.
Results from phase 3:
Phase 4 – Weeks 12-14 – 86.4-84.2 – 2.2kg weight loss
Nutrition stayed consistent from around week 12-14. We started to see a dip in training sessions and George was starting to experience some cravings.
Taking into account what had been achieved by this point, increasing calories back up and going through a “maintenance phase” seemed like the smart option. Maintenance is not another way of saying be lazy or quit trying.
We are still meticulous with programming and nutrition, it is just a calculated break from dieting. We wouldn’t expect any regression in terms of increased Body fat here, we would however expect an increase in strength with the additional food.
It is not always possible to achieve your long term goal in one phase of dieting, and if you do it may not always be sustainable or the most sensible approach