24/08/2025
🚨DAN’S TRANSFORMATION 🤯
Our goal with Dan was to do a cut and see what shape he had underneath some stubborn fat… Not only did we achieve that, but we also preserved his hard-earned muscle, and he was even able to BUILD more mass! 💪
Utilising info from 4 body scans and regular weigh-ins along the way, we adjusted his programme accordingly at each check-in.
HOW WE DID IT:
1. Started by cutting refined sugars and ultra processed foods down to 10-20% of his intake from day 1, this flushed a lot of fluid retention weight from excess carbs in the 1st 4 weeks! ..But also meant he didn’t feel too restricted 🍫
2. His deficit was moderate to aggressive from weeks 1-8, then moving towards and finishing at maintenance week 10-12.
3. Dan didn’t need to increase his weight training effort (4 x per week), he only added 10 mins of cardio per session and some light runs to his regime. (The extra light cardio helped target those fat stores).
4. We didn’t take away things he enjoyed; garlic bread, chocolate, cookies, lollies, soft drinks, they were all still on the menu!
5. Most importantly - Dan actually stuck to the plan! (Anyone that knows Dan knows that his commitment to any given task is a non-issue 😅). Adherence was 100% besides a work event mid way through the program.
So proud of and what we achieved together during this 3 months. A big learning experience for the both of us and I’m extremely grateful he allowed me to do this with him!
