Online Coaching Case Study: Allyson from Florida

Online Coaching Case Study: Allyson from Florida

Today, I want to share how my online coaching client Allyson was able to lose fat and keep it off, while consistently gaining strength.

Allyson is 29 years old and works a full-time job. She is also a 100% plant-based eater (a.k.a. vegan). When Allyson approached me, she already had years of training experience. But she wanted to take her fitness to the next level by having more effective training sessions and becoming leaner. All of this while still maintaining her plant-based diet.

The progress pictures you see in this post are taken on February 3rd, 2018 & September 11th, 2018 (about 7 months apart). Allyson’s main goals were to have a healthier lifestyle, become leaner, and improve strength.

You will read more about Allyson’s training and nutrition approach in the next two paragraphs. After this, Allyson will chime in on her fitness journey by answering a few questions I’ve asked her to answer for you all.

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Nutrition

Even with a 100% plant-based diet, the key nutrition principles still apply. A calorie deficit will always be necessary if fat loss is the goal. Since Allyson didn’t carry a lot of excess body fat and had clear training goals, it was not necessary for us to employ an aggressive nutrition approach.

Having a moderately low calorie deficit (of around 10-15%) while ensuring Allyson had a balanced plant-based diet was our main nutrition concern. We purposely kept the calorie deficit moderately low so that Allyson had more energy to support her strength training goals and didn’t have to maintain a very low-calorie diet/do a ton of cardio to lose fat. To control her food intake, Allyson counted her daily calorie & protein intake.

We also planned 1 refeed day per week in which she ate around maintenance calories. This allowed her to plan ahead for social events that usually come up around the weekends.

Micronutrient Considerations For Vegan Trainees

Since Allyson maintained a plant-based diet, there were a few things we needed to keep in mind to prevent micronutrient deficiencies that are common amongst plant-based eaters. But instead of blindly supplementing with certain vitamin/mineral pills, Allyson had a nutrient-deficiency test so that we were able to have a more targeted approach for filling any potential gaps in her nutrition.

Training

Allyson already had training experience before she started working with me. So she was used to somewhat intense training on a consistent basis. To help her focus more on improving the strength training side of things, we used a 4-day Upper/Lower split with 2 moderate-intensity cardio sessions per week.

Next to increasing energy expenditure, the 2 cardio sessions helped increase Allyson’s overall endurance, which was one of the training goals as well.

Throughout our coaching period, the training plan was adjusted several times, but most of the time we stayed within the 4-day Upper/Lower structure. Allyson responded well to the Upper/Lower routine and was able to successfully gain strength on almost all of her lifts while slowly losing fat.

Allyson’s Input

Q: What did you like most about the way we’ve set up your fat loss phase?

Answer from Allyson: It was structured specifically for me, my goals, and my lifestyle. It was structured but not completely strict. When we talked every week, Mounir made adjustments to my plan depending on my feedback from the previous week.

Q: What are your next steps in your fitness journey?

Answer from Allyson: I recently had (non-training related) surgery so once I recover, my hopes are to slowly get back to where I was in the gym before I had surgery and then from there, we will work on gaining more muscle.

Q: How does this online coaching service compare to others you’ve tried?

Answer from Allyson: I have worked with two coaches prior to working with Mounir and he is the best coach by far. I could tell the other coaches I had in the past had a cookie cutter plan for all of their clients (I even received some emails with nutrition/exercise plans with another client’s name). Mounir is also very responsive. Other coaches used to tell me that they had 24 hours to respond to me if I had a question or concern and anytime I text Mounir, I always have a quick response, even with a significant time difference. He never makes me feel like I am bothering him and welcomes questions. Something else to add is that Mounir is both mine and my husband’s coach and our plans are very different because we have different goals and even lifestyles when it comes to fitness and nutrition.

Q: Who would you recommend this coaching service to?

Answer from Allyson: Anyone who needs structure and/or somewhere to start. I honestly think Mounir could be a benefit to anyone who has a goal to achieve when it comes to fitness and/or nutrition. The only requirement for them is that they have to want it. Results don’t happen overnight.

Q: Do you have some final words of advice for those starting a fat loss phase now?

Answer from Allyson: Ask as many questions as you need to. Make sure you understand what you’re doing and don’t hesitate to give Mounir feedback about what you do and don’t like about your plan. It’s all about balance and figuring out a plan that works for you and your lifestyle.

Final Words + Online Coaching Service

I want to thank Allyson for allowing me to share her results and journey with you guys. I hope you got some motivation and helpful information out of this case study.

If you currently are struggling with your fitness and would like my help to achieve better results, I suggest you apply for my online coaching service. If you fill in the form below, I’ll send you all the details about my coaching service and how we can get started.

Apply To iWannaBurnFat Online Coaching

[contact-form-7 id=”6521″ title=”Application form personal coaching”]

Online Coaching Case Study: Scott from New York

Online Coaching Case Study: Scott from New York

As many of you know, I’ve been running a successful online coaching program for a while now. Today I want to share the progress of one of my clients, Scott from New York.

Scott is 35 years old and has a full-time job. Around mid-April, Scott decided that he wanted to lean down for the summer. So we ended the lean bulk phase he was pursuing at that time and decided to get into a fat loss phase.

The progress pictures you see here in this post (including the thumbnail) are the result of a 15-week fat loss phase in which Scott lost 14 lbs while at least maintaining his strength on all of his lifts. The before pictures are from April 15th, 2018. The after pictures are from the 21st of July in 2018.

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Below I’ll briefly go over the training and nutrition approach I’ve designed for Scott to achieve these results. After this, Scott will chime in on his fat loss journey by answering a few questions I’ve asked him to answer for you guys.

Training

Scott performed a 4x per week Upper/Lower split with only two 30-min walks per week (so minimal cardio). Scott’s main goal is physique development. Essentially, being lean and muscular. In order to lean down and at least maintain muscle, resistance training needed to be prioritized.

Now, there’s not much wrong with doing more cardiovascular exercise, but it’s generally not that important for fat loss or muscle growth if you have your resistance training and nutrition dialed in.

The Upper/Lower split Scott uses contains primarily heavy compound lifts to promote progressive overload.

Nutrition

To lose fat, you need a caloric deficit. An easy way to ensure you are in a caloric deficit is by controlling your calories through calorie counting. Scott already was familiar with how to count calories and actually likes having more control over his nutrition. So calorie counting suits him quite well.

Scott had a lot of flexibility with his nutrition. I did not give him a strict meal plan, but a set of simple nutrition guidelines he needed to adhere to. The guidelines regarded his:

  1. Caloric intake (~25% calorie deficit)
  2. Macronutrient distribution (a minimum protein target + balanced carb/fat intake)
  3. Micronutrient density of the diet (minimum servings of fruits/veggies per 1000 kcals consumed + food variety)

As long as Scott stayed within his nutrition guidelines, he would tick all the nutrition boxes necessary to lose fat and perform well. This allowed Scott to be flexible with his nutrition and integrate it with his lifestyle. But he’ll tell you more about this. Below, you can read about Scott’s thoughts on how the fat loss phase went and his experience with my coaching service.

Scott’s Input

Q: What did you like most about the way we have set up your fat loss phase?

Answer from Scott: It was never static. If there was ever anything that posed a challenge or simply wasn’t enjoyable, we covered it during our consults and a minor adjustment here or there was all that was needed to correct the situation.

Q: What are the next steps in your fitness journey?

Answer from Scott: The beauty of this program is that it doesn’t feel like a “fitness journey” even though it is. My training and diet feel like a part of my daily routine that I’ve grown so used to that I don’t think of my lifestyle as inconvenient. I’m continuing to make progress and improve subconsciously.

Q: How does this online coaching service compare to others you have tried?

Answer from Scott: I’ve had two other online coaches and comparing those experiences to what Mounir offers is night and day. I’ve never seen any online trainers (or in-person trainers for that matter) offer the kind of 1-on-1 attention that Mounir offers 24/7. On top of that, the evidence-based and scientific approach that Mounir uses is truly a game changer to what’s historically been a confusing and unclear endeavor- fitness.

Q: Who would you recommend this online coaching service to?

Answer from Scott: I won’t give the cliché answer and say something like “anyone who is willing to put in the work!”..I think this service is best for someone who is willing to understand the science behind proper training and nutrition, and isn’t looking to be handed a workout or diet plan to blindly follow. You need to be willing to learn how to count calories, estimate food portions, and keep a daily tally of what you’re putting in your body. While it seems like a lot of work at first, it gets easier and becomes second nature.

Q: Can you give some final words of advice for those starting a fat loss phase now?

Answer from Scott: Patience. While these were my results over a 3.5 month period, I’ve been working out for much longer than that. It took some time, but once I stopped expecting results to magically show up one day, things started to fall into place. Patience is key, and before you know it the results will be here. Ok, now that sounded cliché 🙂

Final Words + Online Coaching Service

I want to thank Scott for allowing me to share his results and journey with you guys. I hope you got some motivation and helpful information out of this case study.

If you currently are struggling with your fitness and would like my help to achieve better results, I suggest you apply for my online coaching service. If you fill in the form below, I’ll send you all the details about my coaching service and how we can get started.

Apply To iWannaBurnFat Online Coaching

[contact-form-7 id=”6521″ title=”Application form personal coaching”]