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.
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.
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.
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:
- Caloric intake (~25% calorie deficit)
- Macronutrient distribution (a minimum protein target + balanced carb/fat intake)
- 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.
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 🙂
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