Case Study - How to Drop 6% BF - Build Muscle and Lose fat. How to Punch fat loss in the Face.

Let’s call him Mr. X.

You know what really gets to me? Coaches who feel the need to broadcast every detail of their clients' lives on social media.

"My client was in the darkest place before signing up... yada yada yada."

Honestly, give the guy a break. Keep his name out of it. He's standing there taking a picture in his boxers and you've plastered all his business on social media so you can share it on social media.

Another thing so coaches that force their clients to take pictures so they can use it for instagram , idiots.

only half of the guys i coach want to do it and that's fine.

But here's the thing—when you don't share the name, you could be making it all up, right? Well, you’ll just have to trust me.

Here’s what I can share:

The numbers don’t lie.

• Dropped body fat percentage
• Decreased waist measurements
• Increased activity levels
• Boosted energy
• Getting stronger
• Eating more and better food
• Starting to become accountable

Now, most people might assume we did this with 7 high-intensity workouts a week.

WRONG.

Actually, I was searching for a video of someone hitting the Red X button on X Factor but stumbled across this gem.

But yes, it is wrong, because here’s what we really did:

• 2 home workouts, no strict meal plan, then gradually built up to
• 3 30-minute home workouts and 60 minutes of running per week (starting with some 10-minute runs).

Here's the thing: Mr. X isn’t a large guy, but he works a desk job, and he's always on the move, constantly traveling to Edinburgh. So, we started him on 1900 calories a day—not too high, but perfect for his busy lifestyle. We noticed the weight was coming off at a nice steady pace within our expected range per week.

we focused on nutrition , nutriton , nutrition and gave him the knowledge on how to set up his day and not be starving by the end of it.

we made sure it was easy to follow because if you want to shift a bit of weight you dont need to be giving up your life to do.

We connected to his why , he knew he had the drive to get there but didn't feel like anything he was doing was actually moving forward.

He was focusing on the wrong thing.

here's how simple his first Training Plan was BTW

This is on my custom app for clients - he went through another 2 different plans over 12 weeks. When you workout from home it can get boring after a while.

So the main thing i want you to take from this is

To lose weight it should be easy not hard , if you find it being hard then sadly , you wont be consistent

if you have any questions on any of this , please drop me a message and even if you read it all , would love to hear that as most of my stuff get's ghosted on here!