key week 10-12 STATISTICS

  • Decrease in overall weight of 1.7kg from Week 9
  • Body-Fat down to 21%
  • Waist size down to 37″
  • 4 weight training sessions and 2 HIIT sessions per week

Week 10-12 – Progress report


A SUBHEADING

As we completed week 12 of Jeremy’s 16 week transformation program, his body statistic figures continue to move along at a nice comfortable rate as we head toward the final push in his body recomposition adventure with us!

 

Continual strength gains in the gym have ensured that his body-fat and waistline continue to decrease whilst his lean mass remains stable…

 

 

 

A further weight decrease over the past 3 weeks of a cool 1.7kg and a waist measurement of 37″ in from 37.5″ have seen his body-fat drop to 21%, a quite astonishing feat when we think that Jeremy came to us 12 weeks ago at 33%.

 

This is testament to his hard work in the gym, aligned with clever nutrition manipulation and constant tweaking of his conditioning program…

 

We have continued to push a carbohydrate cycling style nutrition plan in recent weeks with great effect and Jeremy has enjoyed the boost this has given his strength in the gym, with all of his key lifts improving session upon session!

 

As we now enter the final four weeks, his training regime will move to yet another level as things heat up in pursuit of the finish line!

 

 

 

Thank you for your continued support and don’t forget to subscribe to our Instagram and Facebook platforms in order to stay up to date with all the latest updates and hit subscribe below to receive our free regular newsletter.

 

James Fox

 

@goldmedallifestyle

 

  

 

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key week 9 STATISTICS

  • Decrease in fat mass of 0.8kg from last week
  • Waist measurement down a further half-inch from 38′ to 37.5″
  • A brand new nutrition phase implemented from the start of this week
  • Increased HIIT & LISS sessions to supplement further fat loss

Week 9 – Progress report


A SUBHEADING

As we began the second half of Jeremy’s transformation, the biggest change of note has been in his nutrition.

 

After 8 weeks of following a strict high fat diet regime, Jeremy has seen rapid and remarkable changes in his body composition, his level of athletic performance and also his overall health, however, fat loss and strength had begun to stall slightly in the last week or so and I felt the time was right to introduce a new method of nutrition to push his game on to the next level! 

 

 

CARBOHYDrATE Cycling


Our key aim throughout the first phase of nutrition planning was to re align and correct all of Jeremy’s previous bad eating habits, force his body into utilising its stored energy (body-fat) for fuel and optimise his insulin sensitivity whilst still maintaining and building on his lean body mass!

 

Carbohydrates can be a volatile prospect for anyone who is carrying excess body-fat, has a history of poor eating habits and whom are not very active…

 

They can however be a major weapon in body-recomposition programs, but only in a controlled environment…

 

The next few weeks of carbohydrate cycling will give us a great indication into Jeremy’s status and we will monitor his diet very closely as we implement these tweaks in search of continued fat loss and strength gain results!

 

As always, we thank you for your continued support and don’t forget to subscribe to our Instagram and Facebook platforms in order to stay up to date with all the latest updates and hit subscribe below to receive our free regular newsletter.

 

James Fox

 

@goldmedallifestyle

 

 

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key HALFWAY STATISTICS

  • Decrease in overall weight of 10.9kg
  • Body-Fat down from 33% to 22%
  • Overall lean mass increase of 2.4kg
  • Total fat mass loss of 13.3kg 
  • Waist decrease of 4″ from 42″ to 38″

HALFWAY (WEEK 8) – Progress report


A SUBHEADING

So here we land, the half-way stage of Jeremy’s ’16 week transformation program’ and quite frankly the statistics so far are remarkable!

 

I could not be happier with where we currently sit, not just in terms of his numbers, but also his mindset, his will and determination to succeed and his continual strength gains which have resulted in these amazing figures thus far!

 

 

 

Prior to starting week 1, I don’t think Jeremy could have envisaged where he would be today. For someone who had had zero prior experience in being around a gym environment and with no real recent exercise regime in his life, it would have seemed a very daunting task for sure… However, as the weeks progressed, I have tried to instil an inner confidence and belief in him, which to his credit he has carried right through to now… As a coach, I can assure you all there is no greater pleasure than in seeing someone flourish beyond recognition!

 

When we start to dissect the actual figures, we can see some real inspiring stats in the eight short weeks we have been on this program.

 

Whilst attending a pre-program DEXA scan session, Jeremy showed up at almost 99kg, which for someone standing at 5’8 tall is not a healthy weight to be at clearly. With a Ketogenic style nutrition plan, focused supplementation and unique workout plans, we have already adjusted his insulin sensitivity and cut his overall weight down to a staggering 87.7kg.

 

Now, we all know this is nice to look at on paper, but what we have been striving for in reality is body-recomposition of course, meaning FAT loss and lean mass stability, or even better… increase! To this end, we have so far been successful, with a huge 13kg fat loss and a nice steady rise of just over 2kg on lean mass! (Remember that lean mass is made up of bones, ligaments, tendons, internal organs and muscles).

 

 

We have also trimmed a cool four inches off of his waist measurement and as I mentioned a couple of weeks ago, the only downside on completion of this program is he is probably going to have to invest in a brand new closet full of clothes! I guess there are worse problems to have mind you!

 

Finally, his body-fat has gone from a very high 33% to 22% today, a third off of where we began!

 

 

Looking ahead towards the second half of this transformation gives me increased determination to give Jeremy not only the results he will leave us with, but with a platform, a knowledge and a confidence to go forth and continue on with following a new active and healthy lifestyle. 

 

If you enjoyed this article and are keen to stay up to date with Jeremy’s progress, please be sure to visit our Instagram and Facebook pages as well as subscribing to our Gold Medal newsletter!

 

Many Thanks as always for all the support…

 

James Fox

 

@goldmedallifestyle

 

  

 

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key week 7 STATISTICS

  • Decrease in overall weight of 0.5kg from last week
  • Body-Fat down from 22% to 21.5%
  • Increase on both thigh and calf measurement of 1″

Week 7 – Progress report


A SUBHEADING

With yet another positive week in the bag, we approach the half way mark of Jeremy’s 16 week body transformation and are right where we want to be in terms of body composition, rate of fat loss vs lean mass gain and above all, overall health!

 

This week we saw the introduction of more brand new exercises along with variations on tempo of movement, reps, sets and weight being used to keep his mind and body stimulated and eek out as much as we can from his efforts, the key being to always have the body in ‘guessing-game’ mode so as not to hit plateau’s too regularly.

 

 

 

The coming week (week 8) will see us making some big changes to his nutrition plan also, as his fat loss levels out and his body gets set to welcome such practises as ‘carb-cycling’ to ensure we get an increased level of performance and re-stoke both his fat-loss and lean mass gain for the second half of the transformation program!

 

Stay tuned for further transformation updates and also news on unique 1-2-1 ‘LIVE’ training sessions with myself and Jeremy throughout the second half of the program for you to watch along to as they happen!

 

 

As always, we thank you for your continued support and don’t forget to subscribe to our Instagram and Facebook platforms in order to stay up to date with all the latest updates and hit subscribe below to receive our free regular newsletter.

 

James Fox

 

@goldmedallifestyle

 

  

 

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key week 6 STATISTICS

  • Decrease in fat mass of 0.8kg from Week 5
  • Body-Fat down from 22.5% to 22%
  • Another 1/2″ loss around his waist making his current waist size 38″

Week 6 – Progress report


A SUBHEADING

As we entered week 6 of 16 in Jeremy’s body transformation, signs of muscle definition across his body frame were becoming ever more apparent which gave us both a huge boost as we began another specialised week of training.

 

Tricep protrusion, deltoid development and his continued body fat loss have all contributed in beginning to shape his physique, where only 6 weeks ago he may have thought this impossible!

 

 

 

One thing that has stuck in my mind was his reported change of clothing size, which led me to think ‘he’s going to have to invest in a brand new wardrobe by the end of his transformation program!’ An expense that I’m sure will be a welcome one to his overall confidence however!

 

To give an idea of the drastic changes we have seen in such a short space of time, let me give you some statistics from when we started out until now… 

 

9.7kg total weight loss, with a 13.3kg decrease in fat, 3.7kg increase in lean body mass, 4 inches off of his waist measurement from 42″ to 38″ and a cool 11% drop in his body-fat where he has gone from 33% to 22%!

 

 

If the next 10 weeks are as good as our first 6, then we are well on course to giving him the results his hard work deserves!

 

 

Thank you for your continued support and don’t forget to subscribe to our Instagram and Facebook platforms in order to stay up to date with all the latest updates and hit subscribe below to receive our free regular newsletter.

 

James Fox

 

@goldmedallifestyle

 

  

 

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