key week 3 STATISTICS

  • Decrease in fat mass of a further 1.3kg (2.8lbs) from last week
  • Body-Fat down a further 1.5% to 25.5%
  • A 3kg increase on lean body mass since the start of Week 1
  • Continuous strength gains being made with each session through incremental weight increases on all exercises  

Week 3 – Progress report


As week 3 drew to a close, Jeremy and myself sat down and went through his statistics and body changes (so far) since we embarked on his body transformation journey together and I could sense a real wave of pride and delight from him at what we’ve already accomplished in such a short space of time! 


The statistics do not lie and day by day we are constantly working on the finer details of his program to ensure we are always improving! During these initial ‘foundation’ weeks we have made sure that we balance his nutrition and workouts to perfection to maximise both fat loss and strength gains and so far the results have been remarkable…



We have seen an overall weight decrease of 6.2kg (13.6lbs), but the main fact to consider here is the alteration in body composition… Jeremy has dropped a cool 7.5% in total body-fat and also seen a nice steady rise in his lean mass to supplement this! (Lean body mass consists of your bones, ligaments, tendons, internal organs and muscles).


As we enter the final week of his 4 week foundation program, his body is on the verge of being primed and ready to attack the last 12 weeks by the specific workouts we have devised and I am looking forward to pushing his results in a direction that he may never have imagined possible before!



James Fox



Subscribe to the ‘gold medal’ newsletter!

Stay up to date with all our latest news, views, body transformations, tips, tricks, advice and FREE content! 

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes:

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>