Serving the Athlete's Mind and Body
TRANSFORMATIONS
JOSEPH
My own personal transformation
180 lbs at the start. This was right before I hired a powerlifting coach. I wanted to be big, really big. I followed the gain 1-2lbs/month rule but I ended up gaining more fat than muscle. I've been already tracking macros diligently and thought my bro-splits were enough to get me to look half-natty.
November 2017
I've been training and tracking macros consistently for 4 years at this point. I carried the fat mainly in my back, torso, and cheeks.
November 2017
157 lbs post powerlifting meet. This would be the start of my third body recomposition. I decided to lose some weight for the summer and to set a minimum year long lean bulking phase.
April 2019
141 lbs, an unflexed, unfiltered pic. This cut is by far the least mentally taxing and easiest one I've done. Afterwards I realized I needed a lot more muscle on my frame. Therefore I decided to be on a lean bulking phase for more than a year. I plan to compete again in the 74kg weight class.
July 2019
JANICE
171 lbs at the start. Janice was already in a caloric deficit trying to lose weight for at least 2 years. However, her metabolic adaptations were slowed due eating at already low calories. Was doing bro-splits before being coached. Already tracking macros but not much aesthetic progress yet.
Feburary 2018
Janice's fat was evenly distributed throughout her body. We then went through multiple refeeding phases to have better metabolic adaptation outcomes and to keep her as mentally sane as possible.
Feburary 2018
143 lbs. Her weight loss was a bit stubborn towards the end which was expected. Her strength and endurance also dropped towards the end of the cut.
December 2019
Janice is now undergoing a lean bulking phase for the next year, eating at either maintenance or a slight caloric surplus so her metabolism can be restored to a new and higher norm.
December 2019
KIMMY
125 - 110 lbs. In the before picture she had surgery for her knee hence the crutches. While she was healing and doing physical therapy until cleared for weightlifting, we focused on changing her diet. Her programming was modified to instill better movement patterns and strengthen the muscles of the leg. Due to the constraints of nursing school, she requested to be programmed more as a physique client than a powerlifting one. Once her gym opens up again, she will continue to be on a women's physique like training.