Ilan
| Starting body fat | 25% |
| End body fat | 14.2% |
| Total body fat loss | 10.3% |
| Starting Weight | 66.3kg |
| End Weight | 56.2kg |
| Total weight loss | 10.1kg |
The Story
10-12 weeks and some major setbacks, but a great result overall for DARE. client Ilan. The goal was to reduce his body fat percentage and build a solid foundation before beginning a surplus phase for the next 16 weeks minimum.
For his training, a very simple linear periodisation model was used, to allow Ilan to lift some heavier weight as the block progressed, while still maintaining a high level of execution.
His nutrition involved an approx 20% average deficit, following a meal plan, that eventually transitioned into tracking macros to develop Ilan’s understanding of nutrition.
It doesn’t take fancy programs or complex training methods to get results for most, just patience, consistency and dedication.
The Program
PHASE 1: GPP
PHASE 2: Hypertrophy
PHASE 3: Hypertrophy 6-8
