Transformation Series

Client - Dane Gaunt

Goal - Increase Strength and to be in the best shape of his life. 

Phase Length - 16 weeks

Periodisation

Muscle Balance - 2 weeks 

German Body Comp Accumulation - 2 weeks 

German Body Comp Intensification - 4 weeks

Hypertrophy - Heavy Light System - 4 weeks

Func.Hypertrophy- 8,8,6,6,4,4 System - 4 weeks 

Keys to success - Dane followed EVERY single nutritional protocol presented to him, this meant his recovery was easily maintained due to being compliant. 

This also meant we could keep pushing the intensity of each microcycle to ensure he was constantly adapting to greater stresses without the risk of injury. 

Another important factor to Dane's success was having a set routine. Dane often came in first thing in the morning (sometimes 4:30-5am) to make sure his workout was a priority, this was at no point put on the back burner which is why the results Dane received were very impressive. 

Nutrition - Starting Nutrition vs Ending Nutrition 

Protein - 3.0g/Kg/Lean Mass / 3.8g/Kg/Lean Mass

Carbs 1.5-2g/Kg bodyweight/ 4g/Kg/bodyweight 

Fats - 55g -day /80g -day

* Re-feeds(higher influx of calories) were a stable in our progression, this was sometimes every 7 days to every 3 days depending on the phase. 

Dane's Experience;

"It was a lot easier than my previous attempts due to good advice, dedication and regular evaluation. My favourite things has been learning about my body's metabolism and response to a proper diet.

I would say that James is very knowledgeable about how the body works, how it responds to different types of diets and which types of workouts will get the different results being sought.

The hardest part was definitely sticking to the nutritional plan - BUT seeing the results regularly did make it a lot easier"