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8 weeks later and Jack is down 14lbs and still hungry for more. Jack is another example of how weight loss doesn't always have to result in strength loss - his squat, bench, and deadlift numbers are currently the highest they've ever been while he's also currently the lightest he's ever been. It's all about the quality and design of the programming.
Cheers to Connor for making massive strides on his cutting program to close off 2019 (12lbs down and stronger in the gym than ever before). Just because you're losing weight and bodyfat, doesn't mean that you need to lose strength. It all comes down to what you're eating, how much you're eating, when you're eating and how you're training in the gym. With the combination of proper guidance and a will to see the end of the road, anything is possible.
Joe absolutely smashed his 8 week cut. The goal was to lose bodyfat and to improve his midsection development, and it's safe to say that we got the results we were looking for. The overall protocol was rigorous, but as Joe is an insightful individual with strong self-perspective and drive for the things that he wants in life, pushing comfort zones was no foreign concept to him. Lower calories and high training intensities led to great results. It was a pleasure, as always.
Dave made some great progress in his 12 week cut. The results - a leaner build, especially in the midsection, while still retaining the same amount of muscle and even some increases in strength. Just because you're cutting down, doesn't mean you need to lose muscle and strength. It's not always a trade-off if you know the proper tweaks and adjustments to make. So get the notion of "I want to get leaner but I don't want to get weaker" out of your head; cutting is hard, but not everything needs to be sacrificed.
Sometimes deadlines for events don't always give us the time we want to lose or gain weight, but that doesn't prevent us from using what we have, to get what needs to get done. Even though 7 weeks is a shorter time for a significant change, with a diet plan customized for a full-time university student, it was important to tailor the best meal options for what the dining hall had to offer. Results speak for themselves; when the commitment is there, you can make anything work in your favor.
Aman really laid the hammer down in this 12 week camp (bottom). By the 8 week mark (top), he was already looking significantly leaner, but he wanted more. Macros, training, cardio, and refeed days were tailored and planned to the tee, because at the end of the day, these camps don't work unless you do. With tailored guidance and commitment to the plan, anything is within reach.
Here's a weight loss protocol that I decided to do from February - August of 2019. The first photo was taken in February, after a fall and winter of eating and drinking whatever I wanted. The second photo was taken in April, approximately 8 weeks after the first, when I decided to be more conscious of my eating and drinking choices, as well as to intensify my training regimen. The third photo was taken in June, as I found a healthy spot where I could maintain the lean body type that I achieved in April. The last photo was taken in August, after a 7 week physique competition prep, where I restricted food choices, calories, and increased my training intensity for the sake of looking a certain way to be competitive on stage. It's important to note that the last photo does not showcase a healthy, sustainable body type, as I was preparing my physique to look a certain way in front of a judging panel for a grand total of 10 minutes, rather than for an entire season(s).
Nick wasn't specifically looking to gain or lose weight, he just wanted his abs to show better. Through an 8 week camp, his calories were adjusted accordingly and core training was emphasized. It's true that abs are made in the kitchen, but a strong muscular foundation is required as well. Never neglect training your core, while keeping in mind that part of the process will always be dependent on body fat levels.