Kevin’s transformation was built on a strategic, disciplined approach. He followed 5 days per week of resistance training, focusing on progressive overload, and supplemented it with 50 minutes of cardio, including LISS and HIIT, which was reduced during reverse dieting and building phases. Monthly body fat assessments tracked his lean body mass and fat loss progress.
Kevin’s diet employed a non-linear approach, cycling calories with a base plan from Monday to Friday, followed by a two-day refeed on weekends to restore glycogen and improve training performance. Flexible calorie and macro targets allowed him to maintain consistency with his lifestyle, adjusting as needed—from as low as 1,800 calories during fat loss phases to up to 3,500 calories during building phases. Protein was consistently set at 1-1.3 grams per pound of body weight, with fiber intake between 25 and 40 grams per day.
Basic supplements included a multivitamin, greens, omega-3s, fat burners, and creatine monohydrate. Over time, Kevin dropped from 242 pounds to 172 pounds, losing 70 pounds while increasing his lean body mass, making his transformation a tremendous success.
Kevin’s transformation was built on a strategic, disciplined approach. He followed 5 days per week of resistance training, focusing on progressive overload, and supplemented it with 50 minutes of cardio, including LISS and HIIT, which was reduced during reverse dieting and building phases. Monthly body fat assessments tracked his lean body mass and fat loss progress.
Kevin’s diet employed a non-linear approach, cycling calories with a base plan from Monday to Friday, followed by a two-day refeed on weekends to restore glycogen and improve training performance. Flexible calorie and macro targets allowed him to maintain consistency with his lifestyle, adjusting as needed—from as low as 1,800 calories during fat loss phases to up to 3,500 calories during building phases. Protein was consistently set at 1-1.3 grams per pound of body weight, with fiber intake between 25 and 40 grams per day.
Basic supplements included a multivitamin, greens, omega-3s, fat burners, and creatine monohydrate. Over time, Kevin dropped from 242 pounds to 172 pounds, losing 70 pounds while increasing his lean body mass, making his transformation a tremendous success.
Kevin’s transformation was built on a strategic, disciplined approach. He followed 5 days per week of resistance training, focusing on progressive overload, and supplemented it with 50 minutes of cardio, including LISS and HIIT, which was reduced during reverse dieting and building phases. Monthly body fat assessments tracked his lean body mass and fat loss progress.
Kevin’s diet employed a non-linear approach, cycling calories with a base plan from Monday to Friday, followed by a two-day refeed on weekends to restore glycogen and improve training performance. Flexible calorie and macro targets allowed him to maintain consistency with his lifestyle, adjusting as needed—from as low as 1,800 calories during fat loss phases to up to 3,500 calories during building phases. Protein was consistently set at 1-1.3 grams per pound of body weight, with fiber intake between 25 and 40 grams per day.
Basic supplements included a multivitamin, greens, omega-3s, fat burners, and creatine monohydrate. Over time, Kevin dropped from 242 pounds to 172 pounds, losing 70 pounds while increasing his lean body mass, making his transformation a tremendous success.
Kevin’s transformation was built on a strategic, disciplined approach. He followed 5 days per week of resistance training, focusing on progressive overload, and supplemented it with 50 minutes of cardio, including LISS and HIIT, which was reduced during reverse dieting and building phases. Monthly body fat assessments tracked his lean body mass and fat loss progress.
Kevin’s diet employed a non-linear approach, cycling calories with a base plan from Monday to Friday, followed by a two-day refeed on weekends to restore glycogen and improve training performance. Flexible calorie and macro targets allowed him to maintain consistency with his lifestyle, adjusting as needed—from as low as 1,800 calories during fat loss phases to up to 3,500 calories during building phases. Protein was consistently set at 1-1.3 grams per pound of body weight, with fiber intake between 25 and 40 grams per day.
Basic supplements included a multivitamin, greens, omega-3s, fat burners, and creatine monohydrate. Over time, Kevin dropped from 242 pounds to 172 pounds, losing 70 pounds while increasing his lean body mass, making his transformation a tremendous success.
