I have over 10 years of experience in the health and fitness industry and was quite impressed by Gayan’s programming methods and precision in developing my meal plans

Andrew Bolis is a Fellow personal Trainer. He came to me saying “I’m hitting 40 in 3 months and all I want for my birthday are abs”.

I said let’s do it. 

Here is how the training program and nutrition worked to get the desired look. You will be able to get a clear idea of how I used Refeeds (extra food) bypass plateaus to keep fat loss consistent throughout the weeks. I explained Refeeds in my previous email. Watch it before you read this if you missed it. 

Training  

Rep Ranges and Loading Parameters I used to design his 12 weeks mesocycle. 

Week 1-4: 4-6 Reps; Wave Loading 

Week 5-8: 5-7 Reps; Straight Sets

Week 9-12: 3-5 Reps & 8-12 Reps; 2 Phase Method (3 days of High Intensity followed by 3 days of High Volume)

Nutrition 

I tweaked Andrew’s nutrition every week. We only had 12 weeks till his birthday and 11 and half weeks till his photos shoot. 

Week 1 – Training Days: Low Carbs, Non Training Days: Low Carb 

Week 2 – Training Days: Low Carbs, Non Training Days: Low Carb

Week 3 – Training Days: Low Carbs, Non Training Days: Low Carb

Week 4 – Refeed

Week 5 – Training Days: Moderate Carbs, Non Training Days: Back Loading

Week 6 – Training Days: Moderate Carbs, Non Training Days: Back Loading

Week 7 – Training Days: Moderate Carbs, Non Training Days: Back Loading

Week 8 – Refeed

Week 9 – Step System: 3-2 Method (3 days of low calories followed by 2 days of high calories

Week 10 – Step System: 3-2 Method (3 days of low calories followed by 2 days of high calories

Week 11 – Carb Cycling: 4-2-0 Method

Week 12 – Carb Cycling: 4-2-0 Method

Photo shoot at the End of the 12 weeks. 

“I approached Gayan because my initial goal was to get really fit and lean for my birthday. I actually first met Gayan at a course we were both attending. I was initially struck by his insight, knowledge and experience. 

The other thing which drew me in was his personality and ease of character. I have over 10 years of experience in the health and fitness industry and was quite impressed by Gayan’s programming methods and precision in developing my meal plans.  He was always more than happy to answer questions in a prompt manner. I’ve actually leant so much from him. To my surprise I was in a much better shape than expected which led me to do an unprecedented photo shoot.”

Andrew Bolis