Philly Stanley’s Transformation – Online Coaching

by | Dec 28, 2017 | 12 Week Online Transformation, Muscle Gain, Online Personal Coaching | 0 comments

RESULTS Client @phillys8 results over the last few months! Last January Philly decided to get back fit and started going back to the gym. He came to me in May after doing a good job with losing weight and getting back into shape himself. He took himself from the bottom left pic to the middle pic.His progress was stalled and he needed that extra bit of guidance and knowledge to get past his current sticking point. Over the last 12 weeks Philly has gone through a really great body recomposition. His weight is the same in all the photos (+/- a pound or 2) This means he has put on muscle while losing fat at the same time. People ask me all the time if it’s possible to gain muscle and lose fat at the same time. It certainly is possible as the pictures here prove it. But how? TRAINING Philly has been lifting on and off for years, has followed a few programs from bodybuilding.com and places like that. This was his first time following a structured, science based program that was tailored and adjusted to him. Last week we had testing week on the last week of his current 6 week training block; He absolutely smashed his old PR’s in all lifts including 120kg Bench 150kg Squat 200 kg Deadlift 70 kg OHP DIET We strucutred his diet around his lifestyle and metabolism. Unfortunately for Philly he doesn’t have the luxury of being able to smash 3,000 calories a day and lose weight so I used strategies such as cardio (HIIT & LISS at different times), carbohydrate refeeds and intermittitent fasting to keep him on track. We used a scheduled diet break for 2 weeks to coincide with social events coming up for him and to refuel his body for his testing week. If you’ve been training for a while but haven’t ever really nailed down your training and diet using a properly structured program and nutrition protocol when you first do it’s possible to lose fat and build muscle at the same time. That’s what happened here. Philly’s dedication and hard work are top drawer. He always asks questions and is hungry to gain more knowledge. I’m looking forward to continuing to work with Philly moving forward #transformation #transformationtuesday #fitness #fitfam #irishfitfam

A post shared by Matt Cooney – Online Coach (@mcfuturefitness) on

 

I have been weight training for the last 5 or so years. Started off like every alpha male and wanted to lift the heaviest weight in d gym. So made up basic programmes with no structure and not a clue about nutrition. This carried on for 4 years with little to no change just an ego complex to lift big with shitty form. So I started to learn about nutrition basics, calorie deficit to lose weight and achieved it but my body stayed the same until I started with Matt. Just a few weeks in and Matt had an idea what way my body type was and we changed the programme. Learned how to eat, changed how I eat, it’s now become part of me. He taught me how to understand macros and what I needed to lose fat and tone up, the training plans are on point, looking for the long term plan and not a quick fix and the results speak for themselves. I can’t recommend him enough if you want to change your body/lifestyle for the better Matt is the man, patience of a saint. More results than sky sports news on a Saturday! Top top bloke!!!”

– Philly Stanley

Matt’s thoughts;

“Over 12 weeks Philly went through a really great body recomposition. His weight is the same in all the photos but he has dropped fat and gained muscle. By following a structured training and nutrition program built around his life we were able to achieve this. Philly’s dedication and hard work are top drawer. He always asks questions and is hungry to gain more knowledge. Philly has continued on with me on my monthly coaching program and is continuing to make really good progress and learning all the time.”

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