One of my most recent clients has lost 25 pounds of fat and increased his muscle strength and size markedly over a period of approximately 12 weeks. Here are a few notes I gave him recently on his progress, and ways in which he can turn up the heat, in order to make the necessary adjustments to look even leaner, stronger and more muscular.

Ector is 5′7 and weighs 178 lbs down from 203lbs

Ector,

I viewed your last batch of after photos and must say I am very impressed. You have come along way - Congratulations. Although you have lost 4 inches off your waist, we need to step it up and start defining your midsection even more. We can do this quite easily in the following ways:

1. Let’s start counting your calories again. No more that 1800 calories daily spread over 5-6 meals

2. Have freshly squeezed veg/fruit juice every morning before our workouts followed by a homemade protein shake with water or zero carb Isopure protein drink with an apple after your training session .

3. Record all your meals in your nutrition book so I can report on your entries daily.

4. Your only starches should come from brown rice, black beans , lentils etc, sweet potato’s and oatmeal or quinoa. To be consumed before 4:30pm

5. Drink 4 quarts of water daily

6. Eat 2-3 fresh pieces of fruit daily.

7. Lots of cruciferous vegetables and salads (low oil, organic cider vinegar - ok )

8. Keep taking your supplements and consume L’carnitine on an empty stomach

9. Make sure you’re changing your cardio up. Try different machines, levels, times and speeds. Variety will shock your body in to a much improved, healthier and leaner body.

Keep up the great work!

Gennaro