Weight loss is achieved through a combination of increasing energy expenditure through exercise & decreasing energy intake through a calorie controlled diet.

Weight gain involves strategically increasing energy intake to surpass your body’s total daily energy requirements , therefore leading to weight gain.
Exercise & eating clean while bulking is extremely important to ensure that you’re not gaining unhealthy weight.

The training program is a 5 day routine. So Sundays and Saturdays are your resting periods. However the meal plan must be followed religiously on a day to day basis. Should you want to incorporate a cheat meal outside of the meal plan, consult with the trainer.

Remember: missing a day IS NOT a train smash ! While going off your diet isn’t recommended, missing a day wouldn’t necessarily cause any drastic changes to your body. Just ensure that you get back on the next day!

When your body undergoes strenuous training that is outside of your norm , your muscles are under stress , therefore increasing cortisol levels which can cause your body to retain water , thus leading to very temporary weight gain.

There is no fixed amount of time , there are a number of variables that play a part in how long someone takes to gain or lose weight or build muscle , it comprises of body composition , somatotype , dedication and your body’s response to macronutrients. But should you stay the course & consistently follow the program results should be seen within the first few weeks!

If you suffer from any underlying illnesses, the training program & meal plans may not yet be suitable for you. Individuals with these underlying illnesses & individuals who were predisposed to injury in the past may still have access to my services but will utilize this platform at their own risk.