Sébastien wanted to lose fat and gain mass.
He was already training with his brother – heavy training with long breaks (5 sets of 5 reps). It looked good in the gym – but it wasn’t giving the results he was looking for.

To achieve his goals, it was important that he become as lean as possible (lose fat) before doing his mass gain phase.

As he already had a base in training, we were able to give him the most profitable exercises from the start:

  • dips
  • chin-ups
  • squats
  • deadlifts and variations

These exercises pay off because they recruit many different muscles and come at a high metabolic cost.

Phase 1:

  • Accumulation 1, 3-4 x 10-12
  • Advanced German Body Comp – AGBC
  • low carb, med. fat, high protein

He had reacted so well to this first phase that in just 1 month he had lost enough fat to start gaining mass.

Phase 2:

  • Intensification 1, 4 x 3-5 + 6-8
  • Superset same muscle group
  • about 200g post-workout carbs

Since he could now handle the carbs well in this second phase, I had cranked the carbs up a lot after the workout to properly fill the muscles with glycogen. It was the carbs that allowed him to look muscled and not gain fat because he was now insulin sensitive following the BioSignature analysis.

Note that his nutrition was not perfect, and that he lacked consistency in his training. If Sébastien is able to have such good results without having done everything 100% perfectly – imagine what you can achieve with Elite Coaching.