Curtis came to Torque with a simple goal: get in shape fast.
Our plan for him? A condensed version of our Ultimate Carb Cycling Program.
He knew it would be difficult, but he was willing to fully commit to making it happen.
He contacted us for help setting up his plan, then for six straight weeks he followed the plan with complete focus. He prepped food, planned his re-feed days, woke up early for cardio, and stayed consistent with his workouts.
Training Plan
He did 2-3 upper body workouts weekly, and 1-2 lower body workouts weekly (5 workouts total per week). Sometimes they were 35 minutes, sometimes they were 50 minutes.
His training was built around hypertrophy work, supersets, drop sets, and pushing final sets to failure (not every set to failure, just final sets on each exercise).
We never went beyond 60 minutes for a weight training workout (cardio was additional, so some days was 50 minutes weights, 30 minutes cardio for a total of 1 hour, 20 minutes in the gym).
As the weeks progressed, we increased his output.
Cardio
In the beginning he did 1-3 cardio sessions each week (either fasted in the morning upon waking, or at the end of a weights workout – eventually increasing to 8–10 sessions weekly by the end of the 6 weeks.
Yes you read that right. 10 cardio sessions in 7 days, meaning some days he had to do cardio twice.
Remember that calories out vs calories in = weight loss. So we either reduced food (you can only reduce so much), or increase calorie burn.
Nutrition Plan
Nutrition is the foundation of the transformation. Nutrition and workouts have to be aligned to see FAST results.
Curtis followed a carb cycling approach that alternated low-carb and high-carb days to maximize fat loss while keeping performance high in the gym.
Even with a wedding to attend during the six weeks, he stayed disciplined and planned ahead to make sure it landed on a re-feed day (high carb day).
How we structured this: In the week leading up to the wedding, we wanted to make sure he had 4 low carb days leading to the refeed (wedding day). The wedding was on a Saturday, so we made his week look like this:
Monday: High
Tuesday: Low
Wednesday: Low
Thursday: Low
Friday: Low
Saturday: Wedding (high day)
The result was a dramatic physical transformation in a very short period of time — but more importantly, proof of what can happen when someone fully commits to themselves. He dropped 15-20lbs in this time, and got a ripped 6 pack.
It was difficult, he was tired, hungry
We can help you.
We want you to achieve your goals and your dream body.
Enter your name and email below to inquire about your transformation!