205lb
13.4% body fat (he would like to get down to 10% in the end)
Was told this is actually pretty good for someone who doesn't watch what they eat and hasn't worked out for 8-9 years. After a few exercises to determine where I am starting at physically, he and I discussed a plan to obtain my goal. He did a really good job of showing me what needed to be done and why it would be helpful to have a trainer to assist me on this journey. The overall assessment didn't go as badly as I had thought it might. The results were encouraging and here is a summary of what I found out. The fact that I am tall has made my posture quite bad. I have a slight hunch in the shoulders and a sway in my lower back because my hips are tilted forward. Also, sitting all day at my job has contributed to this. This is one of the major things I would like to get corrected if possible during this process. To do this I will need about 12 weeks of core training to get my back, glutes, abs and hip flexors strong and able to hold me upright straight. This will give me a good base for all the muscle to be put on during the second phase of the process...the muscle building phase. I also have to work on my range of motion so that I am able to have good form while I am doing my exercises and not putting undo stress on my joints.
All that being said, Fareeze's ultimate plan was a year to reach my goal with the help of a personal trainer (of course they are going to try to sell me training sessions, but I was open minded...but later on that) and the phases of the plan being as follows:
Phase 1-Core Strengthening: 4x/week in the gym ideally with the first 12 weeks working on my core strength. 3 of those days/week would be with a personal trainer so that I can learn the exercises and how to do them properly. This phase would include working on my posture, getting my range of motion/flexibility better and getting my muscle strengths and weaknesses more even so that I could start...
Phase 2-Muscle Building: 4x/week in the gym with 2 of those days being monitored by a personal trainer. This would encompass weeks 13-42 of my year long plan. This is where I would be building the 29.5 lbs of muscle that I would be trying to gain. Fareeze mentioned that during this phase, building muscle is the only priority although it would look a bit soft because there would be SOME fat being put on just by the sheer number of calories I am going to have to consume (was estimated at about 3300-3400/day). Depending on how my body reacts to the training and how fast I gain, at the end of the 42nd week I would start...
Phase 3-Toning: 4x/week in the gym with 1 of those days being monitored by a personal trainer. This would encompass weeks 43-52 of my year long plan. Here I would now be working defining and toning my muscles to get definition and get the little bit of fat off from the last phase. This would bring out all the muscles I worked so hard on all year.
Now concerning the training sessions. I know that the whole point of the evaluation is to allow the gym to try and talk me into buying personal training sessions. I had planned to use a workout I found on the Men's Health website geared towards bulking up skinny guys. That being said, after Fareeze did some exercises with me and showed me how to do them properly, I can see the benefit of having a trainer work with me during the planned program, especially during the first phase. So, I believe I am going to try and fork out the money to get training sessions. Right now I can only afford half the sessions, but I talked to my boyfriend (who was also thinking about getting sessions) and if Extreme Fitness has the option of training both of us at the same time, we would get the full package deal! So much to think about. It is a big sum of money, but I am viewing it as an investment in myself over a year. Plus, with no longer smoking, there is extra money that I am now saving.
Here are what will become the before pictures...the baseline which all else will be compared.
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