Training
So how did we do it? Well first of all we created a very clear plan for Ivana to follow. Having a plan is half the battle. We are all very goal orientated so by having a clear goal and clearly defined steps to help us achieve that goal is paramount.
The first 6 weeks Ivana went on a high rep range workout plan split up into body parts. That meant that her rep ranges went all the way up to 50 reps for some exercises. We did this to shock her body into change and to hit her type 1 and type 2 muscle fibres. We set her on a base calories of 2,700kcal a day of good clean calories. Just these simple changes to her routine brought about massive physical changes. However, during all of this we avoided most shoulder and pressing exercises as Ivana had a pre existing injury to her shoulder.
The next 4 weeks we brought the rep range right back down to 8-12 reps per exercise, however we increased the weights. Alongside this we started to reduce Ivana’s calorie intake to bring about the fitness model look that she was after. Again we had to avoid certain exercises to compensate for the injury to the shoulder. This all just goes to show that even with an injury we can get in great shape. At no time did Ivana use her injury as an excuse not to train or not to get results.
The final two weeks revolved around depletion workouts. We would hit each muscle group everyday and superset every exercise. To compliment this we introduced carb cycling to bring Ivana’s body fat percentage right down.
Nutrition
Ivana’s nutrition was key also. she maintained a constant cycle of calories with a perfect macro breakdown supplied by JDP Fitness. The key to Ivana’s nutrition was consistency. Ivana has a job where she is in and out of the office a lot, therefor, eating correctly and consistently would be the issue.
Ivana had 1 cheat meal every week.
Total Kcal 1785
Protein 200g
Carbohydrates 153g
Fat 44g
