Name: Grant
Age: 38
Height: 6′

Grant’s Training Program

I trained Grant using a Starting Strength Linear Progression in my Solace Strong class at Solace New York. This enabled him to get stronger and gain lean mass. In addition, Grant wanted to not gain unnecessary fat during the training program, so I gave him a one-time nutrition consult with recommendations for calories, macros and supplement use.

Although not always possible for every client, given Grant’s starting statistics and his dedication to training, nutrition, and recovery I was able to give him a program where he was able to gain lean mass and reduce his body fat percentage at the same time.

Duration of Training

9 weeks

Before & After Statistics

Body Weight Before: 186 lbs
Body Weight After: 191.5 lbs (+5.5lbs)

Body Fat Before: 19.4%
Body Fat After: 16.7% (-2.7%)

Starting Weight for Lifts (lbs):
Squat 135×5, Press 70×5, Bench Press 160×5, Deadlift 195×5, Power Clean 125×3
Ending Weight for Lifts (lbs):
Squat 220×5, Press 100×5, Bench Press 182.5×5, Deadlift 255×5, Power Clean 155×2

In His Own Words

“Around 5 years, I weighed about 186 pounds but my body fat was close to 30%, so at 6’ft I was quintessential “skinny-fat.” My main goal was always about performance and energy. I took some classes, had one trainer and did some weight-lifting. My training was sporadic and without a philosophy. In Q1 of 2016, a friend of mine told me about this regime called Starting Strength. He actually called it the “bible” for weight-lifting. The first thing that I noticed was the process – for anyone looking for a very processed oriented training regime, this is your ticket. I am definitely not an autodidact, and tend to be more of a kinesthetic learner, so I knew I needed a pro. My goal with starting strength was to learn the movements and get strong (as opposed to look good/strong). After speaking with Coach Hayden, it was clear that the technical side and process side was important, but the “diet” was just as important. So after getting a diagnostic test from him, my goal changed from getting stronger to getting bigger (and stronger). I went from roughly 186 to 192lbs over 9 weeks and actually dropped some body fat (roughly 2%). My next goal is to hit 200lbs and stay around 17% body fat.”