04/06/2026
.cr1 | 12 WEEK LEAN BULK + FAT LOSS PHASE
THE TRAINING
Rocco came to me at the end of January with one goal. Build muscle and actually see it.
We ran a 12 week lean bulk phase, taking him from 79kg up to 82kg. The focus was simple. Get stronger, fuel the body properly with whole foods, and pack on real muscle while keeping fat gain to an absolute minimum.
He trained on a 5 day push pull legs upper lower split, and because he already had an active lifestyle outside the gym, we barely needed to touch cardio until the last month or so of the fat loss phase. The weight was always going to come off. It was just about making sure what was underneath was worth uncovering.
That meant training with real intensity. Not just showing up and going through the motions. Actually pushing the sessions.
Then we stripped it back.
A structured fat loss phase brought him from 82kg all the way down to 75kg. What you’re looking at in those photos is the result.
THE DIET
No crash dieting. No extremes. Just consistent, well fuelled eating that supported his training 90% of the time. There were social events. There were off plan meals. That’s life. But the vast majority of the time, Rocco was exactly where he needed to be.
THE SHIFT
A lot of people aren’t as small as they think they are. They just can’t see what’s underneath. Going through a fat loss phase alongside heavy strength training is one of the best ways to actually see what you’ve built.
Rocco wasn’t lacking drive. He just needed the structure and someone in his corner making sure he followed through on what he was already capable of doing. He left with a completely new understanding of what real training intensity actually looks like.
The result speaks for itself.
How long have you been going round in circles in the gym and getting nowhere? Because when someone who was already willing to put the work in fully commits with the right plan behind them, this is what happens.
Rocco will tell you himself. He’s absolutely delighted. And I’d bet he’s thinking one thing right now. Why didn’t I do this sooner.
DM me if you want to map out something similar.
