I thought I would post a quick update on my latest training progress, Recently i’ve been leaning down using an experimental combination of Intermittent fasting with low volume, high intensity workouts.

The goal here was to lean down to single digit body fat whilst increasing strength and maintaining muscle.

I started a 12 week program at 16% body fat and have ended at 9.7% body fat.

I will be putting together a program that utilises the principles i’ve found to be most effective in due course.

I was able to maintain my lean body mass whilst reducing body fat and increasing strength.

For info on the protocols I have been using please email me on scott@project-fitness.co.uk

Here is a picture of me at the end of the program sub 10% body fat:

Bulking Phase: 4 weeks in, bulking on intermittent fasting. Still sub 10% 3550 calories on training days (4 a week) / 2660 Calories on non training days. 1.7Kg raise in weight from above picture.