Joshua
,
32
Background
Goal
Training
- Phase 1: Two full-body sessions per week focused on building a strength foundation with compound lifts on the Smith machine and dumbbells, supplemented by a weekly Barry's class.
- Phase 2: Three sessions per week on an upper, lower, and full-body split, adding core work, push presses, Bulgarian split squats, and unilateral movements.
- Phase 3: Three banded and bodyweight sessions per week during extended international travel to preserve muscle and maintain conditioning.
Nutrition
Two lean animal protein sources daily at lunch and dinner (chicken, salmon, lean grilled proteins), Greek yogurt as a snack, David bars on shift for high-protein convenience. Reintroduced quinoa as a grain base, mixes egg whites into oats, uses bone broth in stews to boost protein. Cut alcohol completely for the first four weeks and moderates it during travel. Logs food daily in a journal and takes creatine every day.
"Friends have started complimenting me, and some are inspired enough to start tracking their workouts and increasing their protein. I keep predicting a plateau and being proven wrong. Energy is consistent, I don't need caffeine to get through 24-hour shifts anymore, and I just keep making progress."
What results can you expect?
Tell us about yourself and we will show you exactly what your cohort achieves in 4 weeks, powered by one of the largest serial DEXA datasets in the world.
Projections built on real data
Kalos has one of the largest serial DEXA body composition datasets in the world. Thousands of A/B tests run on real people's bodies, tracking every input between scans.
1,000+ A/B tests tracked using DEXA scans
All training, nutrition, and lifestyle inputs meticulously tracked
Built from real Kalos member outcomes, personalized for you
Join 10,000+ people who have transformed their health with Kalos
Book your Premium DEXA scan at one of our Bay Area locations today.
