The Coach – April 2014 – 3rd Place


The Coach in association with Improve You Workout is here to help and provide expert advice on everything from training plans to nutrition and supplementation.

All of your emails are now in for April and ‘The Coach’ has chosen the top 3. Over the next few days The Coach will announce the winners and answer their training and nutrition questions here on The Zone, so let’s get down to business!  Our 3rd place letter this month was sent in by Adam Davies….




Hey Coach,

I’m 22 and I weigh 61kg. My aim is to gain some muscle and lower body fat% I’m around 12% now and eating healthy, sticking to non processed food and exercising don’t seem to be lowering this.

I do crossfit and strength training twice a day but still no results from this.

Any tips?




The Coach response


Hi Adam,

Without knowing how long you have been following your current nutrition and exercise routine, it’s difficult to say what results you “should” have achieved by now, but you need to remember that results are never instant. It takes at least 4 weeks of consistency for you to start noticing a change in your body.

Having said that, if your diet and nutrition aren’t correct, no amount of time will yield the results you desire. Your body ideally needs a surplus of calories to build new muscle tissue and a reduction in calories to shed body fat. Trying to add muscle whilst reducing fat is a hard process, but it is possible, it will just take a little while longer to achieve.

I’m glad that you are eating healthily and exercising to change your body shape. Although you’re sticking to non-processed foods, your lack of results sounds like your nutrition isn’t quite right for you yet and that believe it or not, you may be doing too much training. The muscular growth you are looking for doesn’t happen during your training, but when you are resting. Doing 2 training sessions a day may be too much if you’re not providing adequate rest and nutrition for muscle hypertrophy to occur.

I’d suggest cutting back to one training session a day, increasing your supplementation to include whey protein, glutamine and creatine to help your body recover faster after your workouts and focus on your nutrition. Try to include as much lean protein, such as chicken, turkey, lean beef mince and eggs, complex carbohydrates, such as sweet potatoes and brown rice, and healthy fats, such as omega 6 and flaxseed.

Even though you’re trying to lose fat, you still need to make sure you’re consuming enough clean calories to power through your workouts, allow your body to recover efficiently and for your muscles to grow.

The Coach


If you have a question, don’t let it go unanswered – Simply send your questions to and each month we’ll choose 3 of the best questions to answer on The Zone. If featured, not only will you receive expert advice, but you’ll also receive a voucher* to spend on site – So what are you waiting for?


*1st prize £50 voucher – 2nd prize £30 voucher – 3rd prize £20 voucher.



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