JAMIE DONOHOE
“Jack has helped me not only achieve my physical goals but has also served as a mentor to me to become the best coach I can be, the past year of working with Jack I’ve seen so much growth both physically and professionally, it has been a great experience”
STARTING POINT.
Jamie started in a similar place to many coaches - wanting a physique that represented the quality of coach he was. He was also looking for greater insight into how to apply what he’d been learning with myself and the team at M10.
“I wanted to grow some muscle and I wanted to learn from someone who’s ahead of me to improve my client results.”
Knowledge is great, but without the understanding of how to apply it, it becomes kinda useless!
We put Jamie into a building phase, focusing on the quality of his training rather than the typical high volume splits that coaches love to run.
In 6 months, we added 7kg to his frame with the intention of keeping body fat levels in check. Jamie handled this phase particularly well as we had a concurrent goal of training in Brazilian Jiu Jitsu.
START OF PREP…
We look for green flags before a client starts prep. If we can start from a position of a high calorie set point, high performance and a fit/healthy individual then prep is much more likely to go well.
In this instance, Jamie had all these boxes ticked nicely. We knew exactly where his maintenance was, he had a great relationship with food and his body fat levels were still in a reasonable position.
If you consider the images, Jamie was 7-8kg up in weight here, but had only accrued a small amount of body fat - that’s a gaining phase done well!
18 WEEKS LATER…
It took 18 weeks to get Jamie photoshoot lean.
Impressively, this diet transpired over winter, Christmas AND his BJJ grading where he achieved his blue belt (who said dieting destroys your performance?!).
Of course, we took a strategic diet break over the Christmas week, and aimed to sustain a 1% rate of loss over the rest of the weeks. We took Jamie from 86kg to 72kg, and explained every step of the way so that he could repeat the process with his clients in the future.
“Jack has made everything smooth and easy to follow and has helped educate me along the whole process.”
Our mission at JHVC is not just the physical transformation.
It’s vital to use that you know why we make the decisions we do, and how you can make better decisions for your clients too.
“The most valuable part of the service for me has been the education that Jack has provided, from weekly calls covering various topics, to being a text away with any questions or clients queries I had, Jack has helped me to become a much better coach”
