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03 · Training · Practicum · Case M1
Marcus, 38
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Composite mock client built from anonymised intakes. Any resemblance to a real client is unintended.
About him
Age
38
Gender
Male
Height
180 cm
Weight
81 kg
Occupation
Project manager
Based in
Melbourne
Training
Current activity level
Light exercise/sport 1–3 days per week
How long training
About 7 years, on and off
Workouts at the moment
Pretty scattered. Used to do a body part split and some CrossFit, then went overseas for a month and haven't got back into a routine. Maybe 1–2 random sessions a week.
Gym access
Standard, commercial gym
Days per week preferred
4
Time of day
Usually evenings, but want to start training early mornings
Other training
I ride to work 2–3 days a week, about 30 min each way
Goals
Goals for this program
Lose the belly fat and build muscle back, especially chest and arms
3, 6 and 12 months
3 months: less belly, more defined. 6 months: leaner, stronger, bigger upper body. 12 months: keep building, maybe see abs.
Timeline or event
Ideally looking better by summer. Also signed up for a 10 km fun run in 10 weeks with work mates, would like to not embarrass myself.
Focus muscle groups
Chest, shoulders and arms. Upper body has always been my weak point.
DPperformance Coaching · Internal
Coach Hub
03 · Training · Practicum · Case M1
Marcus, 38: health, nutrition & coaching
Health
Supplements
Whey protein, a pre-workout when I train, magnesium
Medical issues
Shoulder gets sore sometimes on pressing, fine at the moment. Had a lower back issue a few years ago (L4/L5), mostly good now.
Hormonal / metabolic
No
Menstrual health
Not applicable
Nutrition
Current diet
No real structure. One coffee in the morning, usually skip breakfast. Lunch is bought at work, often sushi or a wrap. Dinner cooked at home, mostly meat and veg. Snack at night on chips or chocolate if they're in the house. Eat out most weekends.
Allergies / dislikes
Allergic to nuts and lactose. Don't like coriander. Trying to cut back on red meat, happy with a mix of meat and plant protein.
Coaching
Responds best to
Structured & data-focused: I want decisions based on numbers, progress and clear direction
Anything else
I might need a push at the start but once I'm in a rhythm I'm very consistent. When I stop training I tend to drop weight and muscle quickly, putting on size has always been hard for me. Budget is a factor with food.
Found us
Instagram, my partner sent me the page
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DPperformance Coaching · Internal