Pete Fraser Fitness and Esquire, Amateur to Athlete in 10 weeks

Amateur to athlete in 10 weeks – Update – Week 7

Welcome to week 7 of our – total fitness turnaround – amateur to athlete in 10 weeks

Will Hersey, our “game” editor from Esquire magazine continues the 2nd phase or mesocycle of his epic 10 week fitness turnaround plan! Ever wondered what an athlete feels like? It’s not too late to join Will in his epic 10 week adventure, guided by our sports scientist trainers.

Week 7

Need to shape-up for the beach, fast? Boost your fitness for sport? Or just eager to see how much fitness can be gained in 10 weeks? Follow our 10 week plan for total metabolic turnaround. This athlete training regime is not easy but it gets results – up for the challenge?

Follow Will’s “real-time” Olympian scheduled training with Pete Fraser Fitness. View the PDF’s at the bottom of the page.

Will Hersey, Pete Fraser Fitness 10 Week Challenge

Here are Will’s starting stats: 18/01/16 to week 4

Pics: released at week 10.

Aerobic fitness

Amateur to Athlete Week 5 Aerobic Fitness stats

We say: Will’s resting heart rate and blood pressure have both reduced as his cardiovascular system has become more efficient. His heart muscle has become stronger and his skeletal muscular biochemistry has adapted to the workload using oxygen and removing CO2 more efficiently. The aerobic fitness marker of V02max has also increased which we would expect as Will’s endurance improves.

Body shape and size

Amateur to Athlete Week 5 Body Shape and Size stats

We say: reducing body weight by a full 14 lb in 28 days is quite a reduction! What’s more we can see that Will’s arm and leg circumferences are roughly the same with a large reduction in the size of his waist. So what’s going on? We can tell that Will has maintained muscle mass or indeed increased size in parallel with fat reduction. He’s lost nearly 10 lb of fat so far! So overall a significant body shape change already.


Amateur to Athlete Week 5 Strength stats

We say: Will’s strength has increased all round and this is obvious from the 1 rep max scores. Core strength and general strength are all going up. His power-to-weight ratio is improving and he can handle his body in a more functional way. Many more improvements to follow.

Want to find out how the sports science trainers at Pete Fraser Fitness are turning Will into an athlete? Keep reading!

To the plan…

Week 7 – Nutrition – Essentials

What does this nutritional plan do for you?

“The nutritional plan is designed to support the requirements for the programme including: fat loss, muscular hypertrophy, energy needs and micronutrient provision. As a rule, the aim is to omit refined and processed foods and drinks as much as possible and to form a healthy eating pattern and provide correct quality and quantity of nutrients.”

Strike out:

  • Alcohol, sugary drinks, fruit juice
  • Sweets, cakes, biscuits, chocolate, sugar, cream and full fat products
  • White/refined: bread, pasta and rice

Keep in:

  • Carbs: brown/unrefined: bread, oats, rice, rice and oat cakes
  • Copious amounts of vegetables and salad
  • Protein: chicken, turkey, tuna, white fish, eggs, tofu, quinoa, couscous, lentils, beans
  • Water, lots of water, up to 3 ltrs a day and good quality coffee and tea if you must
  • 2/3 portions of fruit per day
  • Small amounts of nuts and dried fruit


  • Split the ‘keep in’ section into 3 small meals and 2 snacks per day. Carbs + protein at each meal except dinner where we omit carbs
  • Reduce carbs after approx. 15:00 hrs and omit them for dinner (“we didn’t say no carbs”)
  • Exercise on an empty stomach (except 1/4 banana 15 mins before training)

Click on the image below for a sample lunch menu

Pete Fraser Fitness 10 Week Nutrition Plan

Find out more about the Amateur to Athlete Programme

Week 7 – Exercise – Essentials:

Strength development phase – 3 week phase to increase muscular strength and aerobic endurance.

What does this strength exercise phase do for you?

“This is the last week of the 2nd mesocycle and we’re almost ready for the final explosive strength phase of the final mesocycle 3. We have increased the percentage of 1 rep max loading to overload the muscles and increase tone and strength. The C.V. system has become adapted to increased oxygen uptake and lactic acid stability. Now it’s time to start increasing aerobic distances to add endurance, combining anaerobic training to further adapt to lactate tolerance and also to add speed and stamina benefits”

Pete Fraser Amateur to Athlete Week1





  • Thurs: run 6 miles @ 75 – 80 % heart rate max (HR max)
  • Sat: cycle 15 miles or run 7.5 miles @ 75 – 80 % HR max

(Use a heart rate monitor to guide exercise intensity. Train between 75 – 80% of HR max (HOW TO WORK OUT HEART RATE TRAINING ZONES: work out HR max: 220 – age, then calculate desired HR % training zone)

Updates: Thursday run: Increase distance to 6 miles


Mon and Fri:  Lower body emphasis – 5 exercises, rep range 8 – 12 @ 80 – 85-95% 1RM
Wed: Upper body emphasis – 6 exercises, rep range 8 – 12 @ 85-95% 1RM

Each session starts with 10 min easy warm-up, mobility stretches and finishes with core.

Updates: % of 1 rep max changes – see the plan below

Active rest:

Easy pace activity for 60 mins, jog, cycle, stretch, yoga, swim.

Click on the image below to view the programme training cycles 

Pete Fraser Fitness Amateur to Athlete Part 2

Find out about the programme here Amateur to Athlete

Find out more about the great results you could achieve Contact Us