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There are so many diets on the market, and every couple of years the science and advice behind them change, so it can be hard to find a weight loss programme that works. Bio-Synergy claims to “change your life forever” with its DNA testing kit. Once completed, you have access to free workouts and meal plans aligned to your DNA to help you achieve your goals. But does the scientific approach to weight loss produce better results than a traditional personalised plan created by a trainer? For the past four weeks, I have been following a diet and exercise plan, which was created by a personal trainer, in a bid to lose weight. Here are the results – which I will then compare to the results of the DNA-tailored diet and exercise plan that I will follow in January. 

Nutrition plan 

“The plan was designed to support the training programme, ensuring that the correct substrates are available to fuel the training demands, to maintain muscle mass, and to facilitate fat loss,” the personal trainer explained. 

Total Daily Calories: 1,944
Protein: 153g (2.2g/kg)
Fat: 60g
Carbohydrates: 198g

Whilst it’s suggested a woman needs 2,000 calories a day, I usually don’t each this much – diet or no diet – so consuming 1,944 was a change for me. To add to this, I intermittently fast and only eat between the hours of 12pm and 8pm, usually two meals, with one snack.

Trying to eat 153g of protein in two meals was difficult. To help me hit the daily protein target, I was provided Bio-Synergy Whey Better protein. Each shake contained 27.2g of protein, and I was sent the vanilla flavour, which I didn’t like. I’d be interested in trying the other flavours Bio-Synergy has available. 

It was also suggested I take Omega 369, in conjuction with a multivitamin I already take daily. 

Training programme 

“Overall the training programme delivered by prescribing the correct volume of mechanical and metabolic stress on the body to attain the required adaptions,” the personal trainer said. “Rest periods altered to put a focus on either of these stresses. Longer rest periods will allow for greater loads (mechanical), and shorter rest periods will raise the metabolic stress.” 

I was given five gym sessions to complete a week; three sessions were weight training and the other two were cardio, and they would alternate. 

After the first week of gym sessions, I was exhausted and ached everywhere, but I realised I had spent nearly double the time I usually do in the gym. The weight training sessions averaged one hour 45 minutes, whilst the cycling varied from 50 minutes to an hour. 

The cardio was initially cycling, but it was too intense and impacted the following weight session, as my muscles were too sore to perform at my maximum. For the remaining three weeks, cycling was replaced with running, which was much better. 

The weight training sessions were shortened, but they still averaged one hour 25 minutes, instead of the hour I would’ve liked. 

Example of an original weight training session

(Two exercises together were a superset). 
10 minute warm up on the cross trainer – record distance 

Activation: band walks (for 60 seconds), band clams (15 each leg), band face pulls (15) 
Barbell back squat: 2/3 warm up at low reps, then 5×10, rest 2mins  

Dumbbell bench press: 4×10, rest 30s-1min
Dumbbell Bulgarian squat: 4×10, rest 30s-1min  

Leg press: 4×10, rest 30s-1min 
Dumbbell horizontal row: 4×10, rest 30s-1min 

Assisted pull-ups: 4×10, rest 2mins 

Lying leg curls: 4×15, rest 30s-1min
Dumbbell shoulder press: 4×10-12, rest 30s-1min

Deadbugs: 2×20 alternating legs, rest 30s-1min
Kneeling medicine ball slams: 2×10, rest 30s-1min

Measuring changes 

To help track progress, it was suggested I use a calliper/skin fold test as it was an “accessible and affordable way to measure changes in body composition”. 

I purchased two calliper devices, measured my body according to the instructions, and referred to the product’s chart for the result. Both products said my measurement was off the chart or more than ‘obese’. I don’t think this was a good way to measure changes. 

I also weighed myself once a week, and my weight increased slightly, but this could be due to muscle mass weighing heavier than body fat. 


I can definitely see I have toned up in several areas across my body; my back and shoulders, the top of my thighs and my ribs. I think with another four to eight weeks of following this diet and training programme, I would’ve seen a big difference, and significant fat loss in the areas I wanted to lose from. 

My strength increased dramatically – I went from being able to deadlift 30kg to 60kg by the end of four weeks. My muscle definition also improved, and I really enjoyed the gym sessions when I had enough time to dedicate to all exercises. 

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