If you don't like something, change it. If you can't change it, change your attitude.
This quote applies very well to the transformation of Christoph Öller. The picture on the left is 4 years ago when Christoph decided that he just wasn't doing well. He changed his diet, reducing sugar, carbohydrates and alcohol. He also started strength training. And made his first steps.
Then he got more interested in the fitness lifestyle, so he started reading and learning more about exercise and nutrition. This led to his first coming to YPSI two years ago to attend the Program Design Seminar . Since he was not satisfied and fulfilled with his company job at an automotive company, he came to us every few months and attended a total of 15 seminars, a private internship and the YPSI Trainer A license . He had a new goal, to turn his new passion - training & nutrition - into his new job.
The second picture is from last summer just before he started working with me personally on the Before'n'After program on training, nutrition and supplementation. In the meantime, he gained more knowledge and experience in part-time coaching of clients, so that last autumn he quit his company job completely to move to Munich and work as a full-time personal trainer.
The third picture is from last week. He has since lost over 20% body fat. He went from no pull up to a new PB at +45kg, squat at 167.5kg and deadlift at 235kg. And in the last 6 months he has continuously built up a successful PT business and is currently almost fully booked. His attitude changed. Then his body changed. Then his life changed.
Why? Because he didn't like something. So he changed something. And then we wanted more. So he changed his mind.
More information about Christoph here in his own words:
Tell us a little bit about yourself and your everyday life
I'm Christoph, 31, live in Munich and have been a freelance personal trainer since November 2018. I usually do this 7 days a week. Before that I worked as an engineer for a premium car manufacturer for 5 years. My main interests are personal development/high performance, training and nutrition.
How did you come across the Before'n'After program?
I came to Wolfgang through Iva Jirsikova !! On the last day of a coaching course in September 2017 on Mallorca - I happened to see one of her training plans and recognized structures I knew and asked where she got the plan from... She then sent me a link and only a month later I was with the first one times in the YPSI.
Which sport did you do before the Before'n'After program?
Basketball when I was young, then American football for a few years from the age of 18. The combo cruciate ligament rupture/study and my already miserable lifestyle with smoking, drinking, cocks and ready-made pizza brought me to my before picture over the years...
From then on, sport was a means to an end for a good after-image and I also noticed that I liked individual disciplines better than team sports. Then I tried a lot and cardio worked by far the worst (not at all) and so I ended up doing strength training and got stuck. In the meantime, I really love strength training and, to compensate, I do a bit of boxing and Spartan races or whatever I'm in the mood for.
What motivated you to start and follow the program?
Ever since my before picture of June 22, 2015, I've wanted one thing more than anything else. And I wanted to lay down a really great before and after success. A real statement to prove to myself and to the whole world. Always had the Spartans from the movie 300 in mind. And since I saw these grandiose before and after pictures every time I came to the seminars in Stuttgart, I finally wanted one too. To belong to this high standard and to these outstanding athletes. I imagined my picture enthroned directly above Wolfgang's office ":-D"
How did your sleep develop during the program?
Good!! Even in stressful times at the beginning of self-employment, we always managed to sleep. I sleep very deeply and am much more rested when I get up.
How did your energy level develop during the program?
Really great. Able to blast 7 days a week without tiring too much or getting sick. Work, training, full throttle.
What was the biggest change for you?
Not only to train hard but also to train with brain and to regenerate sufficiently. Approach training even more analytically and pragmatically, if necessary even slow down. Aja and the green week at the end was also a change... Fuck! ":-D"
What's your favorite breakfast?
Ground beef or steak with mushrooms, fried in butter, pinch of salt and espresso or ganoderma coffee. Then it's off!!
How often and for how long did you train?
4x a week an hour of strength and 2x interval training
What is your favorite exercise?
That varies. I prefer the exercise that I can currently improve on the most. However, heavy deadlifts always have a very special appeal, I'm in a different world there...
Have you also done endurance training to lose fat?
No. Personally, I've only had bad experiences with endurance training for fat loss.
What is the reaction of your environment to the change in the last few weeks/months?
Bad!! No nonsense... It's really mega and I'm also very happy.
And what happens now?
Keep training and keep working with Wolfgang, of course. Correcting strength values upwards, health and getting my body used to the low body fat percentage. Apart from that, unfortunately I only have an ass, but so many horses that I would like to ride... Business, family, training... I will never get bored ";-)"
A big thank you at this point to Wolfgang! I can only recommend it to anyone who is really serious about fitness goals and business and, above all, wants to become independent. I have taken my independence and my personal and physical development to a completely new level through his input and his type of coaching. There is definitely more to come.
More about Christoph on his website chooseprogress.de
]]>Sina is a full-time teacher and part-time personal trainer in Frankfurt am Main. Within the last year she started the Before'n'After program, came to Stuttgart once a month and successfully completed all modules of the YPSI Trainer A license.
She has also lost over 10% body fat and over 20lbs of pure body fat. And made constant progress in training.
At the beginning of the BnA program she could do a pull-up, now it's 8 reps with bodyweight and one repetition with 20 kg extra weight, she uses 22.5 kg extra weight for dips, she does a LH squat with 85 kg and LH deadlifts from the floor with 105 kg.
In addition, she has significantly improved her sprint performance.
And ended a year full of ups and downs with these great pictures.
More about this in the Before'n'After interview with Sina:
Tell us a little bit about yourself and your life
I am 32 years old and have been passionate about sports all my life. I live in Frankfurt am Main and work as a primary school teacher at a school in Frankfurt.
How did you come across the Before'n'After program?
Through internet research on the subject of training and fat reduction, I quickly became aware of Wolfgang and the YPSI.
Which sport did you do before the Before'n'After program?
As a child and teenager I tried many different sports, including swimming, ballet, track and field, basketball. At the age of 13 I devoted all my free time to basketball and by the time I was 16 I was already playing in the 2nd Bundesliga. An injury slowed me down at the time, so I couldn't play basketball at a higher level afterwards.
About a year before the Before'n'After program with Wolfgang, I started doing targeted strength training in the gym.
What motivated you to start and follow the program?
Since my strength training wasn't giving me the success I wanted, I wanted to explore other options. What motivated me to go through with it was the success that I had at the beginning of the program. So much has changed for the better within the first month that the motivation to continue was very high.
How did your sleep develop during the program?
My sleep has changed very positively during the program. Since I often had difficulties falling asleep and staying asleep, it was very important to me to change something. I am now very satisfied with the quality of my sleep and I have become aware of how much influence sleep has on everyday life.
How did your energy level develop during the program?
My energy levels have improved tremendously since day 1 of the program. There are no more lows and tiredness in the afternoon.
What was the biggest change for you?
The hardest part was not eating pasta, because I love pasta. It doesn't bother me at all anymore and I don't have the feeling that I have to do without anything. In addition, structured planning of shopping and meal prep is essential, which was a real challenge for me in the first few months.
What's your favorite breakfast?
Skyr with berries and nuts.
How often and for how long did you train?
I train 6 times a week for about 1 hour each time. I do 4 strength training sessions and 2 interval runs in the fresh air.
What is your favorite exercise?
The squat.
Have you also done endurance training to lose fat?
Yes, twice a week interval training in the fresh air for about 45 minutes.
What is the reaction of your environment to the change in the last few weeks/months?
The response is of course very positive. I've even had some requests to support people in their training who want to achieve similar success as I have achieved.
And what happens now?
I put a lot of what I have learned in more than a year with Wolfgang as a trainer into practice every day in my life.
More about Sina on her website www.sinaanders-training.de
]]>Florian Keller came to the YPSI for a squat day at the beginning of the year. This was followed by modules 1 to 3 of the YPSI Trainer B license. Then he used the YPSI Online Coaching program to transfer the time up to the initial check of the Before'n'After program. With a lot of enthusiasm for new things and some advanced methods, he has made constant progress since starting the program 5 months ago.
During these 5 months he came to Stuttgart every 3 to 4 weeks for a check-up, which included the YPSI skinfold measurement as well as the fine adjustment of his diet and supplementation and a new training program for strength and interval training. In those 5 months, as shown in the pictures above, he lost 7.5% body fat and gained over 3kg of lean mass. And that with a constant body weight of around 100 kg.
Always looking for new approaches for new successes, despite a 60-hour work week, he is a very good example of the "experiment, observe, analyze" approach, more on that in the coming days. More on that in this Instagram post .
More in Florian's words about his success here:
Tell us a little bit about yourself and your everyday life
My name is Florian Keller. I am self employed. My everyday life is characterized by desk work, meetings and telephone calls. It's easy to lose balance and neglect important areas of your life. Consistent routines & my love for sports help me to stay balanced.
How did you come across the Before'n'After program?
That was a process. I first came across Wolfgang through an interview with Flowgrade. I'm inspired by people with clear, controversial opinions, so he drew me in straight away. I devoured his books and went through his "Strength & Mass" holiday. The results were amazing. So I decided to follow the rabbit deeper into the burrow and see what else was waiting for me there. So I started the YPSI Online Coaching program at the beginning of the year and then the Before'n'After with Wolfgang in the summer.
Which sport did you do before the Before'n'After program?
weight training! Hard to believe given my "before" picture, but I've even competed in a bodybuilding competition in the past. At the start of Before'n'After I came out of a deep "physical" depression for exactly this reason. The competition, the long diet and the eating disorder I developed to get below 6% body fat had completely destroyed my eating habits. Wolfgang helped me get back on track and to a healthy self-image. Thank you Wolfgang!
What motivated you to start and follow the program?
unfolding! If there's one thing that drives me, it's that. Freedom is doing the things you set out to do every day. The motivation was - and is - to create the person I want to be. Anyone who is 1% better every day than yesterday will be twice as good in 100 days as today.
How did your sleep develop during the program?
gorgeous! Before I met Wolfgang, I was addicted to “entrepreneur madness” and had crazy productivity routines. Wolfgang helped me get my already high stress level under control. Relax! Don't beat yourself up.” I learned that from Wolfgang.
How did your energy level develop during the program?
It got more balanced! I have a very high energy level by nature. However, it was early so that I had my peak state especially in the morning. Wolfgang helped me to keep my maximum level of performance longer throughout the day and to stay in the flow.
What was the biggest change for you?
Breakfast! I was a big advocate of intermittent fasting. After an initial adjustment phase, I then simply noticed how much the right breakfast can reduce stress and keep my energy level constant.
What's your favorite breakfast?
Iberico neck steaks! Nutty and full of flavor from my trusted butcher.
How often and for how long did you train?
Strength training four times a week and outdoor sprint training twice a week. A session lasted an hour on average. Say, 6 hours a week.
What is your favorite exercise?
pull-ups! Hard to believe! I can't tell you how long I hated & avoided this exercise. With my 100 kilos I always felt it as hell! At this point, let me tell you one of my greatest lessons: where the resistance is greatest lies the greatest potential!
Have you also done endurance training to lose fat?
No!
What is the reaction of your environment to the change in the last few weeks/months?
Let me quote my friend Christian Schmidt – doctor & Vice European Champion in bodybuilding: “Boah Flo ey! You've gained quite a bit, haven't you? So I say you've never had the mixture of plumpness and definition? Looks brutal! Compliment.
And what happens now?
Forward! The foundation has been laid, now it's time to build a monument! My goal is to combine performance & well-being to create the best version of myself. The next B&A phase is on and I promise you one thing - I'll put a good shovel on it!
]]>Iva Jirsikova works in project management at a large automobile manufacturer in Bavaria. In addition to a full working day, she is enthusiastic about training and healthy nutrition. After completing the YPSI Trainer B license at the end of last year, she decided to start the Before'n'After program. And come to the YPSI in Stuttgart once a month. Get a new exercise, nutrition and supplement plan for the YPSI skinfold measurement and based on the progress and results of the past month. Her goal was to reduce body fat and increase muscle mass.
In the past four months, she has halved her body fat percentage and gained a few kilos of muscle mass. In addition to a significant increase in strength and performance in the squat, you can now do pull-ups for repetitions and with additional weight for the first time. When it came to diet, it was mostly the increase in carbohydrate consumption that made all the difference for you.
Her goal now is to lose a few percent and gain a few pounds of muscle and then compete in a natural bodybuilding competition in the fall. Iva is highly motivated and I look forward to her future successes...
Tell us a little bit about yourself and your everyday life
My name is Iva Jirsikova, I'm 29 years old and I'm originally from the Czech Republic. I have been living in Germany for seven years and work in process and project management at AUDI AG in Ingolstadt. Due to the high work pace and my passion for a healthy lifestyle, fitness and nutrition, my schedule is 120% full, which I like. During the week there is not much time left apart from work, training, cooking and meeting friends from time to time. At the weekend I still enjoy reading, further education and traveling.
How did you come across the Before'n'After program?
I became aware of Wolfgang through the recommendation of Lars Ziegelhöfer, a person and trainer I greatly admire. As a result, I have attended numerous seminars by Wolfgang and got to know his methods and skills. As a result, it has become my great wish to be coached by Wolfgang.
Which sport did you do before the Before'n'After program?
I played basketball intensively until I was 20 years old. As a result, sport has become a part of my everyday life. During my studies in Germany, basketball was replaced by the dream sport of beach volleyball. At the same time, I always liked to attend functional training, cross-fit and yoga.
I did strength training with Wolfgang for nine months before BnA and I was enthusiastic about it even back then, because you can make visible progress with structured strength training.
What motivated you to start and follow the program?
My high fitness goals and the opportunity to learn from Wolfgang. In addition to 6 pull-ups and squats "above my body weight", the fitness goals also include participation in bikini fitness competitions in Europe. In addition, I think it's great to have personal support and a fitness guide and to fill myself up with energy and happiness every day. Health and good fitness are the cornerstones of a fulfilling and happy life. So the next motivator was to stay fit 365 days a year and to be able to pass on the “lessons learned” to other people.
How did your sleep develop during the program?
My sleep has gotten deeper. Due to the intensive training and the demanding everyday work, I would like to be able to sleep longer from time to time, which unfortunately doesn't always work out. So far I still find my energy level and regeneration sufficient.
How did your energy level develop during the program?
My energy level has definitely increased both on the training area and in everyday work!
What was the biggest change for you?
Training-wise, the two additional structured interval sessions represented the biggest adjustments. However, being able to run outside twice a week was a great change. Nutritionally, I was surprisingly allowed to eat a lot more carbohydrates and less fat. That wasn't a problem either
What's your favorite breakfast?
Difficult to say as I really enjoy every breakfast. It could be corn-fed chicken with pumpkin puree, or salmon with dill and roasted hazelnuts. A variety of different vegetables should never be missing.
How often and for how long did you train?
Six times a week, four times strength training and two interval sprints. A training session lasted an average of 75 minutes including warm-up.
What is your favorite exercise?
My hate exercise, pull-ups, has become my favorite exercise. That's when I celebrate each new repetition the most, but I also get annoyed when my performance stagnates from time to time J
Have you also done endurance training to lose fat?
Not really, just strength training and intervals.
What is the reaction of your environment to the change in the last few weeks/months?
I am always very happy about every compliment. In my working environment I have been asked several times when I will give the first personal training :)
And what happens now?
I would like to continue to increase my fitness performance under the supervision of Wolfgang, to learn new things and to work in the fitness/health area to help others on the way to being fit and happy. I really enjoy the way and am always looking forward to every next check in Stuttgart (with a bit of nervousness about the next results :)!
At this point many thanks to Wolfgang!
]]>Triathlete Marco Wilsch came to the YPSI in December to prepare for the challenge in Roth (long-distance triathlon) in July. The aim was to optimize body composition and regeneration based on the YPSI skinfold measurement. As well as the optimization of muscular balance and maximum strength and thus movement efficiency through strength training. In the past 3 months he has reduced his body weight from 65.8kg to 63.7kg, reduced his body fat percentage by 6.8% and gained 2.5kg of lean mass.
He also does pull-ups with an additional weight of 37.5 kg for one repetition and after three phases of squats in the first deadlift phase he has increased his performance from 100 kg for 2 repetitions to 135 kg for 2 repetitions with a body weight of 63.7 kg. And this as part of a full-body training plan, since only 2 hours of progressive strength training are possible due to the endurance training volume of 8-12 hours per week. A well-structured and, above all, efficient training program and the optimization of regeneration are crucial for this.
Marco still has 3.5 months until the competition. Furthermore, his goal is to become a "tri-athlete" and not an "endurance zombie"...
Tell us a little bit about yourself and your everyday life
I am 44 years old and work as a transport logistician for a large industrial company in Nuremberg. I try to balance my everyday work in the office with triathlon. I like to combine sport with travel and vacations.
How did you come across the Before'n'After program?
Rather by chance, I saw a result of Wolfgang's many before'n'after successes and was immediately enthusiastic.
Which sport did you do before the Before'n'After program?
Classic 20 years of football. Then a few years in the fitness studio and therefore previous experience in weight training. I've been doing triathlon for 7 years now and I'm mainly on the middle and long distances.
What motivated you to start and follow the program?
First of all, I made the program appealing to my girlfriend and sent her forward as a kind of guinea pig. After witnessing the impressive progress in a relatively short time, I wanted to do it myself in order to be as well prepared as possible for my sporting goal this year.
How did your sleep develop during the program?
I wake up much more refreshed now and get out of bed better in the morning.
How did your energy level develop during the program?
As a triathlete you have a kind of basic fatigue during the training phase. My energy level has improved significantly as a result of the program, which means I now have more drive for all upcoming training sessions.
What was the biggest change for you?
Since I already helped to implement some things while implementing my girlfriend's program, I already had a kind of Before'n'After "light" before my program. The biggest change, however, was the gradual reduction in carbohydrates.
What's your favorite breakfast?
Burger patties with fried onions and macadamia nuts.
How often and for how long did you train?
Strength training twice a week, approx. 60 min.
What is your favorite exercise?
Deadlift is awesome!
Have you also done endurance training to lose fat?
Of course I continued to do triathlon training. But not to lose fat.
What is the reaction of your environment to the change in the last few weeks/months?
My osteopath has already admired my stomach.
And what happens now?
Now it's 3 months until the challenge in Roth. There I will be in my best version at my 3rd start.
]]>Tell us a little bit about yourself and your everyday life
I am 26 years old. After school, training and some work experience, I am currently preparing for a degree. And I'm a full-time Yugoid, meaning my primary focus is chilling, sleeping, eating, and exercising.
How did you come across the Before'n'After program?
First I heard about it on the street and then www.giyf.com
Which sport did you do before the Before'n'After program?
A little chess. And then weight training.
What motivated you to start and follow the program?
Gainz. More Gainz. Even more gainz. And 315kg deadlift.
How did your sleep develop during the program?
From stone to rock.
How did your energy level develop during the program?
Depending on the dosage of the multis - at 15 a day, fit as a fiddle.
What was the biggest change for you?
Eat more.
What's your favorite breakfast?
Ben and Jerry's. However, there is mostly meat.
How often and for how long did you train?
One or two training sessions. Almost every day.
What is your favorite exercise?
All.
Have you also done endurance training to lose fat?
Only late at night.
What is the reaction of your environment to the change in the last few weeks/months?
I am constantly asked what exactly I would take it to look like this now. Answer: Lots of multinationals, lots of meat and lots of sports.
And what happens now?
#more and 315kg deadlift.
]]>Tell us a little bit about yourself and your everyday life
I'm 38 years old and I work as a group leader in the financial industry. I currently live in North Rhine-Westphalia and work in Stuttgart – so I spend a lot of time on the ICE as part of my weekend commute. Against this background, the efficient design of the training is particularly important to me - time is just short. I have been active in sports for many years. Formerly a long-distance runner with a focus on the 10,000m distance. My coach at the time brought me to the 400m sprint and thus also to strength training, which has continued to this day.
How did you come across the Before'n'After program?
I've been training for a long time, but haven't made much progress in the past few years. In addition, I was constantly on the lookout for the optimal, most efficient training program and tried many different variants before the before'n'after program at YPSI. Unfortunately with moderate success.
This only came about when I changed my training + diet according to Wolfgang's principles. So focus on compound exercise, animal protein for breakfast, carbohydrate limitation and supplementation based on the YPSI skinfold measurement. So I was able to reduce my weight from 102 to 94kg. Spurred on by this and based on the many positive reports in Wolfgang's blog, I then decided to book the Before'n'After program.
Which sport do you have before the Before'n'After program
made?
The last few years exclusively strength training in the studio with a classic 3-part split. Early long-distance running – 10,000m. But that was quite a while ago.
What motivated you to start and follow the program?
As described above, these were the first successes after the change based on the book "Your best training" and the tips from Wolfgang's blog. And of course the enormous before'n'after successes, which I viewed with a little skepticism at first, but can now also confirm from my own experience.
How did your sleep develop during the program?
Very good - I usually fall asleep quickly and feel like I have more energy in the morning. Even on weekends, I usually get up between 6 and 7 a.m. and am therefore often one of the first in the studio.
How did your energy level develop during the program?
This is also a big step forward in the last 6 months. During the day I'm much fitter, more energetic and the - sometimes severe - midday slump is a thing of the past.
What was the biggest change for you?
The transition was surprisingly easy for me. There is no radical change from today to tomorrow, but a step-by-step approach. However, giving up sweets is not always easy. A bit of dark chocolate can creep in at the weekend. But within certain limits, yes.
What's your favorite breakfast?
Beef carpaccio with a good dash of olive oil.
How often and for how long did you train?
4 times a week, maximum one hour each
What is your favorite exercise?
I prefer to train legs and back, i.e. squats and pull-ups. Incidentally, I used to do pull-ups rather rarely and reluctantly.
Have you also done endurance training to lose fat?
No – only strength training.
What is the reaction of your environment to the change in the last few weeks/months?
I get asked about it more often. From formerly 102 to now around 85kg is a decent chunk. Recently, however, I've often heard that I could put on a few more pounds. But fits to the next goal - see the following question.
And what happens now?
The program will be continued with a new goal: gaining weight from 85.5 to 90 kg while staying below 10% body fat. On the squat, I want to get to 300lbs for a clean rep. I will also take part in the YPSI-B license seminars in March.
]]>Triathlete Carmen R. first came to the YPSI from Nuremberg 6 months ago with the aim of integrating strength training into her triathlon training and optimizing her nutrition and supplementation based on the YPSI skinfold measurement. In the last six months she came to Stuttgart for a check-up every 3 to 4 weeks.
And during this time she reduced her body fat percentage by 10.9% and her body weight from 56.4 kg to 51.7 kg and built up 2 kg of functional muscle mass.
At first she couldn't do a pull-up. She is now doing a pull-up with an additional weight of 17.5 kg. Likewise barbell squats for reps with 60kg.
After completing the triathlon in Roth in 2016 with a time of 11:30 h, the next big goal is the triathlon in Roth in July 2018. Her interval training and strength training are currently geared towards this.
After starting with two strength training sessions per week in the form of full-body training, we now have four strength training sessions per week in the form of split plans. She has also built in a squat vacation during these training phases.
Currently, she has reduced the strength training frequency again and does three units per week, as the training volume in running, cycling and swimming has increased.
7 months until the triathlon in Roth...
Tell us a little bit about yourself and your everyday life
I am 41 years old, live near Nuremberg and work for an IT service provider.
How did you come across the Before`n`After program?
My friend kept showing me the Before`n`After results and made me curious.
Which sport did you do before the Before`n`After program?
triathlon
What motivated you to start and follow the program?
At the beginning of 2017 I was in a bad physical and mental state and I urgently needed new input. The experiences described in the Before`n`After interviews and the pictures convinced me to go through with the program.
How did your sleep develop during the program?
Bomb! Now I'm sleeping soundly.
How did your energy level develop during the program?
Craziness! So good that I started triathlon training again.
What was the biggest change for you?
The conversion of training exclusively to strength.
What's your favorite breakfast?
Meat, meat, meat... beef patties with fried onions and salty roasted almonds.
How often and for how long did you train?
At the beginning 3x approx. 1 hour, after some time 4x approx. 1 hour per week. After the start of the triathlon season, reduction to 2x approx. 1 hour.
What is your favorite exercise?
Back extensions and pull ups (after I did my first J).
Have you also done endurance training to lose fat?
The first few weeks no endurance training at all. After some time interval sprints according to Wolfgang's specifications. This was followed by a re-entry into triathlon training.
What is the reaction of your environment to the change in the last few weeks/months?
My friend was so impressed with my results that he started the program himself.
And what happens now?
I am currently preparing for my 3rd long-distance triathlon in the summer. After that, there will be new goals in the weight room.
]]>The intent of the Before'n'After Files is to give more insight into the training, nutrition and supplementation of our clients Before'n'After successes.
This time it's Ivan Simic's transformation who has almost become part of the inventory of the YPSI. After having started out as a Personaltraining Client he complete the YPSI Trainer A-Licence, did the Before'n'After Program and attended some YPSI Training Camps and ran through almost three Strength and Mass Holidays in a row – see here and here . He started at 92kg at 9% and eventually ended up at 110kg at 5%. During this time he focus on building size through strength and food. Training wise he made big improvements ending up at PRs of 241kg Back Squat, 160kg Close Grip Flat Benchpress, 140kg Incline Benchpress of 2 repetitions, Chinups with 40kg added weight and Dips with 60kg added weight.
A sample day during Ivan's journey to his transformation looked like :
A full day of eating
5:30 wake up
¼ tsp. Himalayan Salt
Shot of lime juice
Water
8:00 - Training
Meal 2 - PeriWorkout Nutrition
Intra workout shake
30g AminoElectrolyte Complex
Filtered Water
11:00 am Meal 3 – Early Lunch
400g turkey, grilled
A bowl of green beans and half of an avocado
3 caps MultiComplex
14:00 Meal 4 – Late Lunch
400g turkey, grilled
A bowl of green beans and half of an avocado
17:00 Meal 5 – Pre-dinner
400g turkey, grilled
A bowl of green beans and half of an avocado
22:00 bedtime
8 Caps Magnesium Capsules
Foods are rotated daily, ie. he would have beef patties instead of turkey with his meals. The vegetables and fat sources are also rotated every day.
A day of lifting
A1 pullup, mixed grip, supinated/pronated, mid grip, 6 sets of 3-5 repetitions, 5010 tempo, 120s rest
A2 30° Incline BB Benchpress, mid grip, 6 sets of 3-5 repetitions, 5010 tempo, 120s rest
B1 45° incline curls, neutral, reverse offset grip, 4 sets of 4-8 repetitions, 4010 tempo, 100s rest
B2 15° Decline EZ Bar Tricepsextension, close, pronated grip, to the chin, 4 sets of 8-10 repetitions, 4010 tempo, 100s rest
C Dips, Challenge Set, 1 sets of max repetitions, 2010 tempo
His training program was changed every 4-6 workouts which is every 2-3 weeks since he trained 4-6 times per week mostly on an Upper/Lower split.
All the Best with your own Before'n'After Transformation!
Picture: Ivan's Before'n'After from the front.
]]>Tell us a little bit about yourself and your everyday life
I was born in 1981 and am an industrial clerk by profession. I work part-time as a trainer and am trying to expand this activity. I get up at 6 a.m., work normally until about 5 p.m. and then go to the gym. Hobbies are sports, personality development and I continue to educate myself in all areas of life. I started in sports with martial arts and then later found my love for iron, which I now live out to the full as an amateur bodybuilder and trainer.
How did you come across the Before'n'After program?
I became aware of Wolfgang through Erich Beihl. He applies many principles to his athletes. When I attended Wolfgang's first training seminars, I wanted to deepen my knowledge. The best way to do this is through practice, which is why I did the Before and After program.
Which sport did you do before the Before'n'After program?
I had done bodybuilding for years before that, but through Wolfgang's program I got to know new principles that have helped me a lot.
What motivated you to start and follow the program?
I was motivated by the fact that I wanted to know more about Wolfgang's work and wanted to put the whole thing into practice. Following the program was easy. My strength values went up, my energy level improved... all things that motivated me more and more step by step.
How did your sleep develop during the program?
My sleep has improved a lot. I go to bed earlier, sleep deeper and wake up more refreshed in the morning.
How did your energy level develop during the program?
My energy level has increased significantly. I'm fresher during the day, "lunchtime" is a thing of the past.
What was the biggest change for you?
The biggest change was the training. From a big split, as is common in bodybuilding, to a 2-3 split with more compound movements and significantly less volume in the workouts.
What's your favorite breakfast?
My favorite breakfast are hamburger patties with mushrooms. I could eat that every day
How often and for how long did you train?
I trained with irons an average of 5 times a week. Training duration of the strength training was about 60-75 minutes depending on which phase I was in and which body part I trained. Plus interval training.
your favorite exercise?
My absolute favorite exercise is deadlifts. But I also really enjoy squats.
Did you do endurance training to lose fat?
There was no endurance training. However, we gradually increased the interval training as the competition got closer to get the body fat percentage down to a very low level and to get even more out of the optics. In the end it was 6 sessions of 20 to 40 minutes per week. Interval shape and duration have varied from phase to phase.
What is the reaction of your environment to the change in the last few weeks/months?
The response is gigantic. I get a lot of compliments in the studio and around me. My upper body in particular has adapted much better to my legs.
And what happens now?
Of course I will continue to work with Wolfgang, learn more and improve and increase my physical level step by step. Furthermore, I would like to invest more in my coaching work and help more people to achieve their physical goals.
]]>Tell us a little bit about yourself and your everyday life
My name is Thomas Wilimsky, I am 45 years old, married and have 3 children between the ages of 7 and 14. I have been working full-time as a nurse in an orthopedic clinic for almost 20 years. Personal Training” self-employed. My long-term goal is to completely give up my work as a nurse in favor of my trainer work.
How did you come across the Before'n'After program?
Due to my very deficient state of health, I had been looking for someone who could help me in the long term for a very long time. Unfortunately, this search was not very successful until I met Wolfgang. I became aware of Wolfgang through his blog “ Keinfiterfitness.de ”. His holistic approach convinced me right from the start.
Which sport did you do before the Before'n'After program?
Before the BnA program, I had been training regularly in my home gym for a long time, but due to extremely poor regeneration, I never made the progress I had hoped for. When I was young, I also sat on my racing bike very often.
What motivated you to start and follow the program?
I had no other choice as I was in really bad shape both physically and mentally. I wanted and needed a massive upgrade.
How did your sleep develop during the program?
My sleep has improved tremendously, especially the sleep quality. Before that, I woke up several times almost every night, often combined with panic attacks and anxiety. I also never felt rested and rested in the morning, but rather powerless and lacking in energy. That's almost completely forgotten now, I usually sleep through the night and in the morning I immediately feel energetic and ready to perform.
How did your energy level develop during the program?
My energy level has improved so massively that it has surpassed my wildest expectations. I'm a different person, so to speak.
What was the biggest change for you?
I've had very little trouble making the switch. My will was absolutely unbending. I had a goal and I wanted to achieve it.
What's your favorite breakfast?
Scrambled eggs with pepperoni, along with nuts or seeds fried in Irish butter and an espresso.
How often and for how long did you train?
I did about 1 hour of strength training 3-4 times a week in my home gym.
What is your favorite exercise?
In general, I prefer training legs to upper body. My favorite exercises are squats in all variations, trap bar deadlifts and pull ups.
Have you also done endurance training to lose fat?
No, not endurance training. Occasionally a bit of sprinting , which suits me quite well and is a lot of fun.
What is the reaction of your environment to the change in the last few weeks/months?
The response from people is often very reserved, hardly anyone speaks to me directly about it. Many seem to be overwhelmed with my change. Which I think is a very good sign. I'm showing that greater change is possible than most think possible. If you keep at it! And constantly overcomes hurdles.
And what happens now?
For me it's quite clear: body fat down to well below 10%. Then pack on it as much as possible. I've always wanted to do that, but never got it done. I'll make it this time!
]]>Tell us a little bit about yourself and your everyday life
I'm 24 and currently work at a supplement shop and have the luxury of being able to work out before work as I don't have to start until 10am. My day-to-day consists largely of training, work, eating, eating, eating and then sleeping.
How did you come across the Before'n'After program?
At that time, I had worked as a temporary assistant at Clever Fit Fellbach during my vocational training. One day my friend and then boss Adrian Fleuchaus told me about Wolfgang and his great knowledge and his before'n'after successes. After looking at the before'n'after photos, I quickly realized that I had to see Wolfgang!
Which sport did you do before the Before'n'After program?
Before the program I was already registered at the gym and before that I played football.
What motivated you to start and follow the program?
The first motivation was the first Before'n'After successes that Wolfgang had already successfully produced. I quickly knew I wanted one too! I already had an underlying motivation for lifting weights and eating a lot of good food (meat). In Training Moving a lot of weight in exercises like squats, bench presses, overhead presses has always fascinated me.
How did your sleep develop during the program?
When I started at Wolfgang, I had 2 jobs at that time, one of which was in a bar where I worked until 3 a.m. So my sleep was quite short and pretty bad as I woke up several times during the night. Shortly after starting the program, I found I was falling asleep much faster, sleeping much more deeply than I ever had before.
How did your energy level develop during the program?
My energy level improved from day to day, from "zero" to "get up on my own without an alarm clock in top shape". My mental and physical performance has increased enormously, which is clearly noticeable in everyday life. Two main reasons that were responsible for this was the better and deeper sleep and the breakfast. That had the greatest effect.
What was the biggest change for you?
The biggest and hottest was that I had to or was allowed to eat many, many, many carbs! Not staying up so late anymore and going to bed before 10:00 p.m. and getting up at 5:30/6:00 a.m. even on weekends. And exercising less than usual. Before Wolfgang, I worked out in the gym every day. In the program I trained 4 times a week and on upper body day I did an arm session in the afternoon. I quickly realized that recovery is one of the keys to building muscle and burning fat.
What's your favorite breakfast?
Lamb or veal burger with cashew butter. Or steak with Bernaise sauce and poached eggs.
How often and for how long did you train?
4 times a week and upper body day an arm session in the afternoon, yes working in the gym has its perks.
your favorite exercise?
Squats and incline LH presses, I think the 2 exercises have a huge impact on the look.
Did you do endurance training to lose fat?
Yes, over 3 reps on the squats xD . No, not at all.
What is the reaction of your environment to the change in the last few weeks/months?
From "Ohhaaa" to "Are you doing competitions now?" Everything was there. My legs got the biggest response, for whatever reason :D.
And what happens now?
I'm always motivated and still hungry. There is always a better way and that is also my goal for the future! Get better and stronger. And of course set up some PR's. In addition, I will complete the YPSI Mass and Strength Holiday for 2 weeks this August.
]]>Tell us a little bit about yourself and your everyday life
I'm 23 years old and before my B'n'A I worked as a studio manager for Fit/One in Munich and Nuremberg. My everyday life was characterized by stress, constant availability and countless hours in the car. My training, nutrition and performance suffered as a result. In March I flew to Thailand and decided to change something. Quit my job and booked the Before'n'After program with Wolfgang. A lot has happened since then. I started training again, started eating consistently well, moved back to Tübingen and enrolled to study business psychology.
How did you come across the Before'n'After program?
Through the seminars with Wolfgang at the YPSI.
Which sport did you do before the Before'n'After program?
I've always done a lot of sport and tried out a lot. It doesn't matter whether it's judo and karate as a child or later basketball, American football and kickboxing. When I turned 16, I signed up for a gym.
What motivated you to start and follow the program?
There's a lot. A job change and the vacation afterwards in Thailand were the initial spark to want to change something about the current situation and well-being.
How did your sleep develop during the program?
I didn't even know what it meant to sleep well. Before my B'n'A, sleep was a lost part of the day for me. Now I fall asleep well, sleep through the night and wake up refreshed.
How did your energy level develop during the program?
Exponentially. As a result of the change, I now wake up refreshed without an alarm clock and am again able to perform in everyday life and in training.
What was the biggest change for you?
The constant accessibility via mobile phone and co. to take off To deal with it consciously in everyday life and to do without it before going to bed.
What's your favorite breakfast?
The rotation of my breakfast allows me to consistently eat a lot and well. Three of my options for this are grilled burger patties with nuts or seeds, trout with avocado and eggs with mushrooms.
How often and for how long did you train?
Two days of training (OK/UK) followed by a day off. 4.5 days a week, never longer than an hour.
What's your favorite exercise?
My favorite exercise keeps changing. A chain is as strong as its weakest link. The exercise I expect to improve the most from is my favorite.
Have you also done endurance training to lose fat?
No. Only intervals twice a week and only in the last 3 of the 9 weeks of the transformation.
What is the reaction of your environment to the change in the last few weeks/months?
Excellent!
And what happens now?
90 pounds with 5% body fat.
]]>Tell us a little bit about yourself and your everyday life
I'm 27 years old and I'm a student. At the same time, I am the manager of a fitness studio. My everyday life has a high stress level due to my tasks at work + additional studies. Strength training is a fundamental part for me.
How did you come across the Before'n'After program?
Through a very good friend who learned from you himself and can be measured.
Which sport did you do before the Before'n'After program?
weight training.
What motivated you to start and follow the program?
Before starting the program, my stress levels were extremely high, which is why I had put on an awful lot of fat. Due to a house clearance of my deceased father, which should last more than 6 weeks + new task as a studio manager alongside my studies, during which I was thrown in at the deep end and, in addition to personnel responsibility, etc., I first had to familiarize myself with it. Since I had already done strength training before and this also corresponds to my professional interest, it was then time for me to get back in shape and develop myself further.
How did your sleep develop during the program?
I get up every day, including weekends, between 6 and 7 a.m. and sleep through the night. The last time I could do that was when I was 10!
How did your energy level develop during the program?
My energy level is vastly improved. A recurring everyday fatigue is very rare today. Before the BnA program, that was the rule.
What was the biggest change for you?
Having to spend less money on coffee because it is no longer 8 cups a day and investing the money saved in better quality food.
What's your favorite breakfast?
Ground beef + plant patties.
How often and for how long did you train?
4x week. 1 hour per workout.
What is your favorite exercise?
Squats in all their variations.
Have you also done endurance training to lose fat?
NO. Pfff…
What is the reaction of your environment to the change in the last few weeks/months?
"Bro sry we haven't seen each other for a long time, so I didn't say hello back. I didn't recognize you at first." The response is outstanding.
And what happens now?
Improving skinfolding and therefore body fat even further, the next stage being deadlifts triple bodyweight and squats 2.5 times. Go on…
]]>Tell us a little bit about yourself and your everyday life
I'm 38 years old and I'm the plant coordinator for the Bosch production system at Bosch Rexroth AG. Professionally, I have little movement in my job, I go to meetings, workshops or work at my office workplace. At the same time, I completed my bachelor's degree in a part-time course.
How did you come across the Before'n'After program?
I bought Wolfgang Unsöld's first book " Your Best Training " and the before and after photos made me aware of the "Before and After Program". At first I thought that such changes are not realistic in such a short time until I tried the program myself.
Which sport did you do before the Before'n'After program?
Since I was 18 years old I have been training in the gym with more or less success. At that time I started with 52.5 kg and a height of 180 cm. The first improvements were quickly noticeable over the years and my body weight increased to 70 kg. In the last few years I haven't been able to make any progress and my body has changed to "skinny fat" due to office work.
What motivated you to start and follow the program?
After my 3-year part-time bachelor's degree, my body was getting more and more out of shape and so I started to train with Wolfgang Unsöld before I finished my studies. That moment was one of the key moments in my life. There was constant progression from month to month without plateaus or setbacks, which spurred me on even more to keep going and never give up. My energy level increased month by month. The 3-4 week appointments at the Your Personal Strength Institute in Stuttgart motivated me to continue. Each appointment includes a skinfold measurement and analysis. The measurement of 13 skin folds is taken as a success accounting that reflects my current training progress in meaningful data.
How did your sleep develop during the program?
My sleep has become deeper, firmer and therefore extremely restful, which in turn was clearly noticeable in my shorter regeneration after the hard training sessions.
How did your energy level develop during the program?
At the beginning I was exhausted and lost energy in the morning. Most of the time I left the house without breakfast and drank 2-3 coffee cups to get going. Now I wake up partially rested without an alarm clock. I have more energy throughout the day and no longer slump in performance, and even after lunch I don't fall into the "lunch slump" we all know.
What was the biggest change for you?
The Diet Change. Food and lifestyle are the most important things to bring about changes in the body. The sleep, supplements and training support the whole thing, without the basic it doesn't work. The step-by-step approach helped me a lot with the change in diet. In the gyms where I trained, I was always given nutrition plans with exact information about what and how much I should eat. With Wolfgang Unsöld's concept, tiresome weighing and counting calories is a thing of the past. I keep getting asked that if I want to lose weight I have to be in a calorie deficit. To me utter nonsense you just have to eat the right food intelligently at the right time.
What's your favorite breakfast?
Breakfast is the mirror of all meals. In the last few months, 3 favorites have emerged. Stremel salmon with guacamole. Homemade grilled burger patties with cheese, avocado and bacon or sometimes just nuts and the last favorite is lamb steaks along with scrambled eggs. My wife initially thought I was crazy but now she eats animal protein for breakfast in the morning after noticing my stomach changing for the better.
How often and for how long did you train?
Disciplined less than 1 hour at first 3-4 times a week and now 4 times a week.
What is your favorite exercise?
All basic exercises such as squats, pull-ups, bench press and dips.
Have you also done endurance training to lose fat?
No.
What is the reaction of your environment to the change in the last few weeks/months?
Friends noticed the larger muscles in the chest and shoulders and of course my new six-pack.
And what happens now?
My goal so far was to get my body fat percentage below 10%. The next step is to pack on a good amount of muscle mass with a body fat percentage of less than 6%. I have also obtained my YPSI trainer B license and would like to deepen my knowledge in further seminars.
]]>Tell us a little bit about yourself and your everyday life.
My name is Mert Özyildirim, I am 23 years old and have been a dual student at Kraftmanufaktur and YPSI since April. Like every one of Wolfgang's clients, my day probably starts with a glass of water, a squeeze of lime juice and 1/4 teaspoon of Himalayan salt. After a high-protein and high-fat breakfast, I go to the Planet Eater Gym for my first MMA training session. Around noon, the second unit starts with strength training in the Kraftmanufaktur. Besides studying, I am also a professional MMA fighter and part of the Planet Eater team. ( Mert's fight record here )
How did you come across the Before'n'After program?
The Before'n'After program has become part of my work through the dual study program. In order to be able to understand them better, I started the self-experiment and very quickly achieved success with Wolfgang's plans.
Which sport did you do before the Before'n'After program?
I train martial arts six times a week. The Before'n'After program then helped me to increase my strength in my actual sport and thus make me a better fighter.
What motivated you to start and follow the program?
In MMA, the more complete, overall technically better fighter wins, but the base and strength is a big part of it is not to be underestimated. I quickly noticed that I was more efficient in training and that even after a hard week I had just as much energy on Fridays as on Mondays, which motivated me to keep going.
How did your sleep develop during the program?
Since I had a lot of action during the day, the evening was usually the part of the day that I reserved for myself. So I usually went to bed between midnight and 1 a.m. and woke up the next morning with a hangover. Thanks to the Before'n'After program and the regular bedtime (approx. 10:30 p.m.) I woke up on my own every morning between 5:30 a.m. and 6 a.m..
How did your energy level develop during the program?
The energy improved a lot during the program. Be it waking up in the morning, sparring or strength training, afterwards I could always give 100% and was never exhausted.
What was the biggest change for you?
The biggest change was sleep. Going to bed so early was very unusual for me. The adjustment took time, but now going to bed late is no longer an option for me.
What's your favorite breakfast?
My favorite breakfast is probably, like most customers of Turkish descent, sucuk with egg.
How often and for how long did you train?
The strength units lasted about 45 min -1 h for 4 times a week, which was very important for me, because due to the large range of movements in MMA, I have to invest more time in learning and improving the technique.
What is your favorite exercise?
Squats and pull-ups, because I was able to achieve great success here very quickly.
Have you also done endurance training to lose fat?
Once a week I did the modified strongman training at the Kraftmanufaktur with my strength coach, friend and trainer Goran Sirovina. However, this is more fitness than endurance training.
What is the reaction of your environment to the change in the last few weeks/months?
I got a lot of positive feedback, be it from people who just saw the picture or from sparring partners I've known for years.
And what happens now?
The program will of course remain a part of my life. Even fitter is even better.
Image: In 6 weeks he reduced his body weight from 76.8 to 75.0 kg, reduced his body fat percentage from 16.0% to 3.8% and thus gained 7.7 kg of lean mass. All key figures, skin folds and pictures here.
]]>Tell us a little bit about yourself and your everyday life
I'm 26 and I work in real estate sales at a bank. At the same time I'm doing a business administration and my second NLP training. My favorite pastimes are sports and travelling.
How did you come across the Before'n'After program?
I went to school with Romy Korn. She constantly shared the YPSI posts on Facebook. One morning when I was walking home from town, I found that the YPSI was just a few doors down the street from me. So I thought I'd give the whole thing a listen.
Which sport did you do before the Before'n'After program?
Fitness training and tennis every week or two.
What motivated you to start and follow the program?
Before starting in YPSI I had a universal plan from the internet. The concept of individual care made sense to me. Above all, the positive development of the energy level and the measurable success motivated me to go through with the program.
How did your sleep develop during the program?
I usually go to bed between 10-11pm and often sleep through the night. In the morning I get up when I wake up and not when the alarm clock rings.
How did your energy level develop during the program?
I no longer have daytime sleepiness. The supplementation has also greatly improved my recovery after training.
What was the biggest change for you?
Steak for breakfast. Lots of sets with few reps. Long eccentric movements. Lots of leg workouts and squats.
What's your favorite breakfast?
Steak with feta and olives or stremel salmon with avocado.
How often and for how long did you train?
4-5 times a week strength training, max. one hour. Plus at the end 2x interval training per week 25-45 minutes each. .
What is your favorite exercise?
(Front) squats, Klokov squats and dips.
Have you also done endurance training to lose fat?
No. Only conditioning training or sprints.
What is the reaction of your environment to the change in the last few weeks/months?
From “Why are you doing so many squats?” to “Boy, can't we have a drink together sometime?” to “Great results, keep it up.” Everything is there. In summary definitely positive.
And what happens now?
The previous goal was a single-digit body fat percentage. That has now been achieved. The next stage is 90kg (currently approx. 81kg) and 7% body fat, as well as a strong reduction in abdominal and hip folds. I'm also considering doing the YPSI trainer license next year. Just for the knowledge.
]]>Tell us a little bit about yourself and your everyday life
I'm 24 years old, I work in purchasing and I'm studying part-time for a Master's degree in Business Administration (MBA). My day starts at 05:30 with a glass of water with lime juice and Himalayan salt. Then breakfast and off to the gym. I prefer to go to the gym in the morning because I have more energy before work than after work. And the fitness studio is relatively empty and you can concentrate better. After the work day, there is time for classes, then I study for the MBA and prepare for the next day. And I always go to bed before 10:30 p.m.
How did you come across the Before'n'After program?
I wanted to lose weight and ultimately feel better and more confident. After my friend Enric Molla, who is now also a YPSI B-license trainer, did the skinfold measurement seminar in February, I started the program with him. The results of the first 2.5 months were very good and then he recommended that I continue with Wolfgang from May. To lower my body fat percentage even further.
Which sport did you do before the Before'n'After program?
Before the Before and After program, I did all sorts of classes like Zumba, Spinning, BBP, Body Power, etc. at the gym. I also ran 10 km in between. However, running has never been fun for me. And in the end it was all to no avail.
What motivated you to start and follow the program?
My long term goals: to get my six pack (still on it), build muscle, look fitter, feel good and why not compete in the future. Something that has always motivated me are the small successes that I have seen in the meantime, especially the clothes, pictures and the feedback from those around me.
How did your sleep develop during the program?
I've been sleeping a lot better since starting the program. In less than 5 minutes I fall asleep now and I sleep through the night.
How did your energy level develop during the program?
The energy level has gotten much better. Before the program my energy level was very low, I felt very weak. Without strength. With the supplements, the change in diet and of course the training, I now feel great again.
What was the biggest change for you?
The Free Meal. In the past I've always felt bad if I didn't eat the right things (but I did anyway J). With Wolfgang I had one free meal (including dessert) per week. On Tuesday I already started thinking where, what, how, when. I could eat whatever I wanted and not feel bad. fantastic.
What's your favorite breakfast?
difficult question. Can't decide on one, but I'd say two eggs with extra egg whites, coconut oil and some cherry tomatoes. The beef burger with fresh raspberries isn't bad either.
How often and for how long did you train?
4 to 6 times a week, 4 times strength training between 45 - 60 minutes each and 2 times sprints between 20 - 45 minutes each.
What is your favorite exercise?
Simply! Squats in all variations! After doing squat day and squat vacation, I can say even more that squats are my favorite exercise. I also like to do pull-ups, but I can't do that many at the moment.
Have you also done endurance training to lose fat?
No, only sprints.
What is the reaction of your environment to the change in the last few weeks/months?
Very positive. I have full support from my boyfriend. I wouldn't have made it without him. My family and friends have wondered how you can stay motivated for so long and sometimes they've given me funny looks when I've eaten differently.
And what happens now?
My next goal is to get my body fat down to 10% and keep building muscle for maybe competing in the future. So full throttle!!
]]>Tell us a little bit about yourself and your everyday life
i am the daniel am 29 years old I work as an insurance salesman and also as a personal trainer in Heidelberg.
How did you come across the Before'n'After program?
I've heard from Wolfgang for a long time. I saw him for the first time at the Functional Training Summit 2015 in Munich.
It quickly became clear that I wanted to learn more about his training philosophy.
Which sport did you do before the Before'n'After program?
Weight training since I was 18. Classic bodybuilding workout. High volume. 3-4 sets per exercise of 8-12 reps….
What motivated you to start and follow the program?
The other Before&After pictures and results motivated me. I wanted to set one up as well.
How did your sleep develop during the program?
I used to go to bed very late (half past 1/1 a.m.) and it took me a lot longer to fall asleep.
Since I've been with Wolfgang, things have clearly changed for the better.
How did your energy level develop during the program?
my energy level? Let's put it that way. I could get up in the morning and start heavy weight training right away.
What was the biggest change for you?
The significant increase in the number of sets and the lower number of repetitions.
What's your favorite breakfast?
Meatballs & Steak.
How often and for how long did you train?
4 times a week for 1 hour.
What is your favorite exercise?
incline bench press. With dumbbell or barbell. It doesn't matter.
The squats have also definitely become one of my favorite exercises.
Have you also done endurance training to lose fat?
Not once. Just as little as abdominal training.
What is the reaction of your environment to the change in the last few weeks/months?
Only positive. In the meantime you can recognize my or the YPSI training style in our studio, because I was able to win a lot of customers and of course give you a similar training session.
And what happens now?
The aim is to pack on some lean mass again for the year 2017. Depending on how things go in 2017, I would be interested in a stage competition.
On top: Working with Wolfgang was really a lot of fun. If something didn't go smoothly, you could contact him and he immediately had a suggestion ready to fix the problem.
In addition, I was able to learn so many new things during this time and implement them in my everyday life as a trainer. This is really sensational! Thank you Wolfgang!
]]>Tell us briefly about yourself and your everyday life
Servus, I'm 30 years old and I'm a professional MMA fighter and work as a studio manager at the FT-Club Augsburg. I also have a 35-hour industrial job. This means that my days are quite stressful and scheduled, the alarm clock goes off at 5:40 am and I come home at 10:00 pm. In between it means working, training, organizing, giving training, training again and off home.
How did you find out about the BnA program?
I became aware of Wolfgang through Peter Sobotta's B'n'A, then I looked at and read everything there was to know about him and then it was clear I would register for the modules and let myself be coached!
What sport did you do before the BnA program?
Martial arts, of course, but I've also enjoyed doing strength training, but never in such a well-structured and targeted manner. Also, as I now know, I've put way too much time into cardio.
What motivated you to start the program and go through with it?
Well, the pictures and performances of the other YPSI athletes speak for themselves, plus the healthier diet and lifestyle...if that's not motivation enough!!!
How did your sleep develop during the program?
My sleep was good and deep before, but often too short. Now I make sure to go to bed earlier, which has a significant impact on my recovery.
How did your energy level develop during the program?
My energy level is much better, morning tiredness has become the exception and the afternoon sags are history.
What was the biggest change for you during training?
Not training so much volume was strange at first that strength training was over after 45-60 minutes.
What was your favorite breakfast?
Roast beef or beef meatballs.
How long and how often do you train?
3 times a week 1 hour strength training, 3-4 hours grappling, 3-4 hours boxing and 3-4 hours MMA.
What is your favorite exercise?
Definitely squats and pull-ups!
Have you done endurance training to lose fat?
Only what is included in MMA training.
What is the reaction of your environment to the change in the last few weeks/months?
Consistently positive and some want to do it now. Some just look stupid while eating.
And what happens now?
My next MMA fight is coming up, so keep training and winning. After that, I'd like to take a squat vacation over Christmas. And next year I'll start again in MMA. And as a trainer, I finish the A license and bring everyone who comes to me into the form of their lives.
]]>Tell us briefly about yourself and your everyday life
Daniel Harder, offered on April 25, 1987 in Tübingen. Grew up in Tubingen. Married. After graduating from high school, I completed an apprenticeship as an industrial mechanic and then worked in this profession for seven years. However, I was not idle during these 7 years. First I attended the evening vocational college and then I opened my own retail business in the fitness sector with the body trainer shop in Tübingen . The body trainer shop has been my passion ever since. A specialty store for nutritional supplements and training. Last August I started working with Wolfgang to prepare for the upcoming competition season. He gave me input on supplementation based on skinfold measurement and optimized individual parts of my training program. In November, I won the "Muscle Model" category at the WBFF Show in Houston, USA, and was in top form, thereby receiving my WBFF Pro Card and am currently the only German WBFF Pro.
How did you find out about the BnA program?
Wolfgang was introduced and recommended to me by my friend Adrian Fleuchaus. He introduced me to the 13-point skinfold measurement and the program behind it for the first time. A little later I went to the YPSI myself and started attending Wolfgang's YPSI seminars.
What sport did you do before the BnA program?
I'd better answer the question with this: What kind of sport did I do before sport on irons?
I started mountain biking downhill at the age of 14. When I was 15 I competed in my first races and when I was 16 I started in the professional class. Mountain biking was also the reason I first signed up for my gym. The knuckles have to watch!
I was active in this sport until I was 20 years old. I wanted to slow down a bit as it was very time consuming and before I knew it I was in the gym every day.
What motivated you to start the program and go through with it?
Precise planning and structure over a longer period of time.
How did your sleep develop during the program?
Basically better. However, this question is not so easy to answer because I ran the program beyond the goal. Preparing for a competition is very exhausting and a great stressor for the body. The last few weeks before day X are all about surviving the tasks/challenges.
What was your favorite breakfast?
Scrambled eggs with feta cheese and turkey.
How long and how often do you train?
Pre Season 12-18 units/week a 1-2x cardio + 1 strength training per day
Off season 10 units/week a 4x cardio + 5-6 strength training per week
What is your favorite exercise?
Doesn't matter. The main thing is training.
Have you done endurance training to lose fat?
Yes. See above.
What is the reaction of your environment to the change in the last few weeks/months?
I was in the best shape of my life so far. The encouragement was very motivating for me, which is an important factor in staying on track!
And what happens now?
I'm currently in the offseason, but that doesn't mean I eat everything I can get my hands on. I do very well with protein and fat. The only macros I count are the carbs. It's important to me that I keep a certain shape. Then you don't have to go down as much afterwards with the upcoming diet.
The next competition is my debut as a WBFF Pro. This will be either the Worlds in Toronto, Canada in October 2016 or Atlantic City, USA in November 2016.
]]>Tell us a little bit about yourself and your everyday life
I'm 34 years old and a professional kickboxer with over 80 amateur fights and 31 pro fights (28 wins, 7 kos). To date I have won the world championship in kickboxing 3 times at the world's largest kickboxing association ISKA, 2 times the European championship in K1 and both of my 2 professional boxing fights. In addition, I am self-employed and run the "Kickboxen Landsberg" a martial arts studio in the direction of boxing and kickboxing in Landsberg near Munich. My day starts at 6 a.m. and doesn't end until around 10 p.m. I train different groups and also give personal training. Being an active fighter, I also train every day.
How did you come across the Before'n'After program?
I came across Wolfgang at the Perform Better Summit 2015 in Munich, listened to his lecture and knew right away that's it, I have to see Wolfgang for training.
Which sport did you do before the Before'n'After program?
I have been training kickboxing intensively for 6 years. Weight training has never been my forte. Up to this point of time.
What motivated you to start and follow the program?
I finally wanted real muscles, definition and hamstrings.
How did your sleep develop during the program?
My sleep has been disastrous for the last three years, I have never had a deep sleep and have been awake several times during the night. Now the lights go out for me at 11 p.m. and I can sleep relaxed and deeply and that really gets me further in my job and training. Wolfgang alone for that you are my hero.
How did your energy level develop during the program?
The program has changed a lot for me. My energy level is at 100% tomorrow. After getting up I drink my lime juice with Himalayan salt and a good breakfast I'm in great shape.
What was the biggest change for you?
The diet, especially no more bread to eat. We Turks even eat rice with bread.
What's your favorite breakfast?
Kofta and Adana Kebap.
How often and for how long did you train?
Four times a week for 1 hour plus several hours of kickboxing.
What is your favorite exercise?
squats. Before that I hated her.
Have you also done endurance training to lose fat?
Except for my kickboxing training and a few running sessions, nothing.
What is the reaction of your environment to the change in the last few weeks/months?
This quote is absolutely true: “First they ask you why you are doing it. Later they ask you how you do it!”
And what happens now?
Train harder, keep at it. Win the K1 World Championship on April 3rd. And get my YPSI Trainer A license ready so I can pass the knowledge on to my martial artists...
]]>Personal trainer Oliver Schuppien from Osnabrück has attended 6 seminars at the YPSI in the last six months and after the first seminars, in addition to the theory and practice of the seminars, he also decided to take the practice of the Before'n'After program directly with him and has every further seminar with a checkup at YPSI Head Coach Wolfgang Unsöld connected….
First 13 Week Results – He gained 6.0kg lean mass and reduced his body fat percentage from 12.6% to 8.0% – Excellent…
Tell us a little bit about yourself and your everyday life
OS: I come from Osnabrück and last year I became self-employed as a personal trainer with the Body Concept Osnabrück. Before that I worked as a physiotherapist for a few years. In addition, I led the athletic training with the football professionals at VfL Osnabrück for 7 years.
How did you come across the Before'n'After program?
OS: Initially, I read some articles on the YPSI blog. After deciding to take part in the YPSI training series, I really wanted to complete a Before'n'After program.
Which sport did you do before the Before'n'After program?
OS: I played table tennis from a young age until the end of my physical education studies. I haven't played any sport seriously in recent years.
What motivated you to start and follow the program?
OS: I was curious and just wanted to see how quickly things could change.
How did your sleep develop during the program?
OS: I always sleep about 7.5 to 8 hours. My sleep has become much deeper.
How did your energy level develop during the program?
OS: My energy levels are consistently high. In the morning I am fitter and full of energy.
What was the biggest change for you?
OS: A lot, a lot of food!!!
What's your favorite breakfast?
OS: I don't have a favorite. I like the scrambled eggs just as much as the ground beef!
How often and for how long did you train?
OS: I trained four times a week. Each session lasted approximately 45 to 60 minutes.
What is your favorite exercise?
OS: Pull-ups with supinated and neutral grip.
Have you also done endurance training to lose fat?
OS: No!
What is the reaction of your environment to the change in the last few weeks/months?
OS: Family, friends and acquaintances have noticed that I've gotten a little bigger. They say it suits me. Some people are very interested in knowing how the changes came about.
And what happens now?
OS: I'll keep going. I would like to get to about 90 kilograms and also reduce my body fat a bit...
]]>Marijana H. came to YPSI because she wanted a radical change. With 4 training units of 1h per week and a structured approach to nutrition and supplementation, she has gone full throttle. She has achieved the radical change she wanted. Marijana has reduced her body fat percentage from 20.7% to 13.1% in 3 months...
Tell us a little bit about yourself and your everyday life
MH: I am 24 years old and work as an insurance clerk for a private health insurer. My day usually starts between 5:30-6:00 am. At home we have breakfast and then off to the gym. I prefer to work out before work because it's a lot more relaxed for me and my mind.
How did you come across the Before'n'After program?
MH: I weighed 50 kilos and was 1.63 cm tall. I didn't have a regular daily routine because of my work in the restaurant. So it often happened that there was only a Capri sun for breakfast and only after a few hours a pretzel. Due to the double burden there was no time to consciously enjoy my meals in peace. That's why they just failed more often. It was clear to me that things couldn't go on like this in the long run and that I wasn't giving my body what it needed with a latte macchiato as a substitute for food. I became aware of him and the YPSI through friends of mine who also train with Wolfgang.
Which sport did you do before the Before'n'After program?
MH: Not at all *laughs*. I was one of those women who felt like I signed up for gyms 10 times. But I've never been there regularly. In my defence, my previous training sessions were mostly 2 hours by the competent staff. And I didn't manage to find the time (even a bit through laziness).
What motivated you to start and follow the program?
MH: I wanted to change my life and learn to do sports “properly”.
How did your sleep develop during the program?
MH: I never would have believed that I could be fit at 5:30 in the morning. But it works. Since Wolfgang I fall asleep in a few minutes and wake up fit in the morning.
How did your energy level develop during the program?
MH: Great! I have a lot of strength in the morning to deliver a good result in the gym. I don't fall into the "lunch slump" during the day in the shop. I don't get tired until bedtime.
What was the biggest change for you?
MH: The breakfast! And generally the regular meals. With the best will in the world, I couldn't imagine having to/being able to eat so much.
What's your favorite breakfast?
MH: At the moment my favorites are turkey or chicken steak, a few tomatoes and a handful of almonds.
How often and for how long did you train?
MH: 4-6 times a week. 4 units 45 min - 1 h and depending on the phase 1-2 units sprints a max. 20 min.
What is your favorite exercise?
MH: Pull-ups and deadlifts (from the floor). These are exercises that I enjoy because I can “move” the most with both.
Have you also done endurance training to lose fat?
MH: No. Now and then I've been sprinting.
What is the reaction of your environment to the change in the last few weeks/months?
MH: The response from my friends and family is very positive. They find it admirable how one can be motivated for so long. Of course there are always one or two people who think I'm overdoing it all. But that's ok. Are mostly the ones who don't manage to stick to something permanently themselves.
And what happens now?
MH: Well, sport has become a very important part of my life. That's why it's always going full throttle :))
]]>Tell us a little bit about yourself and your everyday life
RK: I'm 26 years old, I'm studying physical education and English in Tübingen, I work in a gym on the side and I'm passionate about training Ju-Jitsu most of the week. After several German championship titles, I have now also won the world championship this November in Paris.
How did you come across the Before'n'After program?
RK: It was the other way around - Wolfgang bumped into me.
Which sport did you do before the Before'n'After program?
RK: A little gym, a little jogging and a lot of ju-jutsu.
What motivated you to start and follow the program?
RK: The upcoming World Cup and the curiosity about what will change.
How did your sleep develop during the program?
RK: I was able to fall asleep more easily after training without 'restless legs' and I go to bed earlier so that I'm fitter and wake up earlier in the morning.
How did your energy level develop during the program?
RK: Midday slump is gone and no longer need a nap.
What was the biggest change for you?
RK: The breakfast! No more Choco Krispies.
What's your favorite breakfast?
RK: Scrambled eggs with vegetables for sure!
How often and for how long did you train?
RK: 10 weeks, 3-4 times a week strength
What is your favorite exercise?
RK: LH squats.
Have you also done endurance training to lose fat?
RK: No. No jogging and the best stamina I've ever had.
What is the reaction of your environment to the change in the last few weeks/months?
RK: A lot of people want to know how I managed to get fit and look so good
And what happens now?
RK: After the victory at the World Championships, it's a bit of a rest now. And then it's full throttle. Food is delicious, that stays. Strength training is fun too, and there's more!
Tell us a little bit about yourself and your everyday life
My name is David Karl, I am 28 years old, born and raised in beautiful Lower Franconia near Aschaffenburg/Würzburg and have been living in Stuttgart for 5 years.
I love to spend my free time with sports, my passionate hobby, cooking and eating out with my friends.
In my day-to-day work, I've been a pilot with Lufthansa for 5 years and fly from Frankfurt on the Airbus A320/321 in the continental area, ie throughout Europe and the Middle East.
This is my absolute dream job and you see the whole world, but the strain on the body from shift work, night flights, irregular sleep and the dry air on board should not be underestimated.
Of course, this does not make the implementation of a regular and ambitious fitness program any easier, but it can be implemented with a lot of ambition, will and a bit of organization.
How did you come across the Before'n'After program?
During my training in a fitness studio in Stuttgart, I met personal coach and trainer Goran Sirovina, whose advice and know-how I valued very much, and it was through him that I became aware of the YPSI and Wolfgang in January.
Which sport did you do before the Before'n'After program?
Up to the age of 19 (2005) I rode my bike for performance reasons and then from 2007 to 2011 switched to running and especially the marathon.
I was enthusiastic about this sport very intensively and also quite successfully and was even able to achieve a best time of 2:23:55 in 2009.
In 2012 the decision was made to end this chapter, because I was physically and mentally exhausted, emaciated and empty and my body was literally crying out for a break.
After a 6-month break from sports, I've been going to the gym regularly for the last 1.5 years to gain a few kilos.
What motivated you to start and follow the program?
I read your Facebook articles and reports and was immediately amazed at the successes Wolfgang will achieve with his clients in the foreseeable future.
In the last 2 years I've managed to gain weight from 66 kg to 94 kg, of course not without gaining some fat, which didn't bother me much at first.
But now I wanted to get rid of my excess body fat and simply be fitter and more defined. This fitted in perfectly with your program, which I had already heard about through Goran and Facebook.
Motivated by the YPSI successes, I made an appointment at the beginning of February and have never regretted this step.
How did your sleep develop during the program?
My sleep is incredibly good at the moment thanks to the program.
I go to bed and am gone 10 minutes later, whereas I used to lie in bed for more than 1 hour before I fell asleep.
I sleep the whole night through and wake up in great shape after 8-10 hours of sleep!
How did your energy level develop during the program?
In general, I no longer have phases of weakness throughout the day and I feel absolutely fit, no matter what time of day, so my energy level is absolutely positive!
In the evening I'm exhausted from training and can sleep wonderfully around 11 p.m. when I'm free and have a regular rhythm!
What was the biggest change for you?
The biggest adjustment for me was giving up my beloved Swabian pretzels and a piece of cake or two with coffee at Schlossplatz.
I also swapped the heavenly good homemade pasta for meat and fish at my favorite Italian restaurant, Sante de Santis in the Heusteig district.
What's your favorite breakfast?
My favorite breakfast is a large omelette with tomatoes, peppers, mushrooms and fresh herbs combined with a double espresso and 1 glass of water with fresh lemon or lime juice!
How often and for how long did you train?
I trained 5 times a week for 1 hour each time.
When I was flying and there was no fitness available at the respective destinations, I also sprinted from time to time.
What is your favorite exercise?
My favorite exercise is squats in all variations because I don't have a more versatile and harder exercise, preferably in the 5+5 version (5 with heels elevated, 10s rest, 5 without heels elevated)
Have you also done endurance training to lose fat?
I didn't actually do any endurance sports except for a few jogs (max. 30 minutes) due to the lack of suitable studios during work
What is the reaction of your environment to the change in the last few weeks/months?
In my home studio in Stuttgart, I've received a lot of praise lately about my ambition and the physical changes/developments.
Within family and friends, many people find it difficult to accept if they do without alcohol, sweets, pasta, etc. and generally devote themselves to the so-called "Paleo diet".
(Only eat what you can catch, hunt and gather….so no processed foods)
Many see it as a blatant renunciation of pleasure, but I see it as a certain attitude to life and I'm not missing anything at the moment, on the contrary, my body gives me back a lot more physically and mentally.
And what happens now?
I want to continue working with Wolfgang in the future and the goal is to gain 5-8 kg to 93-95 kg over the winter while staying below 10% body fat.
It's going to be tough, but I'm looking forward to the new challenge.
Tell us a little bit about yourself and your everyday life
MC: My name is Murat Celik, I'm 30 years old. I've been married for 7 years and I have a daughter who is 6 years old. I've been working as a supplier for 10 years and in my free time I play football in a club and regularly go to the gym. At the weekend I like to do something with my family.
How did you come across the Before'n'After program?
MC: Through my friend Sebastian Rudolf's Facebook profile (Note: Click here for Sebastian's Before'n'After Interview).
Which sport did you do before the Before'n'After program?
MC: Football and fitness.
What motivated you to start and follow the program?
MC: I've been training for 10 years, unfortunately always without a plan and this success. When I Before'n'After seeing photos of Sebastian, it motivated me and made me curious at the same time. So I decided to do that too.
How did your sleep develop during the program?
MC: I sleep like a log now.
How did your energy level develop during the program?
MC: My energy and motivation level just doubled or tripled. I'm just a lot more active and feel better.
What was the biggest change for you?
MC: The biggest change for me was the food.
What's your favorite breakfast?
MC: Omlett - 5 eggs fried in Irish butter and 50 grams of feta cheese on top, yummy!
How often and for how long did you train?
MC: From the day I started, I trained 4 times a week for about 1 hour.
What is your favorite exercise?
MC: My favorite exercise is definitely the squat.
Have you also done endurance training to lose fat?
MC: I didn't do endurance training.
What is the reaction of your environment to the change in the last few weeks/months?
MC: Only positive things about my environment
And what happens now?
MC: I'm sticking to my plan and will continue to visit my coach Wolfgang Unsöld in the future!!!
]]>
Tell us a little bit about yourself and your everyday life
UB: I'm 32 years old, an engineer at Daimler AG and traveling the world for work. In my free time I can be found in the gym or in the hardware store.
How did you come across the Before'n'After program?
UB: Through a friend who has already worked with Wolfgang and who has had corresponding successes.
Which sport did you do before the Before'n'After program?
UB: Fitness at times, renovating and used to be football.
What motivated you to start and follow the program?
UB: If you're sitting in the car and driving on the autobahn with a sports suspension and your stomach rocks with every bump in the road, you should do something, I thought to myself. The successes then ensured that it was not particularly difficult for me to complete the program.
How did your sleep develop during the program?
UB: It got tighter/deeper.
How did your energy level develop during the program?
UB: In general, I feel fitter and more productive.
What was the biggest change for you?
UB: Eating breakfast regularly, planning my meals and forgoing a glass of wine after work. But in general no problem.
What's your favorite breakfast?
UB: Meatballs with nuts and mustard.
How often and for how long did you train?
UB: Between 4 and 6 times a week, approx. 1 hour each time.
What is your favorite exercise?
UB: Barbell Flat Bench Press.
Have you also done endurance training to lose fat?
UB: No. Intermittent interval training when I was away on business and no gym was available.
What is the reaction of your environment to the change in the last few weeks/months?
UB: Consistently positive. Occasionally colleagues think I should eat more.
And what happens now?
UB: I will tackle the transition to the “preservation” phase together with Wolfgang. Would like to reduce the training a little to be able to use my limited free time more flexibly. Before that, however, I would like to fall below a body fat percentage of 7.5%.
]]>Tell us a little bit about yourself and your everyday life
MM: I am 30 years old and a dental technician by profession.
How did you come across the Before'n'After program?
MM: My friend started the program about six months ago.
Which sport did you do before the Before'n'After program?
MM: Regular to irregular fitness in the gym.
What motivated you to start and follow the program?
MM: I wanted to start a healthier and fitter life.
How did your sleep develop during the program?
MM: I didn't find my sleep bad before I started the program. In the meantime it has become even tighter and I no longer need an alarm clock to wake up in the morning.
How did your energy level develop during the program?
MM: Great. At a high level throughout the day.
What was the biggest change for you?
MM: The food. I was a vegetarian. After Wolfgang said that I don't necessarily have to eat meat, but that fish and seafood are also an option, I decided to do it that way. Now I eat 2-3 meals of fish and seafood every day. For breakfast also like quark 20% and eggs. And it works.
What's your favorite breakfast?
MM: Soft boiled eggs.
How often and for how long did you train?
MM: The program started with about 1 hour of strength training four times a week. In addition to strength training, I currently do interval training twice a week – sprinting outside.
What is your favorite exercise?
MM: Pull ups.
Have you also done endurance training to lose fat?
MM: Apart from interval training, no additional cardio training.
What is the reaction of your environment to the change in the last few weeks/months?
MM: Mostly positive and incredibly amazed.
And what happens now?
MM: The cooperation with Wolfgang will be continued. Sequel follows…..
]]>Tell us a little bit about yourself and your everyday life
MG: I am 31 years old, grew up in beautiful Carinthia and full-time manage a branch of an Austrian bank in Vienna. In the last 15 years I have practiced shot put as a competitive sport and won the Austrian state championships 12 times during this time. I work part-time as a personal trainer and am in the process of pursuing this again after the end of my competitive sports career. It's just fun for me to support motivated competitive athletes and amateur athletes to improve their physical condition and achieve their goals. And with a good system, it's not really difficult if the motivation is there.
How did you come across the Before'n'After program?
MG: I became aware of Wolfgang in 2009 and have been working with him since 2010. During this time I flew to Stuttgart every 4-8 weeks and had very good success with his programs in terms of shot put. Among other things, I set a new personal best indoors. Having decided to give up the ball after the final indoor season of 2012/13, I was looking for a new challenge. And it was found quickly. I wanted to lower my body fat percentage to below 10% and see what is possible. Wolfgang was again clearly the first point of contact.
What motivated you to start and follow the program?
MG: Since I now have a little more time for my part-time job as a personal trainer after doing athletics as a competitive sport and would like to expand that, my number one priority is to set a good example for my clients - walk the talk and practice what you do preache Therefore, it was time to "shed" the now useless ballast, my weight, and get in shape. In addition, I hoped that through the cooperation with Wolfgang and the seminars that I attended with him and that I can strongly recommend to everyone , I would acquire new and, above all, applicable knowledge in order to achieve the same success with my customers.
How did your sleep develop during the program?
MG: My sleep wasn't bad at all, I had no problem falling asleep or staying asleep. The quality then improved again significantly. And I'm even fitter in the morning.
How did your energy level develop during the program?
MG: My energy level is not comparable to before. Before, I needed a lot of caffeine to be able to cope with the everyday workload of 60 hours of work and 6 training units and was exhausted every evening. Today I drink coffee more for pleasure and significantly less - 6-8 became 0-2 cups a day.
What was the biggest change for you?
MG: The most difficult thing at the beginning was definitely the complete abstinence from caffeine to get the adrenal glands back in order. Otherwise, the minor changes in diet weren't really difficult for me, since I've stuck to the basic structure for a long time - 80%.
What has changed in your training and diet in the last 4.5 months compared to the 2 years before that with Wolfgang?
MG: All in all, there were many small, individual changes. Shot put was eliminated, but one more strength training session, the repetitions were still generally below 8, weightlifting exercises such as snatches and cleans were almost completely eliminated. What surprised me was that we didn't do any programs with shortened breaks like German Body Comp. The biggest difference in training was probably the focus away from explosive power towards functional hypertrophy. When it came to nutrition, there were primarily minor changes, so I had to take a little more time to prepare my meals, especially at breakfast, my quick-quick variants from before were no longer possible. One of the most individual changes was that my post-workout shake, which I always drank in the previous years, was eliminated in these 4.5 months. Wolfgang's explanation for this made sense. And the successes now clearly speak for it.
What's your favorite breakfast?
MG: Quite simply, a good pepper steak with nuts and tomatoes. And at the weekend, I also like pancakes made from gluten-free flour and a mountain of berries.
How often and for how long did you train?
MG: In the last 2 years it was 3 strength units and 2-3 shot put units per week, in the last 4.5 months it was only 4 strength units, each about 1 hour. And there were 2 phases of 3 weeks each in which I also did 2 sprint workouts per week.
What is your favorite exercise?
MG: All kinds of squats! Of course, as a shot putter, the LH incline press was also my thing (note: with a best of 165kg for 3 repetitions).
Have you also done endurance training to lose fat?
MG: I've never been a fan of endurance training and here my opinion coincides 100% with Wolfgang's opinion. Endurance training is not very helpful, let alone necessary, for body fat reduction. And can even have negative effects that we want to avoid at all costs. The two phases with the sprint workouts also pushed the progress forward significantly.
What is the reaction of your environment to the change in the last few months?
MG: The response was 100% positive. Many say I look years younger now and I feel the same way! (unfortunately the hair didn't grow anymore)
And what happens now?
MG: My plan is to consolidate my body fat by around 10%, significantly increase my maximum leg strength and pack on some muscle mass. For next year, the body fat should then be reduced by a good bit. Otherwise, I plan to attend further seminars with Wolfgang. In order to then offer this very successful concept in Austria for the first time.
More information about Martin is also available at www.martingratzer.at