Eric (20)
Eric always had trouble starting to workout, changing his nutrition and being consistent with it
Through consulting a coach, that was no longer a problem
After several failed attempts to be consistent with working out and eating a balanced diet, Flo helped me to finally be able to be consistent. He created a nutrition plan and a workout routine, which was easy to stick to and he was very responsive, when I needed advice.
I learned the essentials and basics about progression, smarter nutrition and timing. Plateaus and setbacks were no issues anymore.
As a complete newbie, I started with a full body routine, which I`ve done 3 times per week.
The routine consisted of the main compound movements and some assistance excercises. At the start of the program I still had a bit too much fat on myself
So I have been in a caloric deficit/cutting phase for the first 5 months, but I was still able to make strength gains and build some muscle while losing fat.
Newbie magic! I always trained fasted, because I preferred it that way.
With my flexible macros or macro ranges, it was easy to include cheatmeals on occasion that didn`t hinder my progress in any way.
I started to eat healthier in general and at one point I didn`t even need to track my calories anymore.
It was still difficult in the beginning to be consistent with working out and being in a caloric deficit, but the fast progress and the great nutrient timing helped with my motivation and hunger pangs.
If there were any plateaus with fatloss or putting weight on the bar, Flo reacted very fast and could help me with his knowledge to pass those plateaus.
After increasing my calories, I had incredible strength gains and could build some more muscle.
Especially impressive was how Flo was able to break down complicated topics with simple explanations (Carb Cycling, Reverse Pyramid Training and so on).
Because of that I was able to avoid a lot of road bumps in the fitness scene.
My priorities changed during the cut. Training and strength got more important and became my main focus instead of fat loss.
That`s why I am curently in a Gaining / Recomposition phase and increasing my lifts is easy.
Height: 1,70 (5’7″)
before: 72,5kg (159 lbs)
after: 62kg(136 lbs)
Time frame: 22 weeks
After seven months strength gains were at a bodyweight of 65kg (143lbs)
Benchpress: 40kg -> 90kg
Squat: 45kg -> 120kg
Deadlift: 50kg -> 130kg
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