Thomas (22)
Thomas, because of his discipline, flexible macros and the routine, was able to adhere to the diet without any effort
Start was in November 2015
I didn`t really know what to expect at first, or how the coaching will work.
That is why I was pretty surprised, because I got a the whole package, which included Nutrition, Training, Sample Meals and much more.
My basis was:
Weight: 87kg (192lbs)
Height: 186cm (6’1″)
My strength was slightly below an Intermediate.
The primary goal was to reduce my bodyfat% to 10% and build some muscle afterwards, or if possible at the same time.
We tried doing to achieve this through a body recomposition.
The recomposition looked like this: 1800kcal on OFF-Days (Non-Training days) and 3000kcal on ON-Days (Training days).
The diet felt very convenient and easy to stick to.
Tracking my calories and macros with an smartphone app allowed me to enjoy foods, that people wouldn`t even think possible during a diet.
At the beginning I was even able to get a lot stronger!
The training was easy to adhere too and very time saving, while still losing bodyweight/fat.
In the end I lost 22lbs (10kg) and weighed 170lbs (77kg) in may 2016, while increasing my lifts simultaneously.
I am pretty sure that those results wouldn`t have been possible without a coaching!
My discipline is usually pretty good, but it was a huge help to just blindly follow the recommendations and routine layed out for me, while not second guessing myself all the time!
I tend to lose myself in small details and lose sight of the bigger picture!
Did a problem occur, I was able to get in touch with Flo and he found a flexible solution for it!
Height: 1,86 (6’1″)
Before: 87kg (192 lbs)
After: 77kg(170 lbs)
Time frame: 31 weeks
Benchpress: 70kgx1 -> 75kgx5
Squat: 80kgx1 -> 90kgx5
Deadlift: 100kgx1 -> 120kgx6
Chinups: Bodyweight x 7 -> 15kg additional weight x 8
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