Testimonial Chris and Nico

Chris D.(28)

Chris is working all the time and has barely time to eat and lift, so I provided him with a framework that fits his schedule

The framework was: Lifting 1-3 times per week (RPT), depending on his schedule and on the amount of time he has per week, from Full Body to Upper/Lower body Split.
Nutrition was intermittent fasting with flexible fasting windows and the ability to eat most of his calories in the evening/night, but still being able to eat at business meetings!
Chris didn`t have to track any macros or calories either, just eyeballing and getting enough protein.
Great results for the training frequency, which was usually at lifting two times for one hour per week

Height: 1,86 (6’1″)
Before: 86kg ( 190lbs)
After: 84kg( 185lbs)
Time frame: ~4 years

Benchpress: 115kg x 5
Incline Benchpress: 110kg x 5
Squat: 120kg x 5
Deadlift: 175kg x 5
Chinups: +50kg x 5

 

 

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Nico R. (30)

Nico was travelling a lot during this before and after period and is currently still on a fat loss phase

Flo is a very competent coach with great expertise and experience in  strength training and nutrition.

Since I already knew him from several forum posts, I didn`t have any second thoughts to start with the coaching.

At first I didn`t really know what it was all about, but straight after the first mail I was enthusiastic.

I received a huge excel sheet with everything I needed, a workout routine, tracking, advices, tips, guides and even sample meals.

I didn`t really need the sample meals, because I already knew stuff about fitness and nutrition.

What was really important for me was a decent workout routine.

I could blindly follow the routine Flo provided, from week to week, without thinking too much about it!

The training was divided in several cycles with a customized 7/5/3 rep scheme and was fun to do.

I could even increase my lifts slightly during the cut in which I lost 16lbs.

The coaching was a success for me. I dropped 5% of my total body fat and without some nagging injuries, I might had even better results.

Height: 1,70 (5’7″)
Before: 77kg ( 170lbs)
After: 70kg( 154lbs)
Time frame: 28 weeks

Military Press: 40kg x 7 -> 51kg x 4
Squat: 90kg x 8 -> 102,5kg x 5
Deadlift: 90kg x 10 -> 115kg x 8