Dennis R. (22)
Dennis was able to stay lean and build around 7kg of lean muscle mass in only 6 months
After a breakup, my friend Flo (Alca) helped me at the start of my fitness journey,
so I was able to avoid all the broscience and false information floating around the web!
He provided me with the basic knowledge of progressive overload, macros, calories and the proper exercises.
I was doing an upper/lower body split 3-4 times per week and followed a intermittent fasting style of eating.
I have been very flexible with my fasting hours, because of my crazy work schedule (Overtime), but after around 3 weeks it was very easy.
During the first 6 months I was still going out and drinking alot, which didn`t hinder my progress at all.
On the days I was partying I mostly ate protein and because of that I had a huge caloric buffer to enjoy drinking and partying with my friends.
The day after I usually had a rest day, so my training didn`t suffer either!
After the 6 months I was mostly set and knew enough to progress on my own. Occasionally I still ask Flo about training and nutrition, since it is great to have someone honest giving you a second opinion.
It was a great decision to have a coach and friend helping me in the beginnings to avoid running in circles
Height: 171cm (5’7″)
Before Weight: 60kg (132lbs)
After Weight: 67kg (148lbs)
Time frame: 6 months
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