Max G. (25)
Max was able to avoid the black hole of broscience and gain a crazy amount of muscle mass
Max is not a client in the common sense, since we both started working out nearly at the same time and followed the same routines and programs.
We shared our knowledge and learned from each other. 90% of the principles I would still recommend today.
He started on a high protein diet(satiety, muscle protein synthesis), with fats(hormones, taste, calories, general health,…) and alot of carbohydrates to fuel his workouts(for higher volume training,…), but he did not track macros at the start of his fitness journey!
Calories were only tracked and raised the moment he did not gain an approriate amount of bodyweight anymore.
The workout routine was “Starting Strength by Mark Rippetoe”, a great beginner routine, but in my eyes it needs some tweaks today, since the volume for the back and rear delts is far too low.
Mark Rippetoes book is pretty much a must read for everyone starting to workout, because it is the best and most detailled guide about how to execute the basic barbell movements (Squat, Bench press, Deadlift, Military Press and the Barbell Row) there is.
Starting Strength`s routine lacks something though…
Pulling volume should nearly be the twice as high as pushing volume (Volume = Total reps and load) to avoid dysbalances and shoulder issues.
After Starting Strength Max started to do “Lyle`s Bulking Routine” and gained some more muscle mass.
1 1/2 years later he finished his bulk and because I already finished my first cut using “intermittent fasting” principles, I was able to support Max on his first diet.
We were able to get pretty lean.
“My first cut was super easy. Flo did his research on how to do intermittent fasting and we practically integrated the IIFYM (if it fits your macros) principles unknowingly!”
The plan we used back then included fasting for 16 hours (zero calories) and an eating windows of 8 hours (high protein, restrict calories from fats and carbs depending on the day).
Martin Berkhan popularized (probably invented it) this kind of intermittent fasting protocol and called it “Leangains”
“I was eating chocolate pretty much every day, because I wanted to and I could!”
He finished his cut at ~79kg (174lbs) at an estimated 8-9% bodyfat.
“I was able to consult Flo at any time. He had the drive to solve any issues that came up, if he didn`t know the answer, he worked on filling the gap in his knowledge.
I just did what was layed out in the plan. I was fasting, hitting my calories, trying to progress on the main lifts in the gym and because I wasn`t that hungry on my diet, I could fill the remaining calories with the foods I love.
In general I recommend to consult a coach to every beginner. It is an immense time, injury and stress saver!”
Height: 1,85 (6’1″)
before: 62kg (137 lbs)
after: 79kg(174 lbs)
Time frame: ~21 months
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