Triathlete Marco Wilsch came to the YPSI in December to prepare for the challenge in Roth (long-distance triathlon) in July. The aim was to optimize body composition and regeneration based on the YPSI skinfold measurement. As well as the optimization of muscular balance and maximum strength and thus movement efficiency through strength training. In the past 3 months he has reduced his body weight from 65.8kg to 63.7kg, reduced his body fat percentage by 6.8% and gained 2.5kg of lean mass.
He also does pull-ups with an additional weight of 37.5 kg for one repetition and after three phases of squats in the first deadlift phase he has increased his performance from 100 kg for 2 repetitions to 135 kg for 2 repetitions with a body weight of 63.7 kg. And this as part of a full-body training plan, since only 2 hours of progressive strength training are possible due to the endurance training volume of 8-12 hours per week. A well-structured and, above all, efficient training program and the optimization of regeneration are crucial for this.
Marco still has 3.5 months until the competition. Furthermore, his goal is to become a "tri-athlete" and not an "endurance zombie"...
Tell us a little bit about yourself and your everyday life
I am 44 years old and work as a transport logistician for a large industrial company in Nuremberg. I try to balance my everyday work in the office with triathlon. I like to combine sport with travel and vacations.
How did you come across the Before'n'After program?
Rather by chance, I saw a result of Wolfgang's many before'n'after successes and was immediately enthusiastic.
Which sport did you do before the Before'n'After program?
Classic 20 years of football. Then a few years in the fitness studio and therefore previous experience in weight training. I've been doing triathlon for 7 years now and I'm mainly on the middle and long distances.
What motivated you to start and follow the program?
First of all, I made the program appealing to my girlfriend and sent her forward as a kind of guinea pig. After witnessing the impressive progress in a relatively short time, I wanted to do it myself in order to be as well prepared as possible for my sporting goal this year.
How did your sleep develop during the program?
I wake up much more refreshed now and get out of bed better in the morning.
How did your energy level develop during the program?
As a triathlete you have a kind of basic fatigue during the training phase. My energy level has improved significantly as a result of the program, which means I now have more drive for all upcoming training sessions.
What was the biggest change for you?
Since I already helped to implement some things while implementing my girlfriend's program, I already had a kind of Before'n'After "light" before my program. The biggest change, however, was the gradual reduction in carbohydrates.
What's your favorite breakfast?
Burger patties with fried onions and macadamia nuts.
How often and for how long did you train?
Strength training twice a week, approx. 60 min.
What is your favorite exercise?
Deadlift is awesome!
Have you also done endurance training to lose fat?
Of course I continued to do triathlon training. But not to lose fat.
What is the reaction of your environment to the change in the last few weeks/months?
My osteopath has already admired my stomach.
And what happens now?
Now it's 3 months until the challenge in Roth. There I will be in my best version at my 3rd start.