Tell us briefly about yourself and your everyday life
Daniel Harder, offered on April 25, 1987 in Tübingen. Grew up in Tubingen. Married. After graduating from high school, I completed an apprenticeship as an industrial mechanic and then worked in this profession for seven years. However, I was not idle during these 7 years. First I attended the evening vocational college and then I opened my own retail business in the fitness sector with the body trainer shop in Tübingen . The body trainer shop has been my passion ever since. A specialty store for nutritional supplements and training. Last August I started working with Wolfgang to prepare for the upcoming competition season. He gave me input on supplementation based on skinfold measurement and optimized individual parts of my training program. In November, I won the "Muscle Model" category at the WBFF Show in Houston, USA, and was in top form, thereby receiving my WBFF Pro Card and am currently the only German WBFF Pro.
How did you find out about the BnA program?
Wolfgang was introduced and recommended to me by my friend Adrian Fleuchaus. He introduced me to the 13-point skinfold measurement and the program behind it for the first time. A little later I went to the YPSI myself and started attending Wolfgang's YPSI seminars.
What sport did you do before the BnA program?
I'd better answer the question with this: What kind of sport did I do before sport on irons?
I started mountain biking downhill at the age of 14. When I was 15 I competed in my first races and when I was 16 I started in the professional class. Mountain biking was also the reason I first signed up for my gym. The knuckles have to watch!
I was active in this sport until I was 20 years old. I wanted to slow down a bit as it was very time consuming and before I knew it I was in the gym every day.
What motivated you to start the program and go through with it?
Precise planning and structure over a longer period of time.
How did your sleep develop during the program?
Basically better. However, this question is not so easy to answer because I ran the program beyond the goal. Preparing for a competition is very exhausting and a great stressor for the body. The last few weeks before day X are all about surviving the tasks/challenges.
What was your favorite breakfast?
Scrambled eggs with feta cheese and turkey.
How long and how often do you train?
Pre Season 12-18 units/week a 1-2x cardio + 1 strength training per day
Off season 10 units/week a 4x cardio + 5-6 strength training per week
What is your favorite exercise?
Doesn't matter. The main thing is training.
Have you done endurance training to lose fat?
Yes. See above.
What is the reaction of your environment to the change in the last few weeks/months?
I was in the best shape of my life so far. The encouragement was very motivating for me, which is an important factor in staying on track!
And what happens now?
I'm currently in the offseason, but that doesn't mean I eat everything I can get my hands on. I do very well with protein and fat. The only macros I count are the carbs. It's important to me that I keep a certain shape. Then you don't have to go down as much afterwards with the upcoming diet.
The next competition is my debut as a WBFF Pro. This will be either the Worlds in Toronto, Canada in October 2016 or Atlantic City, USA in November 2016.