The intent of the Before'n'After Files is to give more insight into the training, nutrition and supplementation of our clients Before'n'After successes.
This time it's Florian Raus's 11-month transformation in which he lost 14.8% body fat and over 17kg on the scale.
A sample day during Florian's journey to this transformation looked like :
A full day of eating
7:00 a.m. Wake up
¼ tsp. Himalayan Salt
Shot of lime juice
Water
7:15 Meal 1 - Breakfast
1 beef patty with 1 hand full of cashew and a piece of cucumber
2 caps MultiComplex
1 tbsp. Pectasol
1/2 Dropper Vitamin D/K Complex
10:00 Meal 2 - Snack
A hand full of a seed mix
12:00 – Practice
Meal 3 - PeriWorkout Nutrition
Intra workout shake
10g AminoElectrolyte Complex
Filtered Water
Post workout shake
60g rice protein
1 pack Potassium Citrate
Filtered Water
14:00 Meal 4 - Lunch
A piece of Salmon
A bowl of mixed salad with some feta
2 caps MultiComplex
16:30 Meal 5 - Snack
1 tbsp. Hazelnut butter
19:00 Meal 6 – Dinner
Boiled chicken
Broccoli with 1 Tbsp sesame oil
2 caps MultiComplex
21:30 Meal 7 – Prebed Snack
tuna
Mixed salad with pumpkin seeds
22:00 bedtime
4 Caps Magnesium Capsules
1 scoop of inositol plus magnesium
Foods are rotated daily, ie. he would have trout instead of beef patties for breakfast, chicken instead of salmon for lunch and turkey instead of chicken for diner. The vegetables are also rotated every day.
A day of lifting
A1 DB Scott Curls, unilateral, supinated, 5 sets of 5,4,3,2,1 repetitions, 4010 tempo, 120s rest
A2 30° Incline BB Benchpress, close grip, 5 sets of 5,4,3,2,1 repetitions, 4010 tempo, 120s rest
B1 EZ Bar Flat Bench Wrist Extensions, shoulder width grip, 4 sets of 6-8 repetitions, 1013 tempo, 100s rest
B2 DB Flat Bench Triceps Extensions, neutral grip, 4 sets of 8-12 repetitions, 4010 tempo, 100s rest
C 65° incline DB curls, neutral grip, challenge set, 1 set of max. repetitions, 3010 tempo
His training program was changed every 6 workouts which is every 3 weeks since he trained 4 times per week on an Upper/Lower split.
All the Best with your own Before'n'After Transformation!
Picture: Florian's transformation into pictures.