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 Sven Knebel's 18-week transformation in which he lost 10.5% body fat.
For Sven's Before'n'After Pictures click here
For Sven's Before'n'After Interview (in German) click here
A sample day during Sven'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
7:30 Meal 1 – Breakfast
350g turkey and 200g mixed vegetables
2 caps MultiComplex
1 teaspoon of greens in water
1/2 Dropper Vitamin D/K Complex
10:00 Meal 2 – 2nd Breakfast
350g turkey and 200g mixed vegetables
12:00 Meal 3 - Lunch
350g turkey and 200g mixed vegetables
2 caps MultiComplex
14:30 Meal 4 – 2nd Lunch
350g turkey and 200g mixed vegetables
17:00 Meal 5 – Pre-Training Meal
350g turkey and 200g mixed vegetables
2 caps MultiComplex
18:00 - Training
Meal 6 – PeriWorkout Nutrition
Intra workout shake
30g AminoElectrolyte Complex
Post workout shake
50g whey protein
1 pack Potassium Citrate
50g rice cakes
20:00 Meal 7 – Dinner
350g turkey and 200g mixed vegetables
1 teaspoon greens in water
22:00 bedtime
6 Caps Magnesium capsules
2 scoops of inositol plus magnesium
8 caps of chlorella complex
6g taurine
2 caps methyl complex
Foods are rotated daily in the early stages of the transformation. In the last weeks only vegetables were rotated and the meat stayed at poultry every day.
A day of lifting
A1 Chinup, supinated, shoulder width grip, 5 sets of 2 repetitions, 4010 tempo, 120s rest
A2 30° Incline BB Benchpress, shoulder width grip, 5 sets of 3 repetitions, 4010 tempo, 120s rest
B1 Reverse EZ Bar Curls, standing, shoulder width grip, 5 sets of 15 repetitions, 2010 tempo, 10s rest
B2 Flat Bench DB Triceps extension, pronating grip, 5 sets of 15 repetitions, 2011 tempo, 10s rest
B3 65° Incline DB Curls, supinated, 5 sets of 15 repetitions, 2010 tempo, 10s rest
B4 Dips, Fat Gripz, 5 sets of 15 repetitions, 3010 tempo, 180s rest
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: Sven Knebel during a set of curls at the YPSI.