16-months Łukasz’s transformation

Łukasz is a stubborn person. He works as a programmer, so myofascial problems are a matter of course. However, I will surprise you that in the case of Łukasz we did not use any scrupulous diet, we only kept the protein supply at the level of 1.7-1.8 / kgmsc and consumed products with a low glycemic index. See what we have achieved in just over a year of regular training.

Target:

• Improving central stabilization
• Building muscle mass
• Pear muscle syndrome – restoring even pelvic alignment and strengthening gluteus mm
• Work on limited upper limb int. rotation

HOW did the training look like?

• 2 months
  • Medical training focused on solving structural problems
  • Learning the technique of movement in basic exercises
  • Breathing exercises and improvement of abdominal pressure muscles
  • Improving central stabilization
• 14 months
  Strength training 3x a week, mainly FBW type. Using methods of increasing the intensity to improve muscle density and definition, combined series, double combined series, series with reduced load, breaks in the series.

HOW did the nutrition look like?

General recommendations

• Eat 3-5 meals a day every 3-4 hours
• Drink a minimum of 2-3l pure still water
• Carbohydrate source (only complex carbohydrates): any type of rice, pasta, cereal
• Protein source: poultry, fish, beef, eggs, cottage cheese, natural yogurt
• Fat source: olive oil, nuts, linseed oil, cod liver oil, butter
• Eat at least 0.5 kg of fresh vegetables
• Avoid especially sweet fruits (oranges, apples etc.)
• Avoid alcohol. 1 gram of pure alcohol gives your body 7kcal!
• Avoid simple carbohydrates (chocolate, sweets, fries, junk food, etc.)

The overriding principle for composing meals is to know what I eat, every meal should contain carbohydrate and fat in every meal! Regular consumption of meals will minimize the desire to eat or allow us to maintain a constant blood sugar level which is key to reducing body weight!

Recomposition Łukasz is an example that even without a strict diet you can achieve your dream figure. We are currently working on increasing muscle mass, watch what will happen. Eat at least 0.5 kg of fresh vegetables. Avoid especially sweet fruit (oranges, apples, etc.). Avoid alcohol. 1 gram of pure alcohol gives your body 7kcal! Avoid simple carbohydrates (chocolate, sweets, fries, junk food, etc.)
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