2-years Daniel’s transformation

During our first training consultation, I learned that Daniel was suffering from insulin resistance. We started from around 20% BF so we had a lot of work. Although Daniel knew quite a lot about training and healthy eating, but something was wrong, the results were not satisfactory.

Target:

fat reduction
improvement of central stabilization
building muscle mass

HOW did the training look like?

3 months
FBW training 3x a week based mainly on multi-joint exercises, additional 2x aerobic sessions a week, 30 minutes each
21 months
Different variations of split workout 3- 5x a week 15-20 minutes low and variable intensity i.e. cardio, HIIT, IBUR, Tabata, Fartlek

HOW did the nutrition look like?

4-5 regular meals
Breakfast B 200% W 0 T 40%
Dinner B 0% W 150% T 40%
Meals II-IV B 100% 100% T 20%
Number of kcal at the beginning: 2400
Number of kcal in the final phase: 4800
Supplement: creatine stacks, creatine monohydrate, protein isolate after training, caffeine 200-300mg before training, EAA

Why DID Daniel achieVE success?

Regular trainings
Individual training and nutrition plan
No excuses

As you can see, even with considerable body fat it’s possible to build a great body if you work hard and regular!