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Hi, I’m Julian and I wanted to share my Captain America Freeletics Gym body transformation with you.

All my life I’ve been the skinny guy. I’ve tried to gain muscle so many times you wouldn’t believe it. I tried eating healthy and going to the gym. At some point I just stopped and accepted that my body was just not made for it.

Now I know that no one is “made” for anything. Finally I was able to achieve my goals and become stronger than ever. If I can do it, you can do it, too! Try it out!

If you liked the video, please like and share it to inspire others. Subscribe for more videos and follow us on Instagram: 🙂

I used Freeletics Gym as my training system to create an individualized training plan for me week by week, adapted to my experience, goals and your progress. The app helped me a lot as I didn’t have a lot of experience learned the barbell movements with it through guided videos, my weights were increased automatically by its coach function and I was guided through every single workout. I couldn’t have achieved what I did without it.

I haven’t actually done real 1RM tests in the beginning. These are just estimations based on the weights I trained with. I found a 1RM calculator online that said that it’s pretty accurate up to 10 reps so I used its estimations. If I had known the technique better and if I had been able to push myself harder, I probably could have handled more weight but I was afraid to do the movements wrong and I found it kind of scary to use weights I am not sure I can handle – especially when it comes to bench press and squats.

I followed a very strict diet and without that, it would just not have been possible to change as drastically as I did. In general: I’m a pescetarian, that means, I don’t eat meat except for fish. I started with the Freeletics Nutrition Guide and applied the knowledge in a way that worked best for me. I will try to break it down to a few simple steps:
1) The key is finding what works best for you and then sticking to it: The first couple of weeks I only focussed on gaining weight as that has been my biggest struggle so far. High protein and high carb diet. Lot’s of fish and seafood. My calorie intake was up to about 4000kcal/day. After a while I realized that was too much as I was gaining fat as well and went down to a high protein moderate carb diet with a little more than 3000kcal which worked way better for me. My body developed the way I wanted it to and my performance went through the roof..
2) No alcohol, no added sugar, no processed food at all. Real foods – that’s what is the basis for everyone. Don’t eat stuff you can’t pronounce. Just don’t do it.
3) It helps to track your calories and weigh your food. You need to know what you are eating as well as how much of it. It’s the same as for training: Doing the right exercises is the first step, programming it is the second. That’s why the Freeletics Gym Coach worked for me.
4) Schedule your meals according to your day. Your body needs to be fueled with the right nutrients throughout the day and has special needs at certain times, i.e. I always ate a banana and drank a protein shake directly (15mins max) after training as the body needs carbs and proteins to regenerate and refuel. I also precooked my food for the whole day every morning.
5) Supplements: I took 5g of creatine and a protein shake right after each training.

Again: If you don’t take nutrition serious, it just won’t work. 😉

:::::::::: About the Freeletics Gym Training Method ::::::::::

Individualized. Motivating. Highly efficient. Here’s what your 100% personalized digital Gym Coach offers you:

► A digital personal trainer in your pocket. Get weekly training instructions. Know which workouts to do in the most effective order.

► Suitable for beginners and advanced athletes – workout difficulty based on your experience and current fitness level.

► Your goals, our guidance. A training plan completely adapted to you. Lose weight. Bulk up. Get in the shape of your life.

Start now your journey TODAY ►

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Nguồn: https://77days.net/

Xem thêm bài viết khác: https://77days.net/suc-khoe/

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Địa chỉ, giờ làm việc bệnh viện nhi Trung Ương ở Hà Nội
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Hướng dẫn đi khám chữa bệnh ở Bệnh viện Đại Học Y Dược TP. HCM – ĐHYD | 4m Lợi
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Chỉ cần hạt đu đủ gai cột sống nặng cỡ nào cũng khỏi hẳn sau 10 ngày nếu làm theo cách này
  • https://youtu.be/YgV00m9mUCE

  • Does Custokebon Secrets really help to lost tons of weight? We've read many good stuff about this popular fat burn diet plan.

  • Alguém fala português?

  • AnnaAnna

    Author Reply

    1:25 Who is here in the coronavirus period?

  • 5:24 Say Hello To my little friend

  • Richarlyson é você?

  • SarsySarsy

    Author Reply

    went from, "ill have her home by 10" to, "she calls me daddy too".

  • SarsySarsy

    Author Reply

    ik he was already low body fat so the muscles just needed to grow to see them (abs) but its weird that with mainly weights he was able to seem like he has less body fat.

  • 1. Step, be african.

  • I see many people keep on speaking about Custokebon Secrets (do a search on google). But Im uncertain if it is good. Have you ever tried using this popular fat loss system?

  • It would be a waste for you not to get rid of body fat while other typical people are capable to shed extra pounds easily using Custokebon Secrets (just search it on google).

  • Is Custokebon Secrets useful to lost tons of weight? We've learn many good stuff about this popular lose weight methods.

  • Honestly the most difficult thing is just finding a lot of things to eat throughout the day lol.

  • https://youtu.be/9DXn3AWJmew

  • Awesome..

  • Algum português curiando tbem?

  • Yeah bro it's 4 years ago ! You motivated me. Thanks mate 💪🏻

  • hihi

    Author Reply

    Good touch on the beard.

  • Hey,

    We own VT (https://www.facebook.com/VT) with over 27 million viewers and we’d love to feature your video on the most suitable channels and websites that Jungle Creations own. We'd link all the credit back to you (with a short watermark if video is used on Snapchat).

    Let us know if this is OK by emailing us at permissions@junglecreations.com


  • Quanto tempo durou o treino desse cara??

  • Já ganhou like só pela foto de capa..

  • 18 weeks is like 4 months lol no way you did this

  • summary: beard makes you better

  • Bien. Y dime, que se siente ser un dios