Before’n’After #107 Files – Sven Knebel

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Sven Knebel YPSI IFBB Bodybuilding

Before’n’After #107 Files – Sven Knebel

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

A sample day during Sven’s journey to this transformation looked like:

A full day of eating

7:00 Wake up
¼ Tsp. Himalayan Salt
Shot of Lime juice
Water

7:30 Meal 1 – Breakfast
350g turkey and 200g mixed vegetables
2 Caps MultiKomplex
1 Tsp. Greens in water
1/2 Dropper Vitamin D/K Komplex

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 MultiKomplex

14:30 Meal 4 – 2nd Lunch
350g turkey and 200g mixed vegetables

17:00 Meal 5 – PreTraining Meal
350g turkey and 200g mixed vegetables
2 Caps MultiKomplex

18:00 – Training

Meal 6 – PeriWorkoutNutrition

Intraworkout Shake
30g AminoElektrolytKomplex

Postworkout Shake
50g Whey Protein
1 pack Potassium Citrate
50g Ricecakes

20:00 Meal 7 – Dinner
350g turkey and 200g mixed vegetables
1 Tsp. Greens in water

22:00 Bedtime
6 Caps Magnesium Kapseln
2 Scoops Inositol plus Magnesium
8 Caps ChlorellaKomplex
6g Taurine 
2 Caps MethylKomplex

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 Tricepsextension, 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.

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