YPSI – Wolfgang Unsoeld

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The Before’n’After Files – Frederick Lüthcke

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 German U18 Rugby National team Player Frederick Lütchke’s 30-week preparation for the U18 Rugby European Championships

Nutrition and Supplementation

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

7:30 Meal 1 – Breakfast
10 Whole Eggs, fried in Irish Butter
2 Tabs Multi
2 Tabs Licorice
8 Tabs Chlorella Vulgaris

10:00 Meal 2 – Snack
1 Bag of Macadamia Nuts (150g)

12:30 Meal 3 – Lunch
500g Beef, grilled
Mixed Salad with Olive Oil
2 Tabs Multi
8 Tabs Chlorella Vulgaris

15:00 Meal 4 – Snack
500g Quark 20%
A bowl of Raspberries

16:00 Training

17:00 Meal 5 – Postworkout Shake
80g Whey protein
300g Maltodextrin
800mg Potassium Citrate
Water

19:00 Meal 6 – Diner
500g Chicken, grilled
Mixed Salad with Olive Oil
2 Tabs Multi
8 Tabs Chlorella Vulgaris

22:00 Bedtime
500mg Taurine
1500mg Magnesium, different chelates
4g Inositol

Foods are rotated daily, ie. he would have smoked salmon instead of eggs for breakfast, salmon instead of beef for lunch and turkey instead of chicken for diner. The salads also changed everyday, using lettuce, arugula, tomato, pepper, spring onion, avocado, olives, feta cheese and every salad food he could think of.

Frederick added 2-3 portions of carbs at diner per week, depending on his need and training volume. One portion is a bowl of basmati rice or 3-4 large potatoes or a tub of ice cream.

Training

This is Phase 5 of Fredericks 30-week Preparation for the U18 Rugby European Championships

Day 1 – Lower Body
A BB Squat Jump – 4 x 6-8  10×0 120s
B BB BackSquat – 6 x 6,6,4,4,2,2 50×0 240s

Day 2 – Upper Body
A1 Chinup, mid, supinated – 6 x 3,2,1,3,2,1 – 50×0 – 100s
A2 45° Incline Close Grip BB Benchpress, 6 x 5,3,1,5,3,1 – 50×0 – 100s
B1 Kneeling High Pulley One Arm Row, rotating grip- 4  x6-8 – 4011 -90s
B2 Standing Behind the neck Press- 4 x 6-8 – 4011 -90s

He did Weightraining 4 days per week and Rugby training 3 days per week.

His weightraining program changed every 6 workouts.

He finished the last phase before the U18 Rugby European Championships with a world class standing Broad Jump of 3,26m (measured toe to toe) and a 30m sprint in 3,89s.

YPSI Client and former  U18 Rugby National team member Frederick Lüthcke does a Klokov Squat with 201kg

YPSI Client and former  U18 Rugby National team member Frederick Lüthcke does a Front Squat with 209kg

Picture: Frederick’s 30 week Transformation was one of the most monumental Before’n’Afters in the History of the YPSI.

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