Fitness FAQ

How to start (bodyweight-) training at all?
How much should I train a week?
What should I do, to gain mass?
What should I do, to lose mass?
The Ideal bodyweight for performance + appearance?
Crossfit Home Gym equipment?
OLD ME

Watch how to get started with calisthenics from Dan Jeong.

5–7 days a week, not less.

Mix almond milk with mass gainer, creatine, nut cream and oil.

Intermittent fasting with lots of cardio.

Your height in cm minus 100 should equal your weight.

Static parallettes, a pull-up rack, stall bar and rings (Rogue is pretty popular).

NEW ME

Calisthenics Progressions

Here is a list of every Pose that can be trained and mastered together or individually.

  1. Frog (Planche only)
  2. Tuck
  3. Advanced Tuck
  4. Wide Tucked Straddle
  5. Full Straddle
  6. Half Pose (only Backlever)
  7. Full Pose

My Biomarkers

Blutbild Parameter - Labor: Speichel Parameter - Sillha Heimtest: Entzündungs Parameter - Labor:
Leukozyten
Erythrozyten
Hämoglobin
Hämatokrit
MCV
MCH
MCHC
Thrombozyten
Mittleres Plättchenvolumen
Quick
INR
Natrium
Kalium
Calcium
Kreatinin
Harnsäure
Bilirubin gesamt
GOT (ASAT)
GPT (ALAT)
GGT
Alkalische Phosphatase
LDH
CK (Ro)
Lipase
CRP
Albumin
TSH basal
Glukose
GFR
HbA1c
LDL-Cholesterin
Normalbereich:
4.3 - 10.0
4.50 - 5.90
14.0 - 17.5
36.0 - 48.2
77.0 - 96.0
26.0 - 33.0
33.0 - 36.0
150 - 400
7.0 - 12.0
70 - 130
0.70 - 1.30
135 - 145
3.5 - 5.1
2.15 - 2.55
0.7 - 1.2
3.4 - 7.0
<1.3
<50
<50
<60
40 - 130
<250
<190
13 - 60
<5
35 - 52
0.27 - 4.2
60 - 100
0
4-5.7 (%)
<160
Messungen:
10.80 ↑
5.31
15.4
45.8
86.2
29.0
33.6
302
7.4
89
1.07
142
4.4
2.43
0.73
5.4
1.3
35
39
26
92
189
313 ↑
27
<1
51.5
2.13
74
127
0.84
80

Diet Notes

++ Muscle Gain:

1.6 - 2.2 g of protein per kilogram of body weight. Currently 70 kg, so 112–154 g per day.


+ Weight Gain (Bulking Phase):

4–7 g of carbohydrates per kilogram of body weight. Currently 70 kg, so 280–490 g per day.


- Weight Loss (Cutting Phase):

Consume fewer calories than needed (-500 kcal / low carb and fasting).


-- Autophagy:

During fasting, the energy supply from fat tissue increases, is recycled, and cleaned.
1 kg of fat tissue = 7000 kcal / average daily consumption = 2500 kcal.