Friday, January 27, 2023

Guido’s transformation: “I gained 14 kilos eating pizza, but one day I said ‘even'”


    Guido Holzstein He believes that great physical changes are born from the heart. This 43-year-old personal trainer from Argentina wasn’t always in such great shape… he tells us.


    Like many people, I got into this situation for emotional reasons. Eating foods high in fat and carbohydrates, such as ice cream, cake, pizza, beer, wine and processed foods, may begin in search of immediate gratification. In turn I cut down on training and after a year I already had 14kg more and had lost muscle mass, strength, endurance and aerobic fitness, my cholesterol was over 210, my testosterone had dropped… At the age of 38 my weight was around 90kg with 1.75m and 25% body fatI had no energy and could barely climb stairs (currently my body fat index is 9%).

    One day I said “I’ve come this far” and started again with a training plan and a diet program. I have been a coach for over 20 years and I believe that the best and only way to influence people is to lead by example.

    For a year my diet was pizza, pasta, ice cream, beer, all kinds of sweets, beer, wine and snacks. The diet I followed for my transformation was about 150 grams of protein, 100 grams of carbohydrates and 40 grams of fat (about 1360 kcal total) a day. Currently I am on around 2000 kcal and I follow a vegetarian diet, which includes eggs, low-fat cheeses, veggie burgers, non-GMO soy and whey protein powder. As a source of protein and I consume oats, rice, sweet potatoes, fruits and green leaves as carbohydrates and some nuts and egg yolks as sources of fat, in addition to drinking 3 liters of water per day. I do not consume flour, sugar or soft drinks. Being a vegetarian, no meat, chicken or fish.

    I started training at the age of 13 Because I was too thin and my schoolmates made fun of me, at the age of 18 I became the sub-champion of Argentina in junior bodybuilding. This was the longest period at age 38 that I stopped training for about a year and a half and went completely off healthy eating. My current training consists of a 5-day routine where I train each muscle group 1 time a week – day 1 back and pectorals, day 2 quadriceps, hamstrings and adductors, day 3 biceps and triceps, day 4 abs and calves and day 5 shoulders and trapezius. I do about 12 sets per muscle group with 8 to 13 reps (abs and calves work with sets of 20 reps). and heart rate 135 bpm9). Nowadays I do 60 minutes cardio session only once a week.

    Currently my goal is to stay as I was during this summer (probably below 10% body fat) and in March start the volume phase with a little more food to add more weight in training.

    There was always a story behind all my changes, from the age of 13 when I couldn’t stand the bullying at school, to the age of 17 when I decided to compete in bodybuilding and aspired to be the best and 38 years Even at the age of 10, when stumbling hit the bottom of life and I felt it was time to make that significant change in order to feel better and be able to inspire other people by leading by example . as i always say, The deepest changes are born in the heart.

Nation World News Desk
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