Fitness Success Story For Fredrik From Stockholm

Fitness Success Story For Fredrik From Stockholm

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Height 178 cm
Age 22
Primary Goal Muscle Gain
Before After
Date 02/24/2014 08/19/2015
Weight 70.5 kgs 63 kgs
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Accomplishment: My goal was to build an aesthetic physique with a good balance of muscle mass and leanness, and doing that in an enjoyable lifestyle friendly way.
Full Story: Hey! My name is Fredrik Olsson and I am a 22 year old guy from Sweden. This is my story.I started working out back in 2007 when I was 14 years old. I had some minor problems with my back (mild scoliosis), so I worked with a physical therapist for a while. He introduced me to strength training and I really enjoyed it! When my back was well again, I still continued to work out at that gym following the upper body routine that he had given me, and I made some newbie gains. Then I continued with that for a year or so. In 2009 (I think) I got my first “real” gym membership. I had been watching Scooby’s videos for a while and he was the one who introduced me to bodybuilding on the next level. I started following a couple of his routines and stuck with those for a few years. At this point I still didn’t really have my nutrition in check at all, so I would probably have made a lot more gains if I had done so. But I continued to work out week after week, month after month, and I really truly enjoyed it! I almost exclusively worked every body part once a week, doing splits in the style of chest/triceps, back/biceps, legs and shoulders. So usually 3-4 times a week.A big change took place back in the beginning of 2014. I had the vision that I was gonna get ripped by the summer. I had been dirty bulking pretty hard up until that point (as you can see in the before picture), so I knew that I had a lot of work to do, but I definitely had more pounds to lose than I initially thought. I started getting very serious about my nutrition and began logging everything I ate into Myfitnesspal. High protein and moderate carbs & fats. I did some morning walks and stayed in a calorie deficit until June 30th 2014 when I reached my goal of 8.5% bodyfat! It was definitely not a straight line though, I binged more than a couple of times, and to be honest I probably went too hard with the calorie deficit. The workouts stayed the same and I worked out hard to maintain as much muscle mass as possible. That was my first ever cut, and I was beyond excited about the result!The big plan after that long cut was that I was gonna put on more muscle mass without adding any fat. It didn’t turn out like that unfortunately. I started being more lose with my nutrition again, and by January 2015 I was at around 16% body fat. I had put on some more muscle mass though, so that was good!Then I started my 2nd cut. I had more experience now, and I had a better approach to nutrition. I learned a lot about “if it fits your macros”, so that made it a lot easier. By this point I also changed my workout routine to a push/pull/legs/off routine. So now I was hitting each body part once every 4 days, and that is what I’ve been doing up until this point. The goal for this cut was to get more ripped then I had every been, and I’m so happy that I made it happen! This cut was definitely not a straight line either.. I had A LOT of weekend binges setting me back multiple times, but I still stayed on the grind keeping my focus on the end goal!One thing that I’ve learned is that it’s the big picture that actually matters. Think long term instead of short term. It’s what you do consistently that counts. If you eat well, train well, and sleep well 98% of the time, the other 2% won’t really matter. Sure, if you binge on a weekend it might set you back, but as long as your everyday habits are on point, you’ll get back to where you were in no time. I truly think the key to getting fit (and most importantly, staying fit) is developing habits that are sustainable for the rest of your life.

I am very proud of the results I’ve achieved and the progress I’ve made. I am a firm believer that you can achieve any goal that you have as long as you’re willing to work hard and be consistent. Those are the two most important things; hard work and consistency! When I started I had a vision. A vision of how I wanted my physique to look. I never wanted to be a big bodybuilder. My goal was (and still is) to have an aesthetic physique with the perfect balance of muscle mass and leanness. I don’t want to be too big, or too small, I want balance, and though I still have some work to do in order to reach my final dream physique, I am incredible proud and happy with the body I’ve created. “Balance” truly is the keyword that I’m trying to live by. I don’t wanna live in the gym, and I don’t wanna miss out on all the fun stuff in life. I wanna be fit and strong, and I wanna be the best version of myself in every area of my life. Fitness and working out has taught me so much about reaching goals! It has given me the confidence that I can achieve anything I set my mind to, all it takes is a plan, hard work and consistency.

I have never felt better! I have tons of energy, I feel more confident, I am excited about life! I am so happy that I decided to get into this lifestyle! I’m in this for the long run, and I wanna maintain a healthy lifestyle for the rest of my life. I love helping people, and I wanna carry the torch that Scooby has lit for high quality fitness education. I recently decided to start my own fitness blog, and my goal is to share my workout tips and strategies, and hopefully be able to help someone out there to improve their quality of life, the same way that Scooby did for me. Thank you Scooby, you changed my life!

I really hope that my story can inspire, motivate and help someone who’s looking to make a change in their life. You only have one life, so why not become the best version of yourself? If I can do it, you can to it too!


Additional After Photos (optional)

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