Male Transformation Of The Week - Holger Plaetschke.

Over the last year Holger has made great efforts to change his lifestyle including cutting out foods he really loved! He was tired of being fat and shares his story right here! Learn how he beat the odds and lost 40 pounds!

Before Before:
245 lbs
After After:
205 lbs

Vital Stats

Name: Holger Plaetschke

Weight: 245 lbs
Body Fat: ?
Chest: 53"
Waist: 41"
Arm: 19"
Age: 37
Height: 5'11"

Weight: 205 lbs
Body Fat: 9%
Chest: 51"
Waist: 32"
Arm: 18"
Age: 38
Height: 5'11"

The Reason I Got Started

This is the part of the story that goes back many years, right back to when I was in high school. I was hit with the bodybuilding bug back some 23 years ago. Reading the Muscle Magazines of the day, seeing the giants of that time Like Lee Haney, Richard Gaspari and others competing, I was awestruck at what the human body could look like.

My self esteem was not too high at that time and I was a skinny little kid who had dreams of becoming as big as I could be. This is part of the story that you may have heard many times before, I did not have a good self image of myself ... could I become what I have seen in the magazines?

Not having a usually North American name caused some teasing in school as well. My goal then became to look like I could lift a house. I started working out in the tiny Universal gym they had at the school, not knowing anything about eating right or even the proper way to train. The gym and training has been a constant in my life ever since.

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Holger Plaetschke.

Every time I saw myself I always saw the skinny kid from grade 9 so I was never happy with my appearance; I needed to get bigger. Over the years I started to lift heavier and heavier and started to put on the size, strength and the weight. I was doing what I always wanted; I was getting as big and strong as I could.

The thing was, as I was doing this I was not following any kind of dietary plan I would eat anything. My thought was ... I am training and lifting weight and I need to eat to stay strong and stay big ... right? Well last year, July 22 to be exact, I went camping with a number of friends and this picture was taken of me on the beach.

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Holger Plaetschke.

What an eye-opener it was. I did not have this great muscular physique. Sure I was big and could bench more than 400 pounds, but I looked fat. One of my friends told me afterward that he thought, "Who is that fat guy on the beach that looks like Holger," and it turned out it was me.

I decided I needed to make a change in my life. I was no longer pre-occupied with being strong and massive but instead to be healthy and look good. I changed my eating and my training. I was 255 pounds on the beach in the before picture.

How I Did It

It was time to make a change. This part is not easy to do at all. I needed to give up the foods I just took for granted. First I needed to start to eat properly. I had all the resources I just needed to use them and stick to it.

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Holger Plaetschke.

I decided to follow the 90-Day Body For Life Challenge at first but I never completed the program. I wanted to do it on my own. Now I was watching my proteins and carbs intakes and making sure I was not eating so much of the foods I really loved, like pizza and burgers.

My workouts changed as well. I added 30 minutes of cardio to my training to help lose fat I did not like from the beach picture. I became more focused on training for physique and not so concerned about trying to lift super heavy weights.

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Holger Plaetschke.


The main supplements I have been taking are protein (Isoflex by Allmax), and for fat loss I was using 3D burn from Gaspari Supplements.

I am now more and more concentrating on eating the right foods at the right time. I am not counting calories but I have been following a carb cycling program.

My Training

My current training is split with a 3 days on and 1 day off, and then 3 days on and 2 off. This is what it looks like at my current weights:

-> Day 1: Chest & Biceps:


    • Flat Bench
      2 warm-up 1x100lbs 15 reps
      1x 150 lbs 12reps
      4 sets 1x190 lbs 10 reps
      1x240 lbs 8 reps
      1x 290 lbs 7 reps
      1x320 lbs 4-5 reps
    • Fly Machine 3 sets
      1x190 lbs 8 reps
      1x205lbs 8 reps
      1x220 lbs 6-8 reps
    • Incline Bench 3 sets
      1x190 lbs 8 reps
      1x220 lbs 8reps
      1x250 lbs 5-6 reps
    • Cable Crossovers 3 sets
      1x60 lbs 7 reps
      1x70 lbs 7 reps
      1x80 lbs 7 reps


    • Standing Barbell Curls 1 warm up and 3 sets
      1x45 lbs 15 reps
      1x85 lbs 10 reps
      1x95 lbs 8 reps
      1x105 lbs 8 reps
    • Zot Curls (dumbbells holding loosely no forearm work)
      1x25lbs 8 reps
      1x30 lbs 8 reps
      1x30 lbs 8reps
    • Bent Over Concentration Curls (dumbbells switching from one arm to the next with no rest)
      1x30 lbs 7 reps
      1x35 lbs 7reps
      1x35 lbs 7reps

    print Click Here For A Printable Log Of Day 1.

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Holger Plaetschke.

-> Day 2: Back & Triceps:

-> Day 3: Shoulders:

-> Day 4: Legs:

I train my abs every second day. I was doing 20-30 minutes of cardio every day when I was in the gym. I am currently not doing that much cardio. The days I am not doing abs I do 15-20 minutes on the bike.

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Holger Plaetschke.

My Diet

On my current diet I am doing a carb cycling diet with a 3-day cycle, 6 meals per day.

Breakfast is 6-8 eggs; 1-to-2 whole eggs the rest egg whites and on carb days I have dry oatmeal mixed with pineapple.

Day 1 would be a no carb day with lean red meats and green veggies.

Day 2 would consist of either chicken of white fish with either brown rice, Pita breads, potatoes, or whole wheat pasta.

Day 3 is the same as day 2 with double the carbs.

On Sundays I usually have a cheat meal where I can enjoy some of the foods I have chosen not to eat.

I do find it hard even now not to eat just what I want. What makes it harder sometimes is the peer pressure from some of my friends that are not so much into fitness and eating clean. Some do not seem to understand how hard this is and try to get me to have food I want to eat but have chosen not to. Or have beer at the barbecue when I decided not to drink for a certain amount of time.

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Holger Plaetschke.

To be totally honest, there have been times when I did give in; have that desert (at a Wedding) and the drinks I said I would not, but this is all a learning experience and I am still coming out on top. If and when I falter, I get back up and start a new day. I do not let it get me down; I will just do better next time. This philosophy has worked well and with each day I get better and better at staying on the clean food track.


[ Click here to learn more. ]
Regaining Your Focus After A Day Of Indulgence.
What happens after you have a cheat meal or cheat day where you choose to indulge in whatever food you desire?
Shannon Clark

-> Foods I Try to Avoid:

  • Sugars including colored veggies ( no carrots or re/yellow peppers)
  • Regular breads
  • Dairy products (I do have skim milk in my protein shakes)
  • Creamy salad dressing
  • Ketchup
  • Mayonnaise
  • Alcohol on most occasions


I plan on entering my first bodybuilding contest in June of 2008. I know I have still a lot of work ahead of me and there will be ups and downs as I go along this new road I have chosen, but I also know no matter what I have already won. If I can do it so can you.

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Holger Plaetschke.

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