Henrik Used Plenny Shake To Lose Body Fat To A Very Low Percentage

Henrik used Plenny Shake to lose body fat at a very low percentage. We interviewed him to find out his method.

Jimmy Joy: Why did you start gaining weight? What was your goal and what is it now?

Henrik : I have always been slim and wanted to gain weight, and my girlfriend and I decided to try and get fit so we joined the gym together. I had previously tried to gain weight without working out but didn’t see any results as I wasn’t very hungry. Working out motivated me to eat more and helped increase my hunger. My original goal was to reach 80kg, but as you can see from my progress pictures, I reached 85kg before I started cutting. My friends and I were inspired by Zac Efron’s incredibly lean body in Baywatch so we made a bet on who could get the lowest body fat percentage in 3 months. So my weight cutting phase started and I reached 81kg at 11% body fat which resulted in me winning the bet. Since the last picture in my June post, I have started bulking again and am currently around 85kg. My current goal is to bulk up to 90kg, then cut to 86-87kg at 10% body fat.

Why do you use Jimmy Joy Plenny Shake?

In 2014, I heard about 🤬 and was amazed by the concept of complete meal powder. The only supplier of a similar product in Europe was 🤬 (now rebranded as Jimmy Joy) when Joey was selling the powder from his department, and you receive the powder in clear plastic bags, which made the powder look like drugs lol. I have been happy with Jimmy Joy. The Plenny Shake Active is also great for working out due to the high protein content.

When did you decide to get in shape?

I decided to get fit in January 2017 together with my girlfriend. She really stopped working out, while I continued.

Do you have any advice for others who want to do something similar?

My diet consists of a lot of Plenny Shake powder and milk. The density of the milk and Plenny shakes are really great for gaining weight and building muscle. As you can see from my diet, the only “real” meal I eat is dinner, around 600-1000 kcal. I often feel sick if I have to eat more than that in one setting, so I always top it off with a litre of milk to make sure I get enough calories. My dinner is often not a super healthy meal, but since the rest of my calories come from Plenny Shakes, I balance it out. Also, I would recommend always drinking a small shake before bed, even if you’re not hungry. I’ve gotten the most benefit from drinking those extra calories before bed to get into a caloric surplus.

What is your exercise routine?

My workout routine focuses on minimizing the time I spend in the gym while working out the majority of my body. I did the routine myself, but I have no fitness education, so I could be completely wrong.

I do 1 warm-up set with 0.5 of my max weight with 11 reps on the given exercise followed by 2 sets of max weight with 8-11 reps. This applies to every exercise I do. I refer to this as doing 2.5 sets. Superset as much as possible between 2 different muscle groups (to minimize the time you spend in the gym). As mentioned above, I have the following 2 different full body workouts that I alternate between:

Workout A

• Weighted dips: 2.5 sets with 8-11 reps
• Weighted abs ball: 2.5 sets with 8-11 reps (see https://youtu.be/5ZVvtfqoaY4?t=131 )
• Diverging Lat Pulldown: 2.5 sets with 8-11 reps
• Biceps curl machine: 2.5 sets with 8-11 reps
• Leg press machine: 2.5 sets with 8-11 reps
• Incline dumbbell (45 degrees): 2.5 sets with 8-11 reps
• Calf machine: 2.5 sets with 8-11 reps
• Pec fly: 2.5 sets with 8-11 reps
• Conversion Shoulder Press: 2.5 sets with 8-11 reps

Workout B

• Lower chest cable: 2.5 sets with 8-11 reps
• Wide grip pull-ups: 2.5 sets with 8-11 reps
• Normal bench press: 2.5 sets with 8-11 reps
• Biceps curl: 2.5 sets with 8-11 reps
• Pec fly: 2.5 sets with 8-11 reps
• Squat: 2.5 sets with 8-11 reps
• Incline dumbbell (30 degrees): 2.5 sets with 8-11 reps
• Bent-Over Rear Deltoid Raise: 2.5 sets with 8-11 reps
• Triceps machine: 2.5 sets with 8-11 reps

The duration of these workouts is around 1-1.25 hours, depending on whether you overcome some of the exercises.

And the diet you had for weight loss?

Also, the diet I mentioned in my last post was for bulking. My cutting diet for the 3 months was mainly:

Reduction diet

Jimmy Joy Shake with 2.5 scoops, cocoa powder, 0.25 litres of milk and 0.25 litres of milk: 700 kcal
Jimmy Joy Shake with 2.5 scoops, cocoa powder, 0.25 litres of milk and 0.25 litres of milk: 700 kcal
Dinner at 600-1000 mostly meat and potatoes along with 1 liter of low-fat milk: 900-1300 kcal
Total ideal kcal: 2300-2700

How did you arrive at your diet, schedule and regiment?

My diet is mostly based on getting more calories than my body burns. I don't care much about macros as Plenny Shakes has already optimized that, so I just make sure I count my calories daily and make sure I get enough calories. I used a calorie calculator

to calculate how many calories I need to gain or lose X amount of kilos per week.

The main goal of my workout program was to minimize the time I spent in the gym, as I am not a gym rat. So I did some research and found that full-body workouts allow you to work out most of your body, without having to spend as much time in the gym on a weekly basis. If I felt like I needed to make progress on a specific muscle group, I would google exercises and pick the best ones based on scientific research and add them to one of my workout routines. I would recommend YouTuber Jeremy Ethier for the best science-based workout exercises.

 

And finally/lastly, any advice for other clients and any obstacles they may encounter?

To start, I would recommend not to exercise too much, but to focus on your diet and getting enough calories. If you are exercising while in a calorie deficit, training is practically useless as you will lose weight. 90% of gaining muscle is in the diet, so focus!

Anything else you'd like to add?

Drinking as much milk as I did could increase acne or pimples. If that happens to you, you can replace much of the milk with more powder and you might even see better results, as milk is often fattening and increases muscle mass, while Plenny Shake powder seems more optimal for pure muscle gain.

It's not a joke, it's joy!