Florian Bornschier is a 24 year old personal trainer and fitness model from Germany. He is the first German fitness model on Skinny Muscles but more importantly, he is Men’s Health Cover Model Contest Finalist 2013. In this exclusive interview, Florian talks about his involvement with fitness and shares his tips about working out and dieting.
Would you introduce yourself, please?
My name is Florian Bornschier. I am a fitness model and personal trainer, based in Germany and I love transforming myself. It’s my life. I want to motivate others and help them feel better in their body and be more self confident. I do modelling for underwear labels, swimwear, fashion and sport.
When did you start your body transformation?
I have always been very active and motivated to do sports from a very early age.
When I was a child I used to play football. Then, when I was 19 years old, I started weights training. I started with workouts from the German Men’s Health magazine. I did the usual workouts outlined in the magazine. Once I even took a big sand bag and lifted it up and down in different ways. That was a good full body workout.
I also spent a year in London, working with disabled children which caused me to change my training program. When I came back to Germany, I joined a gym to continue with my training.
What keeps you motivated?
I keep motivated by avoiding boredom. I often change my workout routine which confuses my muscles and keeps me focussed on my goals.
I also like to exercise out of the gym. When I am back home in the Alps I do lot of mountain biking, hiking, climbing and snowboarding.
How many days per week you workout and your normal weekly workout schedule?
I workout 5 days a week; Sunday is my rest day. Although I try to go to the gym every day, that’s not always possible. I try to avoid leaving long breaks between sessions. At the moment I am on a 5er split and when I’m done, I start again.
I do 90 minutes a day and my typical workout week schedule is similar to this:
Chest, Triceps → 3-4 exercises each (8-12 rep range)
Legs, Abs → 3-4 exercises each (8-12 rep range)
Shoulders → 5 exercises (5-10 rep range)
Abs, Cardio → 5 exercises (5-10 rep range) 30-45 min Spinning
Back, Biceps → 3-4 exercises each (8-12 rep range)
Outdoor sports (Mountain biking, Hiking, Swimming, and Snowboarding)
What is your favourite muscle group and your favourite exercise for it?
My favourite muscle group is my upper body – chest and back. My favourite exercise for it: compound exercises like bench press and pull-ups.
What’s your diet like?
I am a vegetarian. That’s my choice and it doesn’t mean that you need to be a vegetarian to be in good shape.
Vegetarian or not, you should always make sure that you take enough protein. Every meal should have more protein than carbohydrates. If necessary, take protein shakes after a healthy meal to supplement your protein intake.
Eat good carbohydrates such as brown rice, oatmeal and brown noodles. Try to avoid bad fats. It is the good fats that help to build muscles. Eat things like almonds, avocado, fish oil etc.
When I am preparing for a photo shoot or competition, I am on a 8 week diet to help me get in perfect shape. I try to eat less than 30g of carbohydrates but more protein and fat. This diet is also known as the Ketogenic Diet.
It sends your body into ketosis – a state of elevated levels of ketone bodies in your body. That means that your body takes its energy for the workouts almost entirely from the fat you eat and your own body fat. In other words – it helps you burn the fat that you want to lose.
An example of a muscle building diet:
- Breakfast: Oats and cottage cheese with Whey Protein
- Lunch: Fried eggs with sweet potato mash
- Dinner: Tuna steak with salad, tomatoes and onions
An example of an Anabolic/Ketogenic diet:
- Breakfast: Cottage cheese with Whey Isolate and flaxseed oil
- Lunch: Fried eggs with sugar-free mayonnaise
- Dinner: Tuna steak with salad , tomatoes and onions
- Morning: Whey Isolate,
- Pre-Workout: Beta-Alanine, Creatine, BCAA
- Post-Workout: Creatine, Glutamine etc.
What is your advice to anyone who wants to gain weight and build muscles?
Variation is very important and so is nutrition!
To gain muscles weight as I mentioned above, you should eat good carbohydrates and protein. You should never miss a meal because the body needs fuel for these hard workouts.
If I feel exhausted before a workout, I take a training booster. It helps me get in a better mood and get through my session. Even the pump during workouts is much better with a good booster.
What are your ambitions?
I am competing in the DFFV Fitness World Championships which takes place in Graz, Austria.
Here’s the video with Florian about the German Men’s Health Cover Model Contest 2013. If you speak German, please feel free to leave a comment with a short description of the interview for the benefit of the other readers 🙂
Men’s Health Cover Model Contest Finalist 2013
Tecidofino Underwear Model
Photography credit: Thomas Lier – www.thomas-lier.de; Sasha Enoch of SASCH PHOTOGRAPHIE; Alexandra Wind Photodesign – www.photodesign-wind.de [/quote_box_center]