Johanna Sander

Height: 156 cm

Weight: 52 kg (Offseason); 47 kg (Competition)

Year of birth: 18.05.1994

Results:

• 1. Place Championship of Southern Germany 2013

• 2. Place German Championship 2014

Strength workout program:

• Monday: Legs and butt

• Tuesday: Chest, shoulders, triceps

• Wednesday: Legs and butt

• Thursday: Back and biceps

• Friday: Abs, calves, butt

Cardio: 3 times a week crosstrainer or stepper for 30 min. at a constant level

Nutrition:

• Breakfast: Oats with poteine powder and banana

• Lunch: Chicken and rice with cucumber and tomatoes

• In between: Rasberries and a proteine shake (whey)

• Dinner: Rocket salad with chicken and potatoes

• Before sleeping: low fat curd cheese

supplements:

• Whey Protein (before and after workout)

• BCAAS (before and after workout)

• Glutamine (after workout)

• Creatine and L-Carnitine (both before and after workout)

Favourite training methode:
I change my training methods very often. It also depends on what part I'm training. When I train legs I do more reps with less weight, and when I train my upper body I always try to take as much weight as I can.