Name: Roman Paulík  (a.k.a. Fredy Krígl)

Nationality:  Czech

Age: 23

Height: 172, 5 cm

Weight: 77 – 105 kgs  (according to my needs)

Life Obstacle: Shoulder injury

Soc. Media:       @fredyfitness

                               Facebook: Fredy Krígl

                               YouTube: Fredy Krígl (Fredy 2.0)



Hi Fredy, for all our readers of our web, could you please introduce yourself?

Hi everyone,

My name is Roman Paulik, but for the last 8 years, I've been presenting myself  as Fredy Krigl. I've had this nickname since puberty. I come from Kyjov – district Hodonin. Currently, I study Regeneration and Sports Nutrition at the Faculty of Sports at Masaryk University in Brno, where I am finishing  a bachelor degree in a few months, I hope successfully. I work as a nutritionist, personal trainer, online coach and I take care of my clients and give advice when it comes to supplementation.

Earlier, I used to take photoshoot for commercials as a fitness model, but unfortunately we don't have so many possibilities in  the Czech Republic. I am also active on several social media  platforms, where I try to give my advice to my followers. Knowledge is important to me, so I try to avoid any myths and lies in this industry. Also, I am a sponsored athlete from various companies. My strongest partnership is with, an eshop with supplements. I am so thankful to them for my return to my workouts after my shoulder injury.


What was the hardest obstacle you’ve faced in your life?

I don't want to compare my injury to anyone else here on this web. It was all caused by mistakes I made during my youth due to lack of experience and over-confidence  because I thought I was literally unstoppable until oops, it happened...  I used to do a lot of sports and, as a result, injuries were  occurring on a daily basis. However, reconvalescence was a matter of a few weeks.  I started with working out because I used to do skateboarding, and as a result, I used to have broken bones or inflamed muscle fibres all the time. However, I reached a point where I became physically incapacitated for over a year when reconvalescence was only supposed to take a few months. To this day,I still don't feel 100% normal.

In 2014, I was preparing myself for a competition in London – category fitness model for federation WBFF. I successfully ended bulk season, and I started testing my maximal weights. After a few days, following a chest and shoulder workout, I started feeling pain in my left shoulder. I wasn't able to lift my arm, to do a single push-up, or lift the bar in the gym.  I thought I'll just rest for a few days and everything will be ok and back to normal, but it did not happen. As time passed, still unable to return to my workouts, all my sponsors stopped collaborating with me. Other known YouTubers  even started pointing at me and taking my followers from my YouTube channel. I was depressed because competition and YouTube were my only dream, and I did not know how long I won't be able to get back. I finished my final exams at high-school, was unemployed, lived with my parents,  and was incapable of working because of my injury. Totally without a future, I hit rock bottom. I visited so many experts in an effort to find out what was wrong with me but to no success. Everyone used to say different things. At that point, I started to get ready for university exams, and despite my pain, I successfully completed  the physical test.  I was truly scared I won't be able to make it. After the exams, I was accepted into university and started working on a license for Personal Training. All the while, I kept going to different clinics to figure out what was wrong with my shoulder but was told that only solution was surgery. To top that off, doctors told me that even after the surgery, I would never be able to train the way I used to- that was the hardest point in my life.


How was the convalescence?

Fortunately, I met really good physical therapists in Brno where I used to go every day. We did stabilization exercises, and they taught me new movements for my body for my movement stereotype. All that I was taught, I practised at home every day. After a few months, I was ready to start over again. I started from zero. Deleting all that I knew and used to do prior to my injury, I began learning new techniques for working out the same muscle groups but in a safer way. I started using logic when it comes to exercising. Some of my fans did not agree with this approach and until nowadays they don't understand my vlog changes. I do different workouts – weight lifting, crossfit, street workout,  MMA, martial arts,  and thanks to these routines, I was able to gain muscle mass back and get back in shape. Brno opened my eyes. It was not just all about bodybuilding,  it was the thought to become multidisciplinary.   


What helped you to get over it?

Let's say that skateboarding was very helpful and gave me basics in the terms of dedication.  Whenever I failed a trick on the board, I stood up and did it again and again until I successfully finished the trick. But most of all, I have to thank the physio team that took care of me. They did such a great job and who knows where I would be nowadays without the help they provided me. Knowledge, technique, proper posture, and correct breathing! 



Where does your inspiration come from?

Inspiration is everywhere around me. I am surrounded with people that support me and help me. They are more experienced than me, and that's why I am able to get better. I apply all information they give me for my knowledge. For example, my fans that followed my plan, they made amazing progress with themselves, and later, we shared our tips and suggestions with one another. It kept me moving forward! Same thing with my studies. Everything  I do revolves around workouts, food, and nutrition. Maybe that's why I gave up on classic bodybuilding  and started focusing on various procedures when it comes to healthy lifestyle, fitness, and all things  related to this industry. It helps me to switch off, meet new people, use new methods, and broaden my horizons.

How do you stay fit nowadays?

I have started practising MMA since the summer of 2017 on a daily basis. I am a member of Club Brno. I go to the gym only on days I am sore from Mma fighting or I am having any body issues – inflamed muscles, an injury, or I need to do rehabilitation exercises. This year, my ambition is to take part in the European championship at grappling, which is taking place in December 2018. Right now, I am able to keep muscle mass, so I focus more on technique and sparing. 


What does your workout session look like? Do you have any restrictions in food, your life?

I started dieting since last year.  I already went down from 105 kg to 84 – 88 kg. My category for competition is up to 77 kgs, so I need to maintain my weight around 80 kgs. I got used to my diet, so it is not mental torture anymore. I train myself as many times as possible. Currently multiple times per day. One day, I was able to have  4 sessions, but that was extreme, and it's really hard for me to adopt this routine.


Do you have any other favourite activities or sport?

The most favourite activity out of gym is eating out, food, and sleeping, and if it would be possible, I don't want to do anything else (laughing). Before, I used to play table tennis and chess. So if I have any free time, I like playing those, but unfortunately I am so busy with school and working with my clients that I barely find free time to do anything else.


What would you recommend to those who are going through or had a similar experience in their lives?

·         Technique is no. One! If you cannot or don't know how to handle it properly, don't even  bother to lift it up. Put your egoism away because then you look funny and might injure yourself.  To re-learn already learnt skills is much harder. Sometimes, it's easier for me to work with a beginner than with someone who has been lifting for over 5 years.

·         Always have a plan B, sometimes C, and just in case D!

·         Never give up and stop doing things stubbornly over and over again.  If it doesn't work the way it should, change your routine or procedure. 

·         Be careful who you listen to because it might be  the wrong advice. As long as you do it correctly, results will come no matter what you do in your life.  People that were trying to get you on your knees will end up coming to you for advice.

·         Don't waste your time on the details unless you properly built a basic foundation.

·         Focus on your future and always prepare 5 steps ahead.

·         Follow me on my social media accounts


We kindly thank you for your interview and inspiration to us. We wish you the same determination and diligance like you have until now.


I thank you too for the opportunity to share my story here on this project and show other people my experience.  I also thank all the people who read this story until the end.