Kuba is an incredibly committed guy. At all consultations he showed up as one of the first people! To his credit, he already had previous collaborations with a nutritionist and trainer. It did not bring much results, but nevertheless he decided to try again. After 12 weeks of cooperation, we have 7 kg and 10 cm less from the waist.

Kuba's diet

Kuba is not a picky person, but he likes to eat a lot. The menu was arranged by the Dietitian initially for 3600 kcal. The patient ate 5 full meals a day.

A sample day from Kuba's diet:

• Breakfast: Oatmeal with peanut butter and banana.
  Second breakfast: Roll with cottage cheese paste and egg
  Lunch: Cod in vegetables with rice
  Afternoon: banana-kiwi smoothie
  Dinner: Toast with chicken and avocado.

How did he exercise?

4 strength training sessions per week, we started each workout with functional exercises. Kuba himself stated that these exercises made him tire the most. Such exercises were designed to improve mobility, overall fitness and prepare the body for lifting weights. After a few weeks, functional exercises were already just a warm-up for Kuba, after which he proceeded to exercise with weights. In addition, my protégé did about 40 minutes of aerobic exercises twice a week.

The result? After 12 weeks, we have 10 cm. In the waist less. For the willing, nothing difficult.