Krzysiek is a truly dedicated guy! When he commits to something, he gives 110%. The same was true for our collaboration. He followed all the guidelines precisely, but that wasn't enough for him. Krzysiek lives in Norway and has very low daily activity, but he fell in love with the workouts. After 14 weeks, we achieved fantastic results: 15 kg less on the scale and 24 cm less in waist circumference.
Krzysiek's eating habits were fairly correct even before he decided to work with me. His meal plan consisted of four balanced meals a day. To lose weight, we needed a professional approach and a well-balanced diet. We also had to ensure a calorie deficit. Despite this, the meals were so filling that Krzysiek initially had trouble eating them all.
We slightly reduced the amount of bread and cut out the wine Krzysiek used to drink with dinner. Here's a comparison of a typical day in Krzysiek's diet:
| Meal | Before Collaboration | During the Plan |
|---|---|---|
| Breakfast | 4 rolls heated in the oven with cream cheese, banana, apple | Peanut butter and banana shake |
| Second Breakfast | 3 sandwiches with butter, ham, and avocado | Sandwiches with ham and arugula |
| Lunch | Rice with fish, sauerkraut salad | Chicken in sweet and sour sauce |
| Dinner | Scrambled eggs with onions and tomatoes, apple, several handfuls of mixed peanuts with dried plums | Wrap |
| Additionally | 2 glasses of red wine | None |
Alongside a well-balanced diet, Krzysiek received a tailored training program designed by a World Champion.
We opted for four strength training sessions per week. Krzysiek performed exercises such as:
We focused on a typical old-school approach with a high volume of compound exercises to activate all muscle groups. Additionally, Krzysiek did 30 minutes of cardio after each workout.
At the end of our collaboration, Krzysiek gave me the following feedback:
"Fantastic! I really didn't expect that a few changes in life and my physique could transform so much over 4 months. I have so much energy now, sleep better, and feel great. After 4 months of collaboration, I've lost 15.5 kg and an amazing 24 cm off my waist. Incredible!"
Thank you, Krzysiek, for your dedication!
