Pawel used to be physically active, but now he has had a long break. All because of a chronic lack of time. He finally decided to take charge of himself and turned to me for help. Pawel lives in Norway on a daily basis and works physically 10-12 hours a day.
He approached me at the age of 35 to arrange a suitable exercise program and diet for him. His main goal was to reduce body fat. At the beginning, Pawel weighed 105 kg with a height of 185 cm. We worked together exclusively online, and after 3 months of cooperation we have 11 kg less.
Pawel's day was really long - he would go to bed around 11 pm and get up as early as 5 am. That's why we made the decision to break down his caloric needs into 5 complete meals throughout the day. Pawel is a gourmet oatmeal eater, so he started each day with it. He usually had a sandwich for his second breakfast, a smoothie for his afternoon snack, and a salad or sandwiches for dinner. Lunches were very varied.
We kept the caloric content of the diet at 3,200 kcal per day. Pawel did a lot of physical labor, so he also had a significant energy expenditure during the day. During the 3-month collaboration, we basically did not cut calories. Rather, it was on the principle of diversifying meals while maintaining a similar amount of calories. What did change was the training.
Along with a well-balanced diet, Pawel was provided with a customized training program. He performed workouts 3 times a week, because he simply didn't have time for more. The training program was arranged with functional exercises and elements of FBW training with free weights.
Pawel was heavily involved in diet and training. He completed reports on a regular basis and during phone calls you could hear his willingness to change! Pawel had the entire training program available on the gizafit training platform. Where instructional videos were assigned to the exercises, along with detailed descriptions of how to do them.
Pawel is a great example that even when working physically for 10–12 hours a day, it is still possible to wring out some strength to train and stick to a diet. By the way, he himself noticed that this gave him more energy during the day after just a few weeks.
Together we got rid of 11 kg and as much as 13 cm in circumference from the waist in just 3 months of online cooperation. But it didn't stop there! Pawel immediately signed up for the second edition of the figure metamorphosis project, for another 3 months. He intends to continue working on himself and build up some musculature.
