Pawel is a very well organized guy! His day job is as a professional driver in Norway. Unfortunately, this involves a lot of sedentary time without significant physical activity during the day.

He approached me at the age of 43 to help him model his figure and get rid of fat. When we met, he weighed 94 kg and could not get rid of the excess fat in his lower abdomen.

During the first 8 weeks of our cooperation, his weight dropped by 6 kg and his waist circumference decreased by about 5 cm. We worked together exclusively online and after 3 months Pawel got rid of as much as 10 kg of weight, while gaining some new muscle mass.

Changes in nutrition

As a first step, we had to deal with improving eating habits. We introduced 4 regular meals a day and an early breakfast in the form of a protein shake. All we needed to do to lose weight was to regulate the number of calories we ate and introduce an appropriate caloric deficit.

The diet had to be composed of meals that could be quickly prepared and taken on the road. Pawel would start his day with a protein shake, which he would consume up to an hour after waking up. A sample shake consisted of a banana, 45 g of peanut butter, 250 ml of oat drink, 30 g of whey protein isolate and 20 g of oatmeal.

Next on the menu landed sandwiches, a meal that can be confidently prepared the day before and taken with him to work. After returning from work, Pawel ate a full lunch, and in the evening he ate an easily digestible dinner. Thanks to the introduction of breakfast first thing in the morning, the mentee no longer felt like snacking in the evening.

Workout guidelines

Along with the diet, Pawel was provided with a customized training program. So far, he had been training on his own, but had no specialized knowledge of the subject. He managed to build some muscle. Unfortunately, at the same time, a considerable amount of fat appeared, located mainly in the abdominal area. 

The workout I planned for him at the beginning covered his entire body in one training session (FBW training). I included a lot of functional exercises using body weight. The mentee himself said at the beginning that the program was demanding and it took a few weeks for him to get used to it.

In addition, we included cardio training 2 times a week for 30 minutes each. Pawel reported and sent photos of his figure on a regular basis. Consultations with me were held once a month. At that time I analyzed the progress Pawel was making, listened carefully and we discussed the next steps together.

Pawel had all the exercises available on his profile on the training platform, where for each exercise there was an instructional video and full step-by-step instructions on how to perform the exercise.

Results achieved

Pawel is a great example that also after 40 you can take care of yourself and model your figure. After a few weeks of cooperation, he felt much better and had more energy. Together we lost 10 kg in 3 months. Pawel showed that even a professional driver, spending a significant amount of time on the road, you can find time and act without excuses. With the right motivation, you too can overcome any obstacles. Take Pawel's example and start your metamorphosis today!