FUNDAMENTAL WORKOUTS
CLIENT STORY
KJETIL LOST 6.9 KG. NO PERFECT WEEKS.
"That just made me angry, so now I want to push even harder."
-Kjetil S.
52
AGE
works at sea
OCCUPATION
12 Weeks
TIME
6.9 kg
WEIGHT LOST
01
Meet Kjetil
At 52, Kjetil wasn't fat. He was big. And he'd been up and down the scale enough times to know how this usually ends.
Heart problems run on his father's side. He puts it simply: he wants his heart pumping for a long time.
His two sons train. He wanted to keep up.
One complication: he works at sea. Long stretches aboard, watch schedules that eat the clock, and a mess hall that serves what it serves.
As he put it: he's active — but the doorstep is long at sea.
02
The challenge
This is not a story about a perfect 12 weeks. It's the opposite.
Seven weeks aboard in one stretch. Extra tours. 16-hour days during a ship handover. Weeks where the galley served fried food and the plan had to survive it.
A week at home with more beer than the plan allowed.
A scale that had followed the ship from Brazil and needed three tries to show a number. Weigh-ins postponed by three-meter seas.
And a back that doesn't permit barbell squats — spinal stenosis — plus celiac disease shaping every meal.
Any one of these kills the average plan. He had all of them.
START DIET
LOSE WEIGHT
BACK TO SEA
GAIN IT BACK
START AGAIN
03
We built around it
Kjetil didn't need a perfect plan.
He needed one that survived the bad weeks.
Fist-sized portions instead of a food scale
Exercises matched to the equipment on board
Weigh-ins on shore leave
Weekly check-ins that caught the bad weeks
Training, nutrition and accountability — all in one app.
12 weeks later
6.9 kg down.
No perfect weeks.
The scale said 98 → 91.1. With stalls, sea swells and one week backwards on the way.
Visibly leaner
Stronger arms, tighter core
Routines that stuck, at sea and at home
Plan that fits life at sea and at home
For the first time, a bad week didn't end the whole thing.
"The body's tighter, the waist is smaller, and the routines are in"
Routines locked in
Visibly leaner
Keeping up with his sons
-Kjetil S.
Looking back
Here's the part most coaching pages would hide:
Kjetil wanted to be under 90. He isn't yet.
And he's annoyed about it — which is exactly why I'd bet on him getting there.
Because the thing that decides whether he does isn't motivation. It's the routines... and those are already built.
RESULTS AT A GLANCE
Lost 6.9 kg
From 98 to 91.1
Habits that lasted
Built routines that stuck
Waist down
Visibly leaner
Fits sea life
A plan that fits his life
05