FUNDAMENTAL WORKOUTS
CLIENT STORY
18 KG IN 16 WEEKS. THEN LIFE HAPPENED.
"First 5 km run of my life. And I did it under 30 minutes."
-Knut J.
51
AGE
Carpenter
OCCUPATION
2 Years
TIME
18 kg
WEIGHT LOST
01
Meet Knut
Carpenter by trade. A working life on site - on his feet all day, strong without thinking about it.
In 2018 he moved into sales, then into running the company. The days got longer. The moving stopped.
By summer 2024: 100 kg at 181 cm, sixty to seventy-hour weeks, constant travel.
He enjoys his life - good food, beers on a Friday - and had no intention of giving up either.
He didn't want a number. He wanted the energy back and the belly gone.
Started 30 July 2024, aiming near 80 kg.
02
The challenge
He was never lazy and never unwilling. That was the problem.
Denmark most months, sometimes twice. The US, Austria, Norway end to end by car. Sixty to seventy-hour weeks, eighty at the peak.
Set menus where you eat what everyone else eats or you're the odd man out - worse when you don't speak the language.
No plan he'd tried had a version of itself for that.
GOOD START
OTHERS FIRST
NOTHING LEFT
SKIP THE WEEK
START AGAIN
03
A plan that survived his diary
Four things. The programme changed around them.
Meal prep for unpredictable weeks
New meal plan when travelling
Weight and waist every Sunday
Programme rebuilt when the gym changes
And life did happen.
Three weeks in: a 40th birthday party, then Sweden — baguette, chop suey, the buffet on the ferry home. Still three kilos down that week.
Then Denmark, and the scale stopped. Two flat weeks in a row.
The old pattern would have ended there. He didn't restart. He just kept going, and by mid-September it was moving again.
Training, nutrition and accountability — all in one app.
2 years later
EIGHTEEN KILOS, AND THEY NEVER CAME BACK
By early November he was at 81.7 — around eighteen kilos gone in the first 16 weeks
Waist 111 cm to 91.5 - nineteen centimetres
Under 80 kg for the first time in years
His actual weight log, JUL 2024 – AUG 2026
His first 5 km run, ever, under 30 minutes - at 49
Ten thousand steps a day, held almost without a break
"I'd never in the world have managed to cut down this much without someone on the sidelines who knows what he's doing and pokes and nags a bit."
Lost 18 kg
Waist down 19 cm
First 5 km run
Knut J.
Looking back
He is not finished, and that is the point.
A year on, the work caught up. In December his doctor signed him off - burnt out. Four months barely training, back up to just under 84, and the coaching lapsed.
He was back within a week. We halved everything and left fat loss alone until his energy came back.
He's around 81.5 now, three sessions a week, and in May he resigned from the job that had been taking all of it.
Most men, at that point, start again from zero. Knut restarted from eighteen kilos down.
RESULTS AT A GLANCE
Lost 18 kg
From 100 to 81.5 kg
Waist down 19 cm
111 to 91.5
First 5 km run
Under 30 minutes, at 49
Two years in
Through burnout, and still going
05
"worked out pretty quickly that quitting was a stupid idea."