FUNDAMENTAL WORKOUTS
CLIENT STORY
HE STOPPED TRAINING FOR A MONTH. NOTHING CAME BACK.
"The food was still right. I hadn't put the fat back on."
— Martin N.
34
AGE
Installation lead
OCCUPATION
12 WEEKS
TIME
11 kg
WEIGHT LOST
01
Meet Martin
Martin had already done the hard part on his own.
He'd come down from around 130 kg over three or four years, and by the time he called he was training four days a week and had been since February. Getting to the gym was never his problem. He said so on the first call.
What he didn't have was a plan for the food, and nobody adjusting it when his week came apart.
His week came apart constantly. He's an installation lead at a waterworks, sent out to sites at a day's notice, lifting heavy for a living. Told on a Monday morning he's away until Friday. Twelve-hour days unloading tonne machines in the cold, then a hotel room with no gym at the other end.
He started in October 2023 at 97 kg. The target was 85 to 90.
02
The challenge
The plan had to work away from home. Then it had to work without him.
Four trips that autumn, each one sprung on him. A hotel with no gym. A week somewhere with nothing to even hang a pull-up bar from.
Ill in the first week. Sick kids twice. A thumb broken at work in January, in the bottom joint, so he couldn't grip anything.
Then February stopped him properly. The knee locking. Joints aching through his whole body, appetite gone entirely. Signed off work for a month, sent for an MRI, told the meniscus might be wearing through. Surgery discussed.
A month with no training, no work and no routine. That's the gap most men never come back from. Not because the weight returns fast, but because the habit goes with it and there's nothing left to restart.
TRAIN ALL WEEK
EAT BY GUESSWORK
SENT OUT AGAIN
NOTHING MOVES
START AGAIN
03
We kept it simple
We built a plan that didn't need a good week
Bands and bodyweight when a job left him with no gym
Machines only, the weeks his thumb was broken
Loads cut to 50%, then 25%, when the joints flared
Weekly weight and waist checks, whatever site he was on
Training, nutrition and accountability — all in one app.
12 weeks later
11 kg down. And a month of it spent not training at all.
The log says 97 → 86.
He asked for 85 to 90. He finished at 86.
Down through both Christmas weeks
Still losing the week he broke his thumb
A month signed off work, and none of it came back
His actual weight log, Oct 2023 onward.
He came back when his body let him, exactly as he said he would, and finished the job.
"I'm going out to my grandmother's garage after Christmas dinner to get a session in."
Lost 11 kg
Held it while sidelined
Coaches for a living now
Martin N.
Looking back
Martin N doesn't need me any more. He went and became a coach himself.
He knows what an injury costs now, which is not everything. He spent a month off his feet waiting on a scan, with no training and no work, and the fat stayed off — because by then he wasn't following a plan. He was running one.
That's the whole thing. He can do this in a hotel room with no gym, and he can do it flat on his back with no training at all.
RESULTS AT A GLANCE
Lost 11 kg
From 97 to 86 kg
Hit his goal
Asked for 85–90, finished at 86
Held it injured
A month off, nothing back
Coaches now
Went and qualified for it
05
"Håkon is great. I'd recommend this to anyone who needs help getting in shape."