FUNDAMENTAL WORKOUTS
CLIENT STORY
NIKOLAJ LOST 9.7 KG. AND GOT STRONGER.
"Training was never my problem. My relationship with food was."
— Nikolaj Ø.
31
AGE
Shift worker
OCCUPATION
12 Weeks
TIME
9.7 kg
WEIGHT LOST
01
Meet Nikolaj
At 31, Nikolaj was the guy who never skipped training. CrossFit. Running. Padel. Heavy bar work.
And still: 12 kilos heavier than three years ago.
He'd been trying on his own since summer — calorie app, tracking, discipline. Months of grinding for a few kilos.
The problem was never the training. He said it himself, at the end: it was his relationship with food that needed the cleanup.
He wanted the fat gone. But not at the price every lifter fears — losing the strength he'd spent years building.
02
The challenge
Cutting weight is easy if you don't care what you lose.
Nikolaj cared. He had a race to run in April. Bench, squat and deadlift numbers he refused to give back. A sport that punishes a weak engine.
Most diets would have taken the fat and the strength with it.
And he knew his own patterns: the scale that moves every second week, the birthday cake, the concert beers. A plan that couldn't survive real life wouldn't survive him.
NEW APP
COUNT EVERYTHING
SLOW GRIND
MOTIVATION FADES
START AGAIN
03
We kept what mattered
Nikolaj didn't need to train more.
He needed food that worked as hard as he did.
Kept his big lifts
Meals he actually liked, sauces included
Biggest meal at night so he never went to bed hungry
Weekly check-ins and adjustments
Training, nutrition and accountability — all in one app.
12 weeks later
9.7 kg down. Stronger than before.
The log said 96 → 86.3. The bench said three sets of eight at 100 kg — mid-cut.
Deadlift numbers he hadn't hit in years
Faster on his runs, lighter on his feet
Abs starting to show
Goal was 85–88. He landed on 86.3.
His actual weight log, Jan–Apr 2026. From 96 to 86.3 kg.
He feels like he did in his early twenties. Light and strong.
"It's easier to say no to cake when someone's watching. I just blame my coach."
Kept his strength
Light and strong
Back in control
— Nikolaj Ø.
Looking back
Nikolaj finished the 12 weeks, got his maintenance protocol, and took the wheel himself.
His words on the way out: "I understand it now."
That's the job. Not clients who need me forever — clients who leave knowing exactly what they're doing.
RESULTS AT A GLANCE
Lost 9.7 kg
From 96 to 86.3
Strength kept
Benched 100 mid-cut
Goal hit
Landed inside 85–88
Owns it now
Runs the plan himself
05