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Lesson 2.9
Worked example: from intake to first plan
Loom walkthrough coming for this lesson. The written version below is complete.
Illustrative client. Replace with a real anonymised case before recording.
The intake. Tom, 38, accountant. Wants to "lose the gut and build muscle" before his sister's wedding in 16 weeks. Did keto two years ago and lost 12 kg, then put it all back on. Eats coffee for breakfast, a café sandwich at lunch, and dinner with his wife and two kids. Drinks 4–6 beers most Saturdays. Trained on and off for 10 years, nothing consistent in the last year. Least favourite exercise: squats ("my knee gets cranky"). Desk all day, about 4,000 steps. Says he can train "six days a week, whatever it takes."
Reading between the lines.
| What he wrote | What it tells you |
|---|---|
| Keto, lost 12 kg, put it all back | Expect carb pushback. Rebound risk. Ask how the weight came back. |
| "Whatever it takes, six days" | Hot-starter signal. Doesn't match his last year. |
| 10 years on and off, nothing recent | Lifting age is low. Start as a beginner-intermediate. |
| Cranky knee on squats | Ask about it on the call. Pick knee-friendly options to start. |
| Coffee for breakfast, café lunch | Low morning appetite, little time. Keep breakfast simple. |
| Family dinners | Don't replace dinner. Build around the family table. |
| 4,000 steps, desk job | Low expenditure. Big room to grow, but start small. |
| Saturday beers | Plan for it rather than ban it. |
The first plan (first gear, not third).
- Training: 3 full-body sessions a week, not 6. Knee-friendly lower-body options to start.
- Breakfast: keep the coffee, add a quick protein option he can grab.
- Lunch: two or three café-friendly options, so nothing new to cook.
- Dinner: eat with the family. A protein anchor and simple portion guide.
- Steps: a small bump from 4,000, not an overnight jump to 10,000.
- Saturday: a planned drinks night with a sensible limit, not a ban.
- First conversation: ask how the keto weight came back, and set honest expectations for the wedding.