Goals till the end of 2023

Health, fitness goals and more


  • Intermittent fasting 16 hours a day, eating between 11am and 7pm
  • Meals:
    • Shake at 11am (dry content to be assembled in the morning and taken to work)
      • protein powder (20g protein) - for cost saving and muscle maintenance
      • dietary fibers (2 scoops) - for the health of the digestive system
      • omega 3 oil (20ml) - for the health of all the cells in the body
      • fish collagen peptide (10g) - to support the joints
      • creatine monohydrate (5g) - to support muscle energy
      • + multivitamin - for overall health support
    • Lunch at 11:30am (possible to purchase from a grocery store):
      • ~25dkg vegetables
      • ~20dkg grilled chicken/turkey/porc (~50g protein)
      • nuts
      • 1 fruit (apple, orange)
    • Snack at 3pm:
      • 5dl Skyr (~50g protein)
      • ~20dkg red fruit (low calorie)
    • Dinner before 7pm:
      • ~25dkg beef/porc (~50g protein)
      • ~10dkg light cheese/mozzarella (~30g protein)
      • sour vegetables (eg. pickles, beets, sauerkraut)
  • Drinking water 4dl/10kg body weight


  • Losing 30kg by the end of the year, 5kg/month, ~1.15kg/week, ~16dkg/day.


  • Going to the gym 4 times a week (M, W, F, S), following the coach assembled routine
  • Preferring the higher rep ranges to work with lighter weights to ease the load on the joints; once or twice a month trying for 1 rep max for fun and tracking
  • Introduce mobility, stretching and abdominal exercises at home:
    • Q3: 3 times a week, on workout rest days - as I have extra time then
    • Q4: 7 times a week, after getting used to the routine and reached basic capacity
  • Cardio (walking for this year):
    • Q3: aiming for 8k steps daily average weekly (56k/week - allows for "bad" days)
    • Q4: aiming for 10k steps daily average weekly (70k/week)


  • Finish Precision Nutrition Level 1 course
  • Learn about personal branding, social media marketing (courses to follow up)
  • Learn about finances and investing (courses bought)
  • Learn about dealing with people (course bought)


I'm aiming to help 2-5 new people for FREE every month to setup their goals and plan to reach them, so book your first appointment now!

Half time! 🗓 2023
Set your goals for the next 6 months!