Fat loss for people who eat out, travel and work 10 hour days.

I'm in Czechia (Central European Time). You write when it suits you, and I usually answer within 24 hours on working days. Nothing in this coaching needs us online at the same time.

That's where most of the work is, and where most diets break. We build the plan around your dinners instead of against them: protein and vegetables first, one portion of carbs, sauces on the side, drinks in the budget. The playbook is the short version. In coaching you can send me a menu a day ahead on WhatsApp and I mark what to take.

You can drink. Alcohol = 7 kcal per gram. A small glass of wine (150 ml) is roughly 120 to 130 kcal, a large restaurant pour 150 to 220, a pint of beer 200 to 250, a cocktail 200 to 500 (a creamy one is the top of that). We put it in the weekly numbers. One more thing from the studies: in studies on younger adults, people ate on average about 80 kcal more food after drinking and did not eat less later to make up for it. In a bar with snacks it is often more. So we plan the food around the drinks too.

Diet does about 80 % of the result. For the rest: 8,000 steps a day and two short strength sessions a week, at home or in a hotel room, 20 to 30 minutes. If you have a gym and like it, we use it. If you don't, we don't.

A realistic pace is 0.5 to 1 % of body weight a week, so 0.5 to 1 kg a week if you weigh 100 kg. 10 kg = roughly 3 to 5 months. Faster is possible on paper and usually costs muscle, energy and the result itself a few months later. The scale also jumps 1 to 2 kg with water and salt, so we watch the trend and the waist, not one morning.

Everything is in writing, so you have every plan, every number and every answer in one place, and you can read it again on the plane. Second reason, an honest one: my English is better on paper than on a call, and I'd rather give you a precise answer than a fast one. Want more support? Message me for VIP options.

I usually reply within 24 hours on working days with a few questions. If it's a fit, you pay by card, fill in the intake questionnaire, and within 48 hours you have your calories, protein, meal plan and training plan. Then your first weekly report.

The current price is in the coaching section above: monthly, or 12 weeks paid upfront for less. You only pay after I've answered your application and we both agree it's a fit. Payment is by card.

You have a 14-day money-back guarantee. If you change your mind within 14 days of paying, email martin@martinbarna.cz and you get the full amount back. No reason needed.