Week 6: No great shakes, as long as it works

Replacement meal drinks sustain a calorie deficit while not risking any nutritional problems

I’d finally recovered from leg day … aaaaaaaand it’s leg day again!
This week, however, although the intensity of the workouts remains unbroken, I wasn’t half as sore on the following days as I was last

There really is nothing more motivational than noticing how much your fitness is improving!

A Nordic balance
This week Kayser also took the time to talk to me about the notion of ‘dieting’.

When it comes to dieting, KayserFitness really embraces the Nordic sense of a happy and healthy balance. “I would never preach that one specific diet is the best,” Kayser explained.

Everyone has their individual needs, metabolic rates and habits, and in order to achieve the most effective and sustainable results, it is best to tailor diet plans accordingly, instead of following any of the countless generic diet plans oversaturating the media.

Shaking the weight off
I personally am not the biggest fan of calorie counting. I like my food and can be quite impulsive when it comes to treating myself with something sweet. I’m accordingly attempting to eat healthily while trying to maintain a slight calorie deficit in order to lose

While my method takes more time, Kayser has lost eight kilos in eight weeks by using meal replacement shakes. It is an easy and effective method to sustain a calorie deficit while not risking any nutritional deficits, and it is likely to see faster results.

And shaking it down
Here too, it is important to do some research, as many replacement shakes aren’t that great and won’t give your body what it needs in conjunction with training and exercise.

Kayser recommends Joylent Sport for its high quality vitamins and minerals, high protein content (for those gains) and ingredients such as creatine monohydrate, beta alanine, acetyl L-carnitine (for lean mass), and glucosamine sulphate (for joint health).

It can also save you a lot of money (30 meals equals 55 euros), which kind of begged the question why I hadn’t started something like this a long time ago.


– 4 sets of 10 – 12 reps of each exercise:
– 2 Split – Upper / Lower Body
– Upper body
– Pull-ups
– Bend-over rows
– Seated rows
– Bench press
– Chest dips
– Shoulder press
– Skull-crushers
– Barbell curls
– Lower body
– Squats
– Leg press
– Vack squats
– Romanian deadlift
– Vertical leg press – super-setted with squat jumps (20)
– Lying glute extensions – super-setted with glue bridge machine