Would you eat this?

Drop a ❤️ for yes

Drop a ? for no

Fish & steak are pretty much always my go to options when eating out.

And thankfully they are on most menus.

Big hit of protein.

Not sky high in calories.

Delicious and nutritious.

FAT LOSS UPDATE ?

14 weeks in. 14lbs down.

Another 0.8 down this past week.

Weighing 165 right now.

Dropped calories to 2000 last week which was fine.

Still not really getting overly hungry due to 6 main things:

1. Protein intake always very high

2. Big focus on whole foods for most of my diet

3. Consistent meal times

4. 7-8 hours of quality sleep per night

5. Hardly any alcohol

6. Minimising stress

Injured my ankle playing football which wasn’t ideal, but strapped it up and got on with it past few days. Hopefully it’ll recover soon.

Continuing to feel & look leaner.

I just feel so much better at this level of body fat. Energy & confidence sky rocket.

Best thing is I’ve still got 5-10lbs to lose so I’ll feel even better once that’s off.

HOW TO STRUCTURE YOUR DIET FOR FAT LOSS IN 3 STEPS:

(Copy my exact diet if you want)

1. Decide what type of diet you are going to follow.

This needs to be something that works for you.

Counting calories. Time restricted eating. Cutting out food groups.

They all work, but it has to be the one that works for YOU.

1. Make sure you are getting at least 0.8-1g protein per lb of body weight.

I actually go over this. I weigh 172lbs currently and usually have 200g protein.

1. Have a general idea of how many meals/snacks you are going to have each day.

And how you can hit your targets with those meals.

For me, I’m on 2,000 calories a day atm.

That looks like this:

1. Protein porridge with blueberries 550 calories. 42g protein.

2. Chicken/beef sandwich. 530 calories. 65g protein.

3. Dark chocolate/fruit/fatty fish. 200 calories.

4. High protein evening meal (usually from my cookbook - message me if you want it). Usually 500ish calories. 50g protein.

5. Homemade ice cream. 200 calories. 33g protein.

2000 calories & 200g protein.

Follow this consistently and you will lose weight

If progress comes to a halt, reduce your calories or increase your expenditure (steps/cardio).

HOW TO MAKE A MEANINGFUL CHANGE IN YOUR LIFE:

1. Outline EXACTLY what you want from life

2. Acknowledge your areas of weakness which are holding you back from this

3. Replace those areas with positive influences

4. Put a game plan in place (this will be subject to change)

5. Invest time, money & energy into yourself.

6. Make yourself number 1 priority. Everyone else benefits from this later on.

7. Execute the plan & do it consistently for years on end

You will reach your dream life in 2-5 years following this

Simple fat loss tip:

Move as MUCH as possible

Anytime you get an opportunity to get more steps in

Or do some additional cardio or sports

Do it!

Helps a ton with burning more calories

Plus it’s 10x easier now the weathers a bit nicer

Off to London with the mrs today

Here's my game plan:

1. Workout & 5km run

2. Whey w/ g yog & berries

3. Walk the dog

4. Spag Bol for lunch (meal prep)

5. Drive to London

6. Loads of steps

7. Whatever we fancy for dinner

8. Coke Zero & water to drink

Everything is still dialled in

I will burn about 500 calories with the run (unplanned additional cardio)

So that combined with the 2 low calorie meals earlier on mean I have a ton of calories to have whatever I want for my evening meal

(Pretty much depends what my pregnant fiancé fancies at the time ?)

Not gonna waste calories on pointless things like milky coffees, juices & little snacks

Have a good day y’all ✌️

Sugar free fizzy is one of the greatest fat loss hacks

Suppresses appetite

0 calories

Satisfies the sweet tooth

It’s a no brainer in my books. I drink it pretty much everyday during fat loss

And no, the artificial sweeteners will not cause you any damage

Unless you’re drinking like 20 cans a day which would make you a complete weirdo anyway so it’d probably be for the best ?

One of my clients struggled with maintaining a calorie deficit because he always felt hungry

Here’s how I fixed it for him:

I set a calorie target of 1900 for him (pretty standard for fat loss)

But his meal timings were poor & he ate a lot of unnecessary foods

He was drinking milky coffees

And had bread with his dinner every night

Neither of which I recommend for fat loss phases

So I broke it down for him further:

500 calories for breakfast
500 calories for lunch
500 calories for dinner

He then had 400 calories to do whatever he wanted with.

I recommended: fruit, protein shake, whey with yoghurt & fruit (this is very satiating)

Swap milky coffees for black coffee

Cut out the bread (totally unnecessary along with dinner & high in calories)

The end result?

He was far less hungry, so he could maintain the deficit and continue with his fat loss.