Train with Gaff Coaching

30/09/2026

💬 Comment “MACROS” and I’ll send you my FREE Macro Calculator so you can work out how much you should actually be eating.

Then use those numbers to build your diet like this 👇

🥩 1. START WITH PROTEIN

Build every main meal around a protein source.

Chicken.
Eggs.
Lean beef.
Fish.
Greek yoghurt.

🍚 2. ADD YOUR CARBS

Yes… you can eat carbs and lose fat. 😂

Rice. Potatoes. Pasta. Oats. Bread.

The important part?

Control the portion.

🥦 3. GET YOUR FRUIT & VEG IN

Don’t make fat loss purely about calories.

You still want fibre, vitamins, minerals and enough food volume to keep you satisfied.

🥑 4. ADD YOUR FATS — BUT MEASURE THEM

Olive oil, nuts, avocado…

All great foods.

But your “little drizzle” of olive oil can become a LOT more calories than you think. 😭

🍫 5. LEAVE ROOM FOR LIFE

This is where most diets go wrong.

You try to eat “perfectly.”

No chocolate.
No desserts.
No meals out.
No foods you actually enjoy.

You last 9 days…

Then demolish everything you’ve been avoiding. 😂

Instead, aim for roughly:

80–90% nutritious foods.
10–20% flexibility.

You don’t need chicken, rice and broccoli seven days a week.

First, know HOW MUCH you need to eat.

Then build those calories around foods you actually enjoy and can stick to.

📌 Save this Reel for when you’re planning your meals.

💬 And comment “MACROS” if you want the free calculator to work out your starting calories and macros.

30/09/2026

September was a BIG month for the team. 👏🏾

18.5kg down.
13.9kg down.
12.6kg down.
11.3kg down.
8kg down.

But the scales only tell part of the story.

One brother is eating more food and doing less cardio while losing weight.

Another says it doesn’t even feel like he’s dieting.

Another finished coaching 3 months ago and is STILL maintaining his results.

Another has seen a 7 on the scale for the first time in over 10 years.

That’s what I want from my clients.

Not just to lose weight.

To understand their food, build better habits, enjoy training, and learn how to keep the results after coaching ends.

Alhamdulillah, proud of every single one of them. 👏🏾
September winners ✅

Now who’s becoming an October winner?
📩 DM “TRANSFORM” and let’s get started.

28/09/2026

Stop quitting every time you hit an obstacle.

Had a bad meal?

Next meal, back on plan.

Missed today’s workout?

Train tomorrow.

Had a bad weekend?

Monday isn’t magical. Get back to it now.

The men who transform aren’t perfect for 12 weeks.

They get very good at getting back on track quickly.

If you’re 30+ and tired of losing weight, gaining it back and starting all over again…

📩 DM me “TRANSFORM” and let’s build a fat-loss plan you can actually stick to.

27/09/2026

25/09/2026

Every football session has a few from the avoid section..

If you actually want to become better at football

Get stronger
Build your conditioning
Work on acceleration
Improve your mobility
Eat properly before the game
Warm up

You'll start enjoying playing football again and won't need two weeks to recover between every game

And if you're over 30+ and want to lose fat, get fitter and actually feel athletic again

DM “Transform” to take advantage of the discount I have running

24/09/2026

Some of you have been living like this for the last 5/10/15 years

This feeling is not normal

No energy
Messed-up sleep
Zero productivity
Digestion issue
Stomach problems
Weak

24/09/2026

The last week of Cheatember

Mara Lounge Restaurant High Joint Yoko Sizzlers UAE SAYA Brasserie | Dubai IHOP UAE Underground Cafe

22/09/2026

Last weeks meals out

HASHMI BARBEQUE ™️ DUBAI
Shake Shack ME S.A.I.D | Società Azionaria lndustria Dolciumi Nando's UAE

22/09/2026

CUTTING - Choose leaner protein sources, control added fats, manage portions and prioritise foods that keep you full for fewer calories.

BULKING - Increase portions, use higher-calorie options and add calorie-dense foods so you can comfortably eat enough to support your goal.

You DON’T need a completely different diet.

Same chicken.
Same rice.
Same eggs.
Same oats.

Different portions.

Different additions.

Different calories.

Same foods. Different goal.

And whether you’re trying to lose 10–20kg or build muscle without just getting unnecessarily fat…

📩 DM me “TRANSFORM” and I’ll help you build the training and nutrition around YOUR goal.

21/09/2026

I'm not risking my spot in janaah for a couple of hundred quid