BRFIT Coaching & Personal Training

"Nights Out Calorie Guide: Sip Smart, Stay in Shape!"

Hope this helps you

Dm me or comment below if you have any suggestions on more guides

Around a week after my prep, I got sick and ended up in the hospital.

My fasted weight is 95kg (209 lbs), and I haven't trained in around two weeks.

My diet mostly consists of the same whole foods, but I've increased my healthy fats intake and changed my protein sources. I'm now focusing more on micronutrients, aiming for at least 200g of fruits and vegetables daily. I've had some off-plan meals mainly sushi because I was still losing weight. I won't resume training or cardio until I receive the results of my echocardiogram and bloodwork. My sleep has returned to normal, and most of the fatigue is gone.

My plan now is to eat clean, maintain a lean physique, and focus on improving my health markers so I'm in a good position for future growth. Not stepping on stage won't affect my happiness; I still get to wake up and do what I love every day, helping people as a trainer. I love this lifestyle🫶

I'm consuming around 3500-3600 kcal daily, with macros as follows:

450g of carbohydrates
90g of fats
250g of protein

If you're looking to get in shape before summer arrives, feel free to DM me now to register for my upcoming body composition program. Limited spots available!"

"My go-to Pre, Intra, and Post-Workout Nutrition Blueprint"

"Some key tips to follow: Low-volume, easily digestible carbs, including simple sugars, fructose, and glucose combo shown to be effective, and protein with sodium electrolytes and water for hydration and transportation to the muscle for glycogen and pumps. Avoid fat sources as they slow absorption down and are pointless. Simple sugars are great around this window for an insulin response and recovery.
In my opinion, the pre, post, and intra-workout periods are the most important times of the day for perfect nutrition. It not only enhances performance but also aids in recovery, leading to MORE RESULTS. If you have any questions or need advice, feel free to reach out via DM."

Eat Out the Smart Way: My Personal Favourite Going out food option guide!

Head out and enjoy some food while minimising damage to your health and body composition 💁🏻‍♂️Additional Guidance and Valuable Tips, Feel Free to Send a DM – I'm Here to help

The "Front Relaxed Pose" 😈😈is anything but relaxed – it's your opportunity to make a powerful statement on stage and leave a strong first impression on the judges!

Still deciding if the beard or moustache will make a better first impression on stage 😂

ABS ARE MADE IN THE KITCHEN 🥘 not doing pointless sit ups 🙅‍♂️tips to help reveal your ABS ✅

Fitness Results = Positive Pain, More Happiness 🔥

Make a change! If you don't do it now where will you be later in life ??

More problems and regrets..

FK BARRIERS⬇️

Uncomplicate Muscle Growth: Keep It Simple and Achieve Your Goals!

Tips for Sculpting Your Dream Glutes 🍑

Master Your Mind it's all in your MIND,Ditch Excuses⚠️let's achieve SUCCESS 🔥

Carly's improvements with body composition in the past 9 months with me.

We're just in our second mini-cut phase now to get down to a low body fat percentage looking forward to some more epic results 🙌