30 Plus Men's Fitness

Wanna give a big shout out to my awesome friend and client Neil Mantell....

Neil trained with me back in the day but then life got busy with a family and a business to run, weight crept on, you know the drill.

He reached back out to me last year in June 2025 weighing 98.4kg, feeling tired, soft and very miserable with his general appearance.

He knew had to do something as his second child was on the way and he had to stop the rot....

We got to work straight away with 2 one to one sessions a week with 2 Bootcamps on top (usually straight after the one to one sessions)

I don't need to explain what we did with the training and nutrition because I've banged on about it for 2 decades.

It's not some secret magic, he just followed it....

Fast forward to today and sat at a lovely 80kg despite running a busy business, arrival of his daughter, a few holidays and every other weekend travelling to watch his beloved Saints play football.

He also gets up early doors on the weekend to run a 10k as part of his training before the family wakes up........

Today he ran the Cardiff 10k in 57 mins cheered on by his family!!!

This is what it's all about folks!

Well done Neil, road to 77kg before Xmas starts here.

Proud of you son, lean and good looking, probably why we get on so well (similar)👊👊👊👊👊

Tregs

PS - Ready to start your journey? Shoot me a DM.

I think one of my favourite past times is cleaning, only for my lads to make a mess again straight after 😎

Sunday sweat ✅

Thanks to all who joined in!

Blowin!

Afternoon boys and I hope you are all doing great?

Join me live at 10am tomorrow right here.

You will need a kettlebell.

Here is the menu.

AMRAP 1 (15 mins)

10 alternating KB clean and press
15 squats
20 KB swings

2 min rest

AMRAP 2 (15 mins)

5 push ups
10 alternating half sn**ch (5L/5R)
15 Jump squats

2 mins rest.

AMRAP 3 (15 mins)

Circuit 1 and circuit 2 on rotation.

Looking forward to seeing you all there.

Tregs

Thinking of branching out....

To be fair dogs don't need to be motivated or cajoled to get moving like a lot of humans do..

It's quite refreshing actually.

I just say "We're going for a walk or run" and they are bang up for it!

Not sure how I ended up with 4 this morning but we got it done 💪💪

A plan for September?

I wrote this last night after 2 weeks away at a local spa / hotel with my partner Bex.

It was a gift I'd bought her for her 50th back in May but we were unable to go then as my Dad was going through his radiation.

That's over now and whilst he's still not out of the woods and has a very long way to go he was able to be on his own this weekend.

It was nice to kick back, drink some b**rs and w**e, eat some nice food and not worry about training for 48 hours.

In fact I took this pic, dehydrated from alcohol and working every bit of angles and lighting there was!

This weekend gave me the chance to set some intentions and plan out September.

I've managed to get a charity entrance into the Cardiff Half Marathon which is 5 weeks yesterday and will be running for the Velindre Cancer hospital where my Dad had his treatment so am going to switch the training up a little and run more.

Don't get me wrong, I've been running maybe once or twice a week with the dogs but largely smashing weights all year and whilst I've loved it, I've without a doubt, overtrained.

I've sometimes just been shifting tin for a few hours a day, literally smashing myself to keep my head clear but I can't complain, I don't feel too shabby right now in how I look.

However this month I'm going to get some more miles in my legs and do some more mobility and ease back a little from the tin (only a little mind, gotta look good in a vest for the half marathon!)

I'll also give my next b**r a miss now until after I cross the finish line and also want to get back properly into my 30 mins daily meditation as I've been so slack with it and it really helps me mentally.

So that's me for September, more running, more mobility and more meditation. I'm happy with my weight (77kg) and how I look so there's no weight loss goal, the plan is just to get a bit more half marathon fit.

But what about you?

Do you have a plan with the summer coming to a close? What does it look like?

If you gained weight and went backwards over the summer then with the kids going back to school this week means it's time to sort it.

Look, said with love but nothing will change simply by saying "I need to do something" but having no plan.

If your goal is weight loss then you need to know what your calories and protein requirements look like, also how many steps are you gonna do?

What about hydration? What about sleep? Any training involved?

If you don't have any idea of what all this looks like yet are desperate to lose weight then you are just pi***ng in the wind.

Need some help with all of this?

The doors are open for Septembers intake of my "Healthy Happy Dad" 12 week programme. The beauty of this plan is that you can start anytime meaning all you have to do is reach out and I can get you all set up.

No guess work, no gimmicks, no "this might work", just structure, support and a plan to follow based around you as an individual.

Those 20lbs are going to lose themselves and if you could do it on your own then you already would have.

Message me "Healthy Happy Dad" and let's get you fixed up with a solid plan for September.

Tregs

Finally getting the chance to get away and celebrate Becky's birthday which was back in May....

We haven't done anything until now because of my Dads treatment, so I booked this for end of August hoping he would be on the mend and he seems to be....

2 nights here and a chance to chill, decompress and reflect on a super challenging year to date.....

💪💪❤️❤️🙏🙏

At the start of 2025 I set myself a big goal.

To be the leanest, lightest and strongest I’d been in years — sub 80kg and visible abs (in good light) by the middle of summer.

I achieved it and maintained quite nicely, albeit putting a bit of timer back on at Xmas, like we all do right?

And this year? I've gone to another level, really pushing myself to get down to around 76kg.

Now I'll admit I have overtrained as it's really helped me mentally with coping with my Dad's cancer and right now my body does feel it.

But let's park the training for a bit, how I’m eating has been key.

The magic for me?

What I teach to my paying clients day in day out.

Calorie cycling.

It gives me structure AND flexibility with no on/off wagon mentality involved.

I can enjoy higher calories on the weekend, grab ice cream in the park, or eat out with my partner — and still drop 1lb a week consistently - FYI I've not had much alcohol at all.

Here’s my actual calorie plan that I've built around my life and schedule.

Mon: 1000 (24hr fast, protein only) Eat at 9pm

Tues: 1700 (Fast till 1pm, protein and fat only)

Wed: 1800 (Fast till 1pm, protein and fat only)

Thurs: 2000 (reintroduce carbs and breakfast earlier)

Fri: 2200 (same as Thurs)

Sat / Sun: 3000 each day with massive flexibility to enjoy higher calories with nothing off limits

Total intake: 14,700
Total burn: 18,200 (my current TDEE 2600 average over 7 days)
Deficit = 3500 = 1lb fat loss

My daily non-negotiables

170g protein (although I'd be lying if I said I hit that Sat/Sun)
3L water minimum (currently 5 in this heat)
15k steps a day, 7 days a week - no days off.

This structure gives me energy to train, flexibility to enjoy weekends, and clarity to stay consistent.

No gimmicks.

Just systems that work for real life.

🧠 I teach this in so much depth (and much more) inside the Healthy, Happy Dad 12 week programme.

The doors are open for Septembers intake so if you are ready to get some structure and support with the kids heading back to school then simply respond to this message with "Healthy Happy Dad"

Listen your kids need a healthier happier Dad, not someone who gets out of breath going up the stairs and loses his s**t over nothing. I will teach you the exact protocols I use with myself and my paying clients to get them into amazing shape, irrespective of age.


Keen? shoot me a DM.

Tregs

Solid stride out this morning with the youngest hounds 💪💪

Cardiff half marathon prep underway, although I've been running a a few times a week with the dogs all summer.

Lots of stopping to throw a ball in the water but kept the garmin running.

At some point I'll go out on my own and see where I'm at, but for now this feels good.

I'll be running for Velindre Cancer Service who have been nursing my Dad this year and you can sponsor me here.

https://cardiffhalf26.enthuse.com/pf/mark-tregilgas/post/28614869