TRAIN WITH GARY

🔹️Expectation vs Reality 🔹️
🔹️Getting "Toned"🔹️

🔹️The word "Toned" is one of my least favourite words in the gym community
And what people think they need to do to achieve that is WAY!!!! Wrong too

❌️Hours of Cardio
❌️Massive Calorie Deficit
❌️1,000 Ab Workouts
🔹️Doing all this will loose any muscle you want to keep especially being in a drastic Calorie Deficit
🔹️1,000 ab based exercises does not give you that lush 6 pack
Overall instead......
✅️Weight training
✅️Priorities Protein
✅️Sleep/Rest
There is other factors to add onto the list but these 3 will get you BETTER results then what the expectation is offering

🔹️With my coaching & training I give the correct knowledge & guidance towards the results you want
✅️Guided weight training plans
✅️Propper Nutrition
✅️Structure to the sessions
✅️Structured Calorie Deficit

Giving the best results

Online & In Person 1-1
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔

🔹️Healthy Alternatives 🔹️

🔹️Weekend Treats🔹️
This is a guide to show you the calories that go into a Weekend Treat
🔹️Option 1- Chocolate & Crisps
🔹️Option 2- High protein Option with healthy fruit alternative
Choose a Treat that will not set you back
✅️High protein
✅️Quality Nutrition
✅️Natural Sugars

Dont let your diet be compromised by a Treat on the weekend that can set you back

🔹️The Healthy option is a winner
✅️Great Taste
✅️Calorie Controled

Online & In Person 1-1
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔

🔹️Why You Need Protein🔹️

🔹️Protein is hands down the most important maccro, the benefits we get is so important to seeing gains in the gym and in life too

🔹️You need protein NO matter what even if your not a Bodybuilder you could keep active by doing cardio its essential to life.

🔹️Helps with;
Muscle Building
Metabolism
Heart Health
Keeping Fuller For Longer
Regulates Hormones
Promotes Low Bodyfat Levels

Online Coaching 💻
In Person Sessions 🏋🏻‍♂️
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔

🔹️Importance of Electrolytes & Hydration🔹️

🔹️Its so important to be hydrated for trianing and in life.
The ways it effects the body in regards to energy & performance is vital
🔹️Having a good source of potassium & salt in the body is required to performance and health

🔹️These are the food to consume to get hydrated & up your Electrolytes in the body
🔹️Have on wake up and especially before the gym too

Online Coaching 💻
In Person Sessions 🏋🏻‍♂️
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔

Calfs To Bulls

🔹️One stubborn muscle group Calfs....Take so much to grow and might have to change outside the box

🔹️These are x2 methods I have used to bring my Calfs up over the years.
Gone of the days 3 sets of 10 time to make them work

🔹️Choose a weight that will challenge you working at around 80% on the last set.
Does not include any warm up sets on this. These are all working sets

Online Coaching 💻
In Person Sessions 🏋🏻‍♂️
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔




#

🔹️Lush Legs🔹️

🔹️Ladies one for you this morning....
Targeting;
Glutes ✅️
Hamstrings ✅️

🔹️Choose a weight that will challenge you working at around 80% on the last set.
Does not include any warm up sets on this. These are all working sets

Online Coaching 💻
In Person Sessions 🏋🏻‍♂️
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔

Carbs DONT!!! Make You Fat🔹️

🔹️Back again defending Carbs showing you why they are not bad and can eat at ANY time
Today's file.....eating carbs late makes you fat

🔹️The graph hear shows before 6pm and after 6pm of all carbs in a wide range
And look....they are the same calories at all time

🔹️Why they get classed as BAD!!! Is because late at night people binge on carbs like pasta rice bread and then gain weight
"Must be the carbs"
Or
Not track calories through the day going zero carbs then have excessive amount in the evening which then you know it gains weight

🔹️The key to this is tracking Calories to show how much your eating.
Eat too much =increased body weight
Eat less = decreased in body weight

🔹️Its 2026 and people still believe this silly rule 🙈🤯 HOW!!!! Iv worked in gyms 20+ years and bodybuilding for 15+ and I knew then and spread the word too
This is the message im trying to spread

Carbs are NOT the enemy
Overeating is the enemy

nline & In Person 1-1
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔

🔹️Low Calorie Food🔹️

🔹️These are a few options when on a diet to put into your plans
Looking for low calorie dence food

✅️Full for longer
✅️High protein
✅️Low calories
✅️Full of nutrients

📑Meal preps & Plans
Get my clients the results they want
📉Weight loss
💪🏻Muscle Gain

80/20 rule in regards to diet
🔹️Make it achievable is the key aspect 👍🏻

nline & In Person 1-1
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔

Online & In Person 1-1
DM for Training/Nutrition & Meal preps ideas
📧[email protected]
📞07880618920
🏋🏼 Personal Training
👨🏻‍💻 Online Coach 1,3 & 5 Month Blocks
🥩 Nutrition Plans
🔹️Month Block sessions 🗓
🔹️6 & 12 week diet plans🥩🍌🥔