Brogan Walls Fitness

Skinny Fat

The build most people probably have. Not fat but not happy with their body composition either.

First let’s dive into why you are in this spot right now.

Poor nutrition and food quality. Chronic stress and very poor sleep quality. Periods of repeatedly dieting down, gaining weight, losing weight again. Not enough training OR you are training but no where near hard enough to actually build muscle.

If you are skinny fat, you most most likely don’t have enough muscle mass on your frame. In order to build muscle mass, you need to get your body into a spot where it is responsive to both food and training stimulus.

This is where getting some body fat off you will be essential by focusing on the following :

- Aiming for a consistent protein intake 1.6-2g per kg of body weight.

- Time your carbs around training window. Not only will this improve your insulin sensitivity but also fuel you both pre and help recover (post)

- Big emphasis on your food quality. Trying to stick to whole food , single ingredient foods.

Time availability and training experience will dictate your training split and your ability to actually gain muscle mass.

New to training then any stimulus will be great to help build some mass on your frame. Been training for a while then getting your form and ex*****on dialled in will be key for directing proper stimulus.

Focus on training your main muscle groups twice per week, with about 8-12 sets per week.

Fully body splits if you are short on time, Upper Lower if you have a little bit more.

If you want even more support then drop me a DM to talk about how I can help you get there 🫵

Yours abs are much more than just a six pack.

They are the centre of everything you do in the gym. Your spine is the axis your entire body moves around. When you can’t resist the forces of gravity, or train your spine to flex , extend , laterally flex and extend then your body will find movement somewhere it shouldn’t.

This is where your “random” shoulder and lower back issues are probably coming from.

Placing your core work at the start of your session can be very beneficial for a number of reasons. Number 1 most people can’t be bothered after the end of a tough gruelling session so end up missing it, so by training it at the start you actually get the work in. But the main reason is training it at the start will open up space and allow you to get into better positions with better ex*****on for your main lifts.

Train with purpose, train with intent and feel better in your own body

Now that Summer is done most people will let themselves go. They stop caring about what they are eating, start training much less and in general just let their standards slip.

In reality this is the perfect time to get ahead, build a physique and lock in habits over this time where socials are usually much less often.

It can be a chance to spend a good period of time, bringing food up, training hard and building some tissue.

Or if you are someone that had loads on over the summer and enjoyed themselves a bit too much, then it can be a chance to spend 6-8 weeks tidying your physique up, dropping some body fat then spending November - March growing muscle.

Whatever camp you are in, this is the perfect chance to get ahead, build a physique, mindset and lifestyle that shows next summer.

Most people won’t start until May next year, crash diet for their holiday then will be disappointed with their physique when they don’t look how they want.

This is the reason. The physique you want and physiques you see are built over these months. Spending time growing and doing the hard work that no one sees.

So if you are ready to get to work, and get dialled in with your training, nutrition and lifestyle

I have spaces available for September to help you finally make progress and get the physique you have always wanted

DM me for more info and we can discuss how I can help you 🤝

Most people working a 9-5 aren’t failing because they lack motivation. They’re failing because their day has no structure or routine so their fitness goals get pushed back and there is never any consistency to see change, which leaves you in that constant loop of starting, seeing 0 progress so you quit then start again in that viscous loop

That ends today.

Train first thing. Get the hardest task of the day done before your brain has the chance to talk you out of it. Structure your meals so you’re never making decisions on an empty stomach or a stressed mind.

Walk more than you think you need to ,steps are doing more for your fat loss than you realise.

Protect your sleep like it’s part of the programme, because it is. And plan your week in advance, so life doesn’t get the chance to throw you off it.

None of this is complicated. It just requires you to actually follow it for long enough in order to see the change happening.

Build the routine once, and the results stop being something you chase and start being something you can’t avoid.

Want a clear starting point? DM me “FAT LOSS” and I’ll send you the guide no strings attached.

Christian didn’t need motivation. He needed a plan that actually worked.

He came to me to solve a problem he’d carried for years. No matter how consistent he was in the gym, he couldn’t add real muscle. No structure behind the effort he had put in for years. Six weeks in, that changed. His performance in the gym, his physique improving, and his lifestyle.

Then the plan flipped overnight. A late notice acting job meant he needed to shift his focus and get leaner.

With a quick turn around we didn’t have months to ease into it, just a hard deadline and a physique that had to be there for the role he got.

This is the part where most would panic. The idea of having to pivot and change the goalposts.

Recalculating everything overnight. Protecting the muscle mass he has while stripping fat as fast as it could safely come off. No crash diet. No guesswork, just consistency with sticking to his diet, getting his cardio done and protecting his sleep.

Every variable pulling the same direction, because a deadline that tight leaves no room to be wrong.

Four weeks later: 6.4lbs down on average, sitting around 12% body fat, TV-ready exactly when it mattered.

The number on the scale isn’t the story. The story is a man who trusted the process when everything changed with no warning, put in the work without hesitation, and got the result because the standard never dropped his or mine.

That’s what I hold every plan to. Whether you’ve got twelve months or twelve days, the work still has to be right.

Want to finally make a change? DM me “CHANGE” and let’s chat.

Most people are looking for the magic sauce or hidden formula when it comes to dropping body fat and getting in shape.

The real work comes from showing up and being consistent.

Consistent with your food intake, your training and recovery.

Having go to meals that allow you to stay on plan, sticking with your training programme for longer than 6 weeks and actually getting stronger and executing movements more efficiently.

Do more of the “boring stuff” and get better results.

If you need help doing this, drop me a message and I will be in touch with how I can help you👊

The 8 Week Project Peak Is Back

Just in time for Your Summer Holidays ☀️

This is not another crash diet ❌

It is a focused 1-1 Coaching Sprint to help you :
-Drop Body Fat in time for your holiday
- Feel confident walking around with your top off
- Build habits that last beyond the summer

What you will get :
- Training plan in my coaching app allowing you to follow on and track your weight and reps
- Nutrition set up with calories and macros designed for dropping body fat
- Weekly check ins and feedback

Perfect if you want to feel confident in your clothes, by the pool and on the beach

Don’t leave it last minute and crash diet 4 weeks out from your holidays

📆We Start on the 6th April
💰£100 one time payment
🎯10 spaces available

DM me “PEAK” and let’s get you in the best shape before your holidays