Trained by GS

I gained 2lbs in a day… then lost 5lbs.

This is why daily weigh-ins and weekly averages are so important.

The scale is affected by:
💧 Water retention
😴 Sleep
🧂 Salt intake
🍞 Carbohydrates
🍽️ Food volume
🚽 Digestion

I’m currently aiming to lose around 2lbs per week, so I focus on the weekly trend, not a single weigh-in.

Track the average. Ignore the noise.

Follow to see how this cut progresses.

The amount of people shocked by 14g fibre in a wrap tells you everything about modern diets 😂

Most people massively under eat fibre yet it’s linked to:
✅ Better digestion
✅ Better fullness
✅ Better gut health
✅ Better blood sugar control

And no… fibre isn’t just “vegetables”.

Different fibres do different things.

Some soluble fibres provide around 2 calories per gram because they’re fermented by gut bacteria and can help slow digestion and improve fullness.

Whereas insoluble fibre mainly passes through the body and helps digestion with basically no calories.

That’s why foods like these can be high fibre without the calories being sky high.

And before the comments start… yes whole foods are still important 😂

But simple swaps like this make hitting fibre targets FAR easier for normal people trying to diet.

One wrap = 9g carbs • 7g protein • 14g fibre 🤯

I talk a lot about keeping things simple and this is exactly that.

I always say aim to build towards around 30g fibre per day (most people are nowhere near that… and honestly I struggle some days too 😂). So finding easy swaps like this makes a huge difference.

And before anyone says “just get fibre from whole foods…” — do both 🤝
Add beans, salad, veg, lean protein… this is just making the base of the meal do more work for you.

More fibre → usually better fullness, easier dieting, and good support for gut health.

Simple wins > perfect diets 💪

Follow for realistic fat loss & nutrition tips 👊

Bank holiday ☀️ and the weather is unreal… so had a few people asking how I approach a calorie deficit in summer.

Truth is, you don’t need to disappear for 8 weeks and avoid every BBQ, ice cream van and beer garden.

A few simple swaps and habits go a long way 👇
🍭 Lower calorie treats more often
🍖 Build meals around protein
🥗 Add volume foods
🚶‍♂️ Use the good weather to move more
🍹 Save calories where it matters

But the biggest thing I’ve learned…

One BBQ. One meal out. One night with family or friends will not undo your progress.

Most of the guilt I used to feel came when I knew I wasn’t doing the 80% properly… because when your basics are nailed, you can actually enjoy the 20%.

Summer isn’t won or lost in one weekend 🤝

People are funny when you post a transformation 😂

You finally get lean and it’s:

“Keep going, you’re not done yet”“You’re getting too lean now”“Should you be eating that if you’re dieting?”

Can never win 😂

Truth is there will always be someone leaner, bigger, stronger or more shredded than you.If you constantly compare yourself to everyone else you’ll never actually be happy with your own progress.

Most important thing is YOU feel better when you look in the mirror… well at least most days because let’s be honest body dysmorphia likes to keep things interesting 😂

At the end of the day if you’re healthier, more confident, have more energy and feel good in your own skin… that’s what actually matters 👊

If you want to feel your chest more on chest press, stop turning it into a front delt exercise 👀

One of the biggest mistakes I see is people fully overextending at the top of the press…

❌ Shoulders roll forward
❌ Chest caves in
❌ Tension comes off the pecs

Instead:

✅ Roll shoulders back
✅ Keep your chest high/proud
✅ Think about keeping your shoulders behind your chest
✅ Press THROUGH the chest, not just moving the weight from A to B

People forget we should train the muscle through its range of motion… not just force the movement as far as possible.

More range of motion isn’t always better if you lose tension on the target muscle.

You don’t need to lock out and reach forward at the top to grow your chest 🤝

Control the weight. Stay stable. Keep tension where you want it.

Follow for more simple gym tips & coaching 👊

If you’ve left it late for your summer body… follow along. 👀

Currently on week 1.

This is the current setup for my aggressive 6 week cut:

🏋️ 5 gym sessions per week
🚶 6k daily steps (will increase when needed)
❤️ 30 mins cardio
🍽️ 1800 calories

And no… I’m not cutting out foods I enjoy.

No “clean eating only”
No surviving on chicken & broccoli
No detox teas or fat burners

Just keeping calories controlled, protein high, training hard, and staying consistent.

Most people overcomplicate fat loss when realistically the basics work incredibly well when you actually stick to them.

Over the next 6 weeks I’ll show you exactly what I’m eating, how I adjust things when fat loss slows down, and how you can get in the best shape of your life without making your whole life revolve around dieting.

Follow along if you want realistic fat loss advice that actually fits into normal life 👊

Funny how so many people start the gym to lose their belly or get abs… then never actually train their abs properly 👀

We all know you can’t spot reduce fat.
Doing 100 crunches a day won’t magically burn belly fat.

BUT… your abs are still muscles.
And like any other muscle, if you want them to look better, you should probably train them properly 😅

Most people will train chest, back, shoulders and arms hard every week… then throw in a few rushed sit ups at the end of a session once in a blue moon.

If visible abs are genuinely a goal:
✅ Lose body fat
✅ Build the abs themselves

Both matter 🤝

Personally I think abs should be trained 2-3x per week with actual intent:
• Progressive overload
• Controlled reps
• Full range of motion

Not just “ab finishers” for 3 minutes while checking your phone 😂

Follow for more realistic fitness advice and message me if you want help getting lean without overcomplicating it 👊

Chicken Fajita Skewer Wraps 🔥

If you’re bored of the same meals on a diet… try this 👇🏼
Easy, high protein, and actually tastes unreal.

Per serving (4 skewers):
271 kcal | 27g protein | 24g carbs | 7g fat

Ingredients:

* 500g 5% chicken mince
* 1 cup mixed peppers
* ½ red onion
* Fajita seasoning
* 5 wraps (cut into squares)

Optional dip (worth it):

* 50g 0% Greek yogurt
* 15g sweet chilli sauce
* 10g chipotle sauce

How to make:
Mix everything together, build onto skewers with wrap pieces layered in
Air fry at 200°C for 18 mins

That’s it 🤝

This is what I mean when I say fat loss doesn’t need to be boring.
You can keep meals simple, high protein, and still enjoy what you’re eating.

If you’re stuck for ideas like this while dieting, that’s exactly what I help with inside my coaching 👇
Drop me a message or hit the link in bio 📲