The reason most diets fail isn't willpower.
It's hunger.
Here's a full list of foods you can eat in large amounts without blowing your calories.
Eat more. Stay in a deficit. Stop suffering.
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🥩 High protein fillers
Cottage cheese — 100g is 11g protein at 80 calories
Egg whites — 100g is 11g protein at 52 calories
Chicken breast — 150g is 45g protein at 250 calories
Greek yoghurt — 200g is 20g protein at 130 calories
🥦 Volume vegetables
Spinach — eat 200g for under 50 calories
Broccoli — fills your plate for around 55 calories per 200g
Cucumber — an entire cucumber is under 45 calories
Cabbage — cooked 200g is 50 calories and genuinely filling
🍎 Smart carb swaps
Rice cakes instead of bread — 35 calories per cake vs 80 per slice
Oats instead of cereal — more fibre, slower release, keeps you full longer
Sweet potato instead of chips — 150g baked is 130 calories
Watermelon instead of snacks — 300g is 90 calories and 90 percent water
🥤 Drink strategy
Sparkling water kills cravings between meals
Black coffee suppresses appetite for 1 to 2 hours
Herbal tea in the evening stops the 9pm snack habit
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The goal is a diet you can actually stay on.
That only happens when you're not starving.
Build your meals around this list and the hunger problem mostly disappears.
Save this and pin it to your fridge door.
Follow for more practical fat loss advice for busy men who want to eat well without obsessing over food.
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Personal training online and face to face If you want to get great results whilst having fun during your training session, you have come to the right person!
Let's make you feel great and look great!
03/05/2026
The diet you tried didn’t fail because you weren’t disciplined enough.
It failed because it was built for someone else’s life.
I’ve coached men for over twelve years. The ones who struggled most weren’t lazy. They were following advice that had no connection to their reality.
Business schedules. High stress. Kids who need you in the evenings. Late nights, early mornings, no time to prep food like you’re on a TV show.
Swipe through. I’ve broken down exactly why each approach breaks down — and what to do instead.
Save this so it’s there the next time something doesn’t work and you start blaming yourself.
And follow for more. Every single day.
01/05/2026
He messaged me saying he wanted to lose a stone.
He was 44. Running a business. Two kids, nine and twelve.
Everything was functioning on the outside.
But when we got on a call and I actually asked him what he wanted — properly asked him — he paused for a long time.
Then he said: ‘I just want to feel like a person again. Not just a dad and a boss.’
That’s the real answer. Every time.
The weight is a symptom. What’s underneath it is a man who’s been pouring into everything and everyone around him and running on empty.
He’d tried the gym with a mate. They went three times and stopped. He’d tried cutting carbs for two weeks and felt awful.
He’d been following celebrities online and comparing his results to their lifestyle.
None of it was built for him.
Six months later he’d dropped 11kg. But he told me on our last call that the weight was the last thing on the list.
What mattered was that he walked into his kids’ school events feeling like himself.
That he had energy in the evenings instead of just sitting there.
That he looked in the mirror and recognised the person looking back.
That’s what this is actually about.
Follow if that’s the version you want.
30/04/2026
The number one reason men in their 40s don’t start is ‘I don’t have the time.’
I understand why they believe it. Everything they’ve been shown makes it look like a full-time commitment.
It isn’t.
I work with business owners and dads who run companies, manage teams, and are present for their kids.
Three sessions a week. 45 minutes. A straightforward approach to food that doesn’t require giving up the things you actually enjoy.
Swipe through. I’ve broken down exactly what you do and don’t need.
Save this so it’s there when the excuses start. And follow for more every day.
Seated back row
Concentrate on the work of your lats!
Take your lower back out of equation!
Full extention through the elbows
Firmly keep your feet on the platform and your chest on the pad
Brase your abs, brush your ribs with the elbows, look straight forward.
Quality tip: squeeze your shoulder blades every time you row to maximise the effect of the exercise!
Chace the quality and technique and you'll see how much faster your reflection in the morrow will change!
It's a lifestyle not a workout
#121
Biceps burl with a bar!
There is no need to swing ur arms and engage ur shoulders into work. By doing that you are taking workload out of ur biceps.
Get yourself in the set position
Lock your shoulders
Shoulder blades togwther
Bring the bar up from your things to your shoulders and stop approximately fist distance away from then.
Make sure your elbows are pointed down to the floor.
On the way down full extantion to your thigbs.
You want to maximise your contraction by working through full range of movement.
Drop the weight if it's needed.
Quality over quantity
Contact me directly for more info on 07528651239
And remember to have fun
It's a lifestyle not a workout
#121 .fit
Thank you Stas!
Great work!
Strongly recommened for your digital content!
Great specialist, reasonably priced, honest advice and fantastic results!
Contact him directly!
CONTACT HIM!
Only use hyper extension if you are physically ready for it!!!
It takes a lot of prep work to achieve this level.
Great chest overload!
Massive mid core work.
Full body engagement
Focus on your chest contraction.
Don't Arch your lower back.
If you want to make it even more challenging - use slightly less stable base(like we did)
To learn how to get from regular push up to hyper extention call me on 07528651239
Book a session online or face to face.
It's a lifestyle not a workout
#121 .fit
Dead lift
Remember: your main goal is to engage full posterior chain (hamstrings, glutes and back)
Keep your spine alignment neutral
DO NOT break your spine alignment
It will increase risks of injury, slow down the progression, reduce performance level.
Make sure your head is moving together with your torso.
Tip: start with light weight or no weight at all to get your posture and technique right.
Have fun, enjoy and keep it safe!
It's a lifestyle not a workout
Contact me directly if you want to learn more call me 07528651239
#121 .fit
Mountain climbers!
It is so easy to do it right: keep one foot on the floor and another on off the floor, and just run (or walk if you have to)
This exercise is about your core strength.
Keep yourself off balance it'll make your muscles work more.
Keeping both feet on the floor will reduce the productivity.
You want to run in horizontal position, not to jump switching your legs.
Do it right, folks! Don't cut conners and you'll see results!
It's a lifestyle not a workout
#121 .fit
30/12/2021
2022 Resolution:
New Year - New Plan!
Spend more time on yourself!
Focus on your mental wellbeing and physical activity.
Mental and physical wellbeing are going hand in hand and now is a fantastic time to start this journey.
15weeks plan
Full body composition analysis
Kcal calculation
Free online consultation
Bespoke program design
Different packages available
Limited spaces
Book before 2nd of January and get 10% extra off plus free session.
Call me on 07528651239 or email on [email protected] for more information.
#2021 #2022
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