Ollie Burman Coach, PT

The 80/20 rule… Sensible lifestyle options 80% of the time, fun and frivolity 20% of the time

Life is about and I believe whole heartedly you can have a great looking, healthy, high performance body while still enjoying everything you want. I don’t feel like I miss out on anything and I look pretty decent with my top off

So how is this meal supporting my goals of looking and feeling great in my body?

It actually contained just enough protein to support muscle protein synthesis

I’ll bolster my total daily protein in the other meals to make sure I have adequate building blocks for my body

I had trained this morning, lifted heavy, achieved failure, created a need in my muscles for energy and nutrients so that’s where this food goes first

The “digestion walk” afterwards, we walked too and from Chapel Allerton for this, about 40 minutes each way. Walking after meals is incredible for digestion and recovery and managing your insulin. If you do nothing else for your health, walk after meals

I don’t track calories, I make sensible choices around food and train with high resistance regularly and consistently. Sometimes I am in a calorie surplus, sometimes I am in a deficit, most of the time I am recovering from some form of exercise. This is conducive to better metabolic health, better health, more muscle mass, lower body fat, and a healthy happy relationship with food and a balanced life

I have always lived this way, it is really simple (not necessarily easy at the beginning) and enjoyable, with no binge/restrict cycles, no food guilt, just balance

If you’d like to learn how to live this way, learn how to lift, get fit, strong, perform and look more like an athlete, it’d be my pleasure to coach you towards a life of balance where you love and enjoy your body. I’m quite passion about it. My Metabolic Strength Academy is the place

It’s just the bags under the eyes that are new and that’s down to 👶

I do have fitness goals this year, but they’re completely performance based. My physique is going to take care of itself because of the principles that I’ve applied over the past decade and more:

👍🏼 Prioritising protein
👍🏼 Eat enough to fuel my body
👍🏼 Variety (plenty of fresh fruits and veggies)
👍🏼 Mostly home cooked meals
👍🏼 Limiting processed foods
👍🏼 Pursue strength
👍🏼 Remain active

👎🏼 Restricting calories
👎🏼 Exercising for calorie burn
👎🏼 Eliminating food groups (UPF’s I don’t consider to be “food”)
👎🏼 Feeling guilty over a takeaway

These principles are surprisingly easy to stick to and get even easier the longer you apply them. It doesn’t have to be 100% of the time. Eat well the majority of the time, and enjoy a treat occasionally.

This paired with a good strength training program is all you need to sculpt a body you ❤️

If you’d like to know how you can comfortably build the practices that will get you loving yourself and still enjoy everything food has to offer, drop me a follow and a message.

Always happy to help, it’s my passion to help people become healthier and happier for it!

Why does getting in shape have to mean food restriction and hours of cardio?

I very rarely coach my clients to cut calories. My aim in the Metabolic Strength Academy is actually to have members increase the amount of food they’re eating over time whilst getting leaner.

This will likely include an occasional and short term reduction in calories but what we’re working towards is your daily caloric maintenance being higher when you finish working with me than it was when you started.

That means eating more food and maintaining a body weight and composition that you’re thrilled with. Imagine having complete freedom to eat what you want without the worry of what it’ll do to your waistline

What happens with the standard approach of reducing calories and increasing exercise until you reach a desired “weight” is that unless you continue to eat at the lower number of calories you consumed in order to lose the “weight”, the “weight” comes back on. If you’re reading this, that’s probably happened to you before

Why do I keep putting “weight” in “‘s?

Because weight is a term for mass, not for specific types of body tissue such as fat, muscle & bone. When we simply set out to lose “weight”, we lose mass, some of which we’d be far better off holding onto.

We want a better body composition, which means losing fat, but gaining/maintaining muscle. Lose muscle, which is what happens when you diet too hard and long and do too much cardio without the necessary strength training, and you’re setting yourself up to bounce back with more fat than before!

In the Metabolic Strength Academy you’ll favourably lose body fat and increase muscle mass. This is one of the best things you can possibly do for the way you look, feel and for your short & long term health.

That’s why I’m confident enrolling in the MSA will be one of the best investments you will ever make

I’m passionate about helping people get leaner, stronger, healthier and happier in their bodies.

If you want you some of that, get in touch

✌️ & ❤️

It’s no secret I’m all about real food, avoiding processed stuff for the most part.

One of the biggest push backs when it comes to eating a mostly whole foods diet is the convenience factor. And granted, this isn’t something you can grab and eat on go, but it really doesn’t take long.

Some planning ahead as to what you’re going to eat in a day and you can time your meals and snacks to fit your schedule.

This takes me about 15 mins to make and eat, is very tasty, packs a load of protein and is inexpensive.

If you aspire to have less body fat & more muscle, be fitter & stronger (& why wouldn’t you?) maximising your daily protein intake is vital. Get less than 1 gram of protein per kilo of target bodyweight daily and you’re fighting an uphill battle.

Cottage cheese is a protein hero
Mackerel is full of protein with a great amino acid profile
Sourdough rocks my world
And hot sauce goes on almost everything

Don’t be scared of it, find things that work for you and chase your protein targets with vigour 💪🏼💪🏼💪🏼

I’m not a fan of ‘before and after’ photos for various reasons. What I do love is celebrating clients and their triumphs.

Donna has been working with me for a year now. When we started, she’d never set foot in a gym, recently recovered from breast cancer — after a mastectomy and enduring the infamous Red Devil chemotherapy left her with significant weight gain, low confidence, and a real disconnect from her body.

Thankfully for us both (I’ve loved being involved in her journey), she replied to a promo post offering half-price sessions for a month.

The difference from then to now is huge, to say the least. Not only has she lost a substantial amount of body fat, gained muscle, and rebuilt her physique from the aftermath of cancer treatment, but her confidence has skyrocketed. Her outlook on life is more positive than ever, and as shown here, her strength is through the roof:

100kg deadlift ✅
107kg trap-bar deadlift multiple ✅
70kg back squat reps ✅
80kg deadlift reps ✅
Pull ups ✅

When we started, Donna had never lifted weights, let alone done a deadlift or a back squat. Fast forward to today and you’ll see textbook examples of both — including a 100kg deadlift, something many men I know could only dream of.

This newfound strength, confidence, and enthusiasm has changed her life in every sense. She walks taller, smiles wider, and has rediscovered what her body is capable of.

It’s been a privilege to be part of her journey — proof that it’s never too late to rebuild, and that true transformation runs far deeper than aesthetics.

How did we do this? Well apart from an unbelievable attitude from Donna, I applied my Metabolic Health Academy approach to her training:

Get stronger & fitter, build muscle, eat to fuel the body, no restriction, no calorie counting, just a protein target and proper strength training.

The metabolism increases, the body starts working for you rather than against you, the fat gradually comes off while you rest and recover, you look slimmer and feel amazing.

This approach is the sustainable way to sculpting a body you can be proud of, where the weight won’t rebound and you look and feel 💯