Dean Rahman PT

If you’re stuck wondering why your physique isn’t changing no matter what you try, believe me - I know the feeling.

In tonight’s video, I’ll explain how I got in my best shape and changed my entire life in the process

Hopefully it helps at least one of you out there 💙

Link in my bio at 8pm! See you there 🎥

The June Debrief 🌞

Was looking through photos around the start of this month and was genuinely like “as if that was this month” 😂 SO much has happened!

R&R 🧖🏾‍♂️
Strength flying up even at the end of a 17 week cut 📈
My brother Jamie sold out his headline show in Liverpool 🎸
Boss roast dinners 🥘
Losing fat, gaining muscle 💪🏾
A couple of trips to London 🌆
Wreaking havoc in hospitals near you 🌝
A looooot of good food 🍽️
And a few treats here and there 🍫
Coffee and catchups ☕️
Steps in the sunshine 🌞
Topping up the tan in Hungary 🇭🇺
As well as enjoying the local food and sights 🏰

Challenge now is to make July better!

Let’s do this 🙌🏾

The May Debrief 📔

One of those months where I actually didn’t feel like I’d done that much but going over this… there’s been a fair amount 😅

A trip to Ben Nevis 🏔️
Catching up with these established gentlemen 🍺
A detail and ceramic coating for the rocket 🚗
Loving being back on the pitch 🧤
First bbq of the year 🍔
Roast dinners with the fam 🥘
A Tango ice blast when it’s hot out >>>>
Padel is officially an addiction 😂
Making myself some big ass sammiches 🥪
And steak dinners 😍🥩
Squats approaching the strongest they’ve ever been 🏋🏽‍♂️

Felt a little bit slow this month but after 3 months of cutting that’s to be expected - now 5kg down and still gaining muscle.

Just over 3 weeks to go then time for a well earned break in Budapest!

Let’s go June 💪🏾

No matter how many girls threw themselves at me, I only ever had eyes for cake 😂😂😂

But jokes aside, this picture actually does represent how I’ve felt towards food for most of my life. Put it in front of me and all of a sudden it’s like I’ve never eaten before 😂

This led to YEARS of issues with portion control, binging and overeating to the point I’m uncomfortably full and feeling like I’m going to pop.

The lack of self control around food, particularly takeaways etc was a big contributing factor towards me being overweight for the vast majority of my 20s.

Maybe you’re in the same boat.

However if you’re in the same boat, you probably also know all about the feelings you get when you binge or overeat.

“Why did I do that 😫”

“Should have stopped at the 4th slice of pizza 🤢”

“I don’t even want this anymore, but I don’t want to throw it away so I’ll finish it 😐”

Nothing good comes from overeating and you certainly don’t achieve anything by finishing your food simply because it’s there.

Over the years, I’ve learned to be more mindful of this with a simple strategy.

If the satisfaction I get from eating food ever dips below a 7/10, I stop.

By the time I’ve waited for my brain to actually register how much I’ve eaten rather than wolfing it all down before it can realise, I find that this is enough to satisfy me without feeling like I’ve eaten too much.

It all comes down to eating mindfully, rather than mindlessly.

There’s diminishing returns on the satisfaction you feel when you eat a bite of food. The first couple of bites will be a 10/10 and it will decline as you get more full. Stopping when it dips below 7/10 is often enough!

A simple tip, but if you struggle with willpower when it comes to portion sizes, binging or overeating, this should help significantly.

Make sure you give this a try!!

The April Debrief 🌅

What a month it’s been 🙌🏾

Documenting your life always puts things into perspective - you’ll be thinking you had a quiet month then when you look back at what you’ve done there’s bloody loads 😂

Best month on YouTube to date 🎥🥳
Nearly 3kg down this month 💪🏾
Sunset sauna-ing 🧖🏾‍♂️
Back to footy ⚽️🧤
My initials being DR still getting me into all kinds of trouble 😂
Keeping on top of my goal to be a bit more social 😅
Enjoying the sun in London 🪿
Getting my hands dirty working on the whip 🚗
Wreaking havoc in the kitchen👨🏾‍🍳
Playing padel at literally any given opportunity 🎾
Putting the reps in at the laptop 💻
Representing CDO 🥋

Safe to say I’ve felt alive this month!

Time to get locked in on the last 10 weeks of this cut 🎯

Let’s get after it 💪🏾

The March Debrief 🌅

What a month 😅 the busiest I’ve had in a LONG time but also one that forced me to find another gear and get through it!

An absolutely killer month on YouTube 🎥
1 month of the cut in the bag ✅
Hanging out with my (now castrated 🥲) dog 🐻
Being absolutely destroyed in the best possible way at Unit 7 🫠
Strength on the up 📈
A much needed bit of self care 💆🏽‍♂️
Lots of steps (and sticks) with doggo 🐕
A couple of days in Belfast 🍺🇮🇪
Making myself some belter scrans…
While still enjoying a bit of what I fancy 🍗
Padel szn 🌞
Feeding the hungry boi 🐶

Honestly the past 4 weeks have felt more like 4 months 😂 but after a really difficult period I’m proud of myself for making it to the other side and finding another level.

April has a lot to live up to 💪🏾 let’s do this!!!

The February Debrief 📕

Been waiting a long time for a month like this one - where I feel somewhat alive again 😂

Early starts at Unit 7 💪🏾
Happy clients = happy Dean 🥳
Fuelling myself with boss food 🥗
Feeling like a tank at a peak bulk weight of 92kg 🏋🏽‍♂️
Cardio also coming along nicely 🔋
A few off plan bits never hurt anyone 🍔
Making sure Mr Bear gets his zoom time 😂🐻
Got an email from Becks himself (was surprised at his career change though) 📧

First time in a while I’ve felt like training, nutrition and business are all moving in the right direction 📈

We’ve got an amazing foundation now to begin the cut on March 1st and I’ll be documenting the whole thing for YouTube 🎥

LFG!! 🎯

The January debrief 📖

We’re starting the year as we mean to go on 💪🏾

Making the most of the freezing weather 🥶
Visiting the family and enjoying some winter sun 🇧🇩☀️
Starting my Unit 7 journey 💪🏾
Getting back on track with CDO 🥋
Putting some miles on the new one 🚗
Nerdy engineering stuff 🔧
Investing in expert help to stay at the top of my game 📈
First London trip of the year 🏙️
All sprinkled with good times with good people and of course… lots of good food 🍽️

It was so important to me to make a strong start this year and thankfully for the most part January has been a great month 📈

The bar has been set and the challenge now is to maintain this pace 💪🏾

For the first time in a long time I’m feeling “motivated”, but still staying grounded as we all know that feeling never lasts 😅

Appreciate it while it’s there and make the most of it, but make no mistake, the real test of your resilience is how you act regardless of how you feel.

February awaits. LFG!!

While fat loss may be simple, it’s definitely not easy and by far one of the most important things to do is to be kind to yourself along the way.

Yes an element of sacrifice might be needed depending on your starting point, but it should never be detrimental to your enjoyment of life unless you’re in a very specific category of people.

Please make sure you share this with someone who thinks excessive restriction is the only way 💙