Alex Searle Fitness

10 diet hacks that will completely transform your physique 👇

1 Hit your protein target every single day

0.7–1g per lb of bodyweight. Protein is the single biggest dietary lever for muscle growth, fat loss, and satiety. Most people are miles off this.

2 Eat protein first at every meal

Front-loading protein blunts appetite, stabilises blood sugar and boosts thermogenesis. A simple habit.

3 Drink 500ml of water before each meal

Studies show this reduces caloric intake by ~13%. Hunger and thirst signals overlap more than you think. Most people are chronically dehydrated.

4 Time your carbs around your training

Carbs before and after training fuel performance and recovery. The rest of the day? You don’t need them as urgently. Prioritise protein and fat instead.

5 Stop eating 2-3 hours before bed

Late-night eating disrupts deep sleep and blunts growth hormone release. The hormone your body uses to repair and build muscle overnight.

6 Eat slowly and without screens

It takes ~20 minutes for satiety signals to reach your brain. People who eat fast consume significantly more calories. This one hack alone can shift your body composition.

7 Track your food for just 2 weeks

You don’t need to track forever, but doing it once is eye-opening. Most people massively underestimate calories and overestimate protein. The data changes behaviour.

8 Add creatine daily

The most researched supplement in existence. 5-10g/day improves strength, muscle retention during a cut, cognitive function, and energy production.

9 Prioritise whole foods 80-90% of the time

Ultra-processed foods are engineered to override your fullness signals. Whole foods naturally regulate appetite, improve gut health, and provide the micronutrients your performance depends on.

10 Nail your sleep to transform your diet

Sleep deprivation increases ghrelin (hunger hormone) by up to 24% and tanks your willpower. Even perfect nutrition falls apart on poor sleep. Sleep IS part of your diet.

Follow for more

Comment “Blitz” and i’ll send a copy of the full program to follow 💪 Example session ⬇️

If you’ve only got 3 days to train, you need to make sure you schedule this right if you want results… here’s an example session framework:

For all exercises: 2 sets x 6-10 reps
Incline smith machine
Cable flys
DB bent over row
Pull ups
DB Shoulder press
Cable bicep curl
Overhead Tricep extension

You can still achieve an elite physique training just 3 days a week.

You’re not seeing progress because you’re still training with what you remember from when you were a teenager ❌

12 habits that will make you dangerous 👇

1. They train like an animal. Even when they don’t feel like it. Heavy lifts, high intensity, maximum effort.

2. They prioritise getting the best quality sleep. If you roll your eyes at that, you can keep scrolling now.

3. They eat highly nutritious quality foods. High protein. Single ingredients. Not kids food, not junk food, not sweets.

4. They set personal goals so big they’re embarrassed to share it with 95% of others because they just wont get it.

5. They protect their time and energy. Because it’s their most valuable asset.

6. They do hard things on purpose. Cold. Early. Hard. Heavy. Uncomfortable.

7. They cut the noise. Toxic people, toxic feeds, toxic excuses.

8. They track their progress relentlessly. What gets measured, gets improved.

9. They outwork their doubts. Action will solve more than questioning.

10. They rest without guilt. Burnout is not a badge of honour.

11. They never let a bad day become a bad week.

12. They show up again tomorrow. No matter what happened today.

The gap between where you are and where you want to be is just habits. That’s it. The right habits, stacked daily.

Which one are you starting today? 👇

Full program details here ⬇️

Comment “GAIN” and i’ll send a copy of the program

Most guys don’t have time to spend hours in the gym… this doesn’t mean you can’t get in shape

If you train 4 days per week, here’s exactly how I’d structure it:

Upper A 💪: 2-3 sets of 6-12 reps
Smith incline press
Flat DB bench press
Close grip lat pull down
Wide grip row
DB lateral raises
DB hammer curls
Cable tricep extension

Lower B 💪: 2-3 sets of 6-12 reps
Hack squat
Leg press
DB RDL
Seated leg curl
Hip extension
Leg press calf raise

Upper B 💪: 2-3 sets of 6-12 reps
Cable lateral raise
Machine shoulder press
Incline DB press
Barbell bent over row
Preacher curl
Cable bicep curl
Tricep push down
DB skull crusher

Lower B 💪: 2-3 sets of 6-12 reps
Seated leg curl
Deadlifts
Leg press
DB walking lunges
Hip thrust machine
Smith calf raise
Seated calf raise

Comment “GAIN” and I’ll send a copy of the full program details 👇

Comment “3 DAY” and i’ll send the full 3 Day Training Program

Managing a busy schedule doesn’t stop you from building a fit, lean and strong physique

Every week I speak to guys struggling to lose weight but how you structure your week is the key

It’s what you’re doing within those days that counts

Poor structure & routine
Sloppy diet
Inconsistent training
Bad habits

This is exactly what we cover (and more) with our guys to get them in the shape of their life, while working around a busy schedule

Comment “3 DAY” and i’ll send the full 3 Day Training Program