Body Transformation London

George’s incredible transformation

He now has 👇🏼

✅ more energy to play with his kids
✅ is now fitter than ever
✅ Has the tools to keep in shape the rest it his life
✅ 10% body fat down from over 20%

Message me the word “ready” to discuss your goals and see how we can help you

Science or Scam Episode 10: mouthwash

What’s the best training Split?

What changed underneath is what actually matters.

Real transformations aren’t 12-week programmes. They take 18, 24, sometimes 36 months.

Built quietly. Without an audience. One boring session at a time.

If you’re 40+ and the shortcuts haven’t worked — that’s not because you’re broken.

The shortcuts don’t work.

The long way round is the only way that lasts.

—

Comment STRONG to book a call.

For a sedentary person on a normal diet — fair enough.

For an athlete? Wrong. Dangerously wrong.

If you sweat hard, you lose sodium. If you lose sodium and don’t replace it, performance drops, cramps arrive, and in the worst cases you end up hyponatraemic — which can put you in hospital.

Here’s how I actually calculate it.

THE PROTOCOL

→ Weigh yourself before and after training. Naked. Same scale.

→ Every 1kg lost = 1L of sweat.

→ Replace with 1.5L of fluid per 1L lost. (Yes, more than you lost — because you’ll keep sweating and urinating afterwards.)

→ Account for water you drank during the session.

→ Cap your intake at 750ml–1,000ml per hour. Drink faster than that and you overwhelm the gut. It just sits there.

THE ELECTROLYTES

Per litre of replacement fluid you want roughly:

→ 1,000mg sodium
→ 200mg potassium
→ 60mg magnesium

That’s the exact formulation of one sachet of LMNT in a litre of water. Which is why I use it.

Not an ad. Not affiliated. It’s just the cleanest formula on the market — no sugar, no maltodextrin, no artificial colours, no fillers.

Real electrolytes for real training. Not a marketing gimmick. Not a scam. Basic sports science that the internet keeps trying to forget.

Andrew Tate said BJJ is useless for anything outside the cage.

He’s wrong, and here’s why.

First argument. “A double leg doesn’t work on concrete.”

Think about that for one second.

What do you think happens to the guy who gets blast doubled onto concrete? He hits the back of his head on the floor.

Concrete doesn’t hurt the guy shooting if done properly. It hurts the guy landing.

Second argument. “I’ll bite you. I’ll gouge your eyes.”

You’re on your back. I’m on top of you with your hips pinned.

What do you think a heavy Bjj black belt is going to do to you with gravity and weight with both hands free.

If it turns into an eye gouging contest, the guy in the dominant position wins that too. Every time.

And this has already been tested.

There’s a promotion called King of the Streets. No rules. No gloves. Concrete. You can bite. You can gouge. Anything goes.

Look at Eric Olsen. He’s not the flashiest striker in there. He’s a grappler. He takes people down, pins their hips, and controls them, because he understands wrestling.

The guy underneath can try to bite. He can try to gouge.

But Olsen can gouge from the top, with his weight behind it, while the other guy is pinned and can’t move.

That’s the whole point. The dominant position doesn’t stop being dominant just because you remove the rules. It gets worse for the guy on the bottom.

Here’s what people who don’t fight don’t understand.

Grappling nullifies risk.

Put a high level striker in a fight and there’s always a chance he gets clipped by someone who’s crap. It happens constantly, in MMA and in the street.

But a third degree black belt who wrestles is not getting submitted by a guy who doesn’t grapple. Ever. It’s physically impossible if the guy doesn’t know any grappling.

Strikers get clipped. Grapplers get caught much less.

Every form of grappling is the best form of self defence, and it’s been proven again and again since day one.

The people telling you it doesn’t work have never had to use it.

Ironically Tristan Tate Andrews Brother has one MMA fight where he got taken down and TKOd in the first round

How much protein do you actually need?

NHS says 0.8g per kilo. Bodybuilders say 1g per pound. Neither is right.

0.8g/kg is the RDA — the minimum to prevent deficiency in sedentary adults. It’s the floor. Not the target.

2.2g/kg? Meta-analyses (Morton et al., 2018) show growth plateaus above 1.6g/kg. Anything more is expensive urine.

THE SWEET SPOT: 1.6–2.2g per kilo of bodyweight daily.

For an 80kg adult, that’s 130–180g. Spread across 3–4 meals. Real food first. Whey to fill gaps.

And as you age? Protein needs go UP, not down. Sarcopenia is one of the strongest predictors of how long and how well you live.

Muscle isn’t vanity. It’s longevity insurance.

VERDICT: The NHS is too low. The gym is too high. Aim for the middle.

Book a call — link in bio.