Cullen Coaching

🚀 48 year old accountant Neil got abs, lost 10kg, and improved his diabetes - while working 8-9 hour days in the office.

No giving up meals out.

Still able to enjoy a few beers on the weekend.

No putting his life on hold.

Just a clear plan which worked around him, his schedule, and his lifestyle.

Incredible work Neil - your hard work has paid off! 🔥

If you’re a busy professional or business owner in your 40s or 50s and you want to get back to looking, feeling, and performing at your best..

📲Message COACH and I’ll send you the info.

👉 Follow for evidence based training & nutrition tips to help you transform your body.

1. Worked out my maintenance calories (starting point):

Maintenance = body weight in lbs × 14-16 (this is an estimate)

I reduced by 10-15% to create a calorie deficit - typically enough to support fat loss whilst still keeping energy high for training.

2. Aimed for 0.75-1% of body weight lost per week:

This rate helped keep fat loss efficient, but still gave enough food to keep hunger manageable and training performance/strength high.

3. Set protein target:

Protein: 1.8-2.2g per kg of bodyweight

Started at the lower end of this range. As I got leaner, I pushed towards the mid-higher end to help preserve muscle, maintain strength, and keep hunger under control.

4. 80:20 rule

I roughly followed the 80:20 rule - in practice this looked more like 80-90% whole/minimally processed foods, with 10-20% left for flexibility

5. Trained hard (and properly):

3-4 gym sessions per week

I aimed to stay as strong as possible through the process. More strength maintained = more muscle maintained. If you’re getting stronger you may be growing muscle.

I trained to, or within 1-2 reps of failure on most sets. This helped give enough stimulus to my muscles for them to stick around.

6. Kept daily movement high:

8,000+ steps per day

Walking is one of the unsung heroes of fat loss. It burns calories with minimal training stress, and helped me stay in a deficit without impacting recovery much.

7. 1-3 steady cardio sessions per week:

Around 30 mins at a steady pace

These provided:
– Extra calorie burn
– General health benefits
– Improved recovery between workouts & sets

If fat loss stalled (and I was being accurate), I’d increase steps, cardio, or reduce calories slightly. Small adjustments are best.

👉 Follow for evidence based training and nutrition tips to help you transform your body.

Message or comment ‘TRANSFORM’ to start your online transformation.

Back when you played sport, you were in great shape

But back then you had one big advantage, which you may not even realise you had..

Accountability.

Miss training?

Your coach gives you a bollocking.

Your teammates are on your back.

Now?

Nobody notices if you fall off.

And that’s exactly why people struggle.

This is why we build accountability into our coaching. It is the main foundation of everything that we do.

We can;t achieve results like the ones that we do without keeping people on track. Which is why we prioritise accountability so much

And whilst the info with AI might be good, this is one thing it simply cannot do.

In our programme you have a team of coaches (who’ve also played sport themselves) and people who actually care whether you show up or not.

When you have a team around you it becomes much harder to fail.

Want to get the right support and accountability in place to keep you on track for your result? Comment or Message ‘TEAM’ and I’ll be in touch 👊

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