14/06/2026
I do not make the rules
I am just the messenger
Jamie Lissenburg - Online Transformation Coach
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Getting people like you into photoshoot shape
No one’s complained…yet
14/06/2026
Building your physique can be fast tracked
Making it simple, easier to adhere to and more enjoyable
Because we know you’ve been on an uphill battle to lose and keep those few kilos off
Trying the latest hack you’ve read in Men’s Health, slashing calories, eliminating carbs from your life and becoming the most arsey person to be around, the next best fat burner which your favourite juiced up but claims they’re natty gym bro swears by and just conveniently has a discount code for you to use
The hacks don’t work, the fat burner gives you the s**ts and you’re left telling yourself that you’re destined for a life of looking like you’re carrying a spare tyre
So what’s the solution?
Hire a coach
Which is exactly what Eduardo did
We crafted a plan that slotted in with his life, kept it simple around his diet and keeping carbs in them which meant he remained a decent human being, got a gym plan which he tracked and repeated week after week to get stronger in each movement
With not a single fat burner consumed, which im sure his toilet was thankful for
12 weeks later and he’s being asked by members in the gym when he’s stepping on stage
A mere 3 months of hard work, following a plan, being held accountable
It’s not bad going when you’ve been struggling for the last 3 years, losing the same 5kg over and over again
All it starts with is asking for help
So put the magazine down, unfollow the (un)natty gym bro and DM the word “BUILD” and let’s finally get you out of that frustrating loop@
13/06/2026
This is a big reason why your gaining phase doesn’t work
It’s not because of genetics
It’s not because you’re not injecting yourself in the bum
It’s not because you’re not taking creatine
A big part of why you don’t build muscle is that you don’t give it enough time
You expect to build muscle in weeks
Thinking that because you got lean in 8 weeks that you’ll build all the muscle you want in 8 weeks
It doesn’t work like that
Building muscle is a slow (painfully slow) process
It requires time, patience, consistency
Not cutting it short because you feel a bit fluffy
Or you don’t like your progress pictures anymore
Or your clothes feel a bit snug
If every 6 weeks, you stop your build and diet down
You’ll always look as you do
So if you have real aspirations to build muscle
To fill out your tops
Have bulging biceps
A thick back
Then commit and give it time
Let the magic happen because if it is done right, when you do diet down again
You’ll realise how far you’ve come
11/06/2026
Legs - Week 14
My gym got a new Cybex hack squat and leg press 😍
I can’t tell you how good it was to use these two machines again after so long
Huge improvement from them on what they had before
This was a tricky session though
I’ve tweaked something in my left glute, not sure if it’s a nerve or muscle but even walking is uncomfortable
But we still went in and did the best we could even if I know I could’ve done more without this pain, especially on the leg press
Walking lunges were unfortunately sacrificed
Sometimes it’s just the way it is
We move on and hope that by the next leg session, it’s no longer a problem
Full session below
Leg extension x 2 + dropsets
Leg curl x 2 + dropsets
Leg press x 3
Hack squat x 3
Calf raises x 3 + dropset
11/06/2026
Physique Update - Week 14
23 days until the photoshoot
New low on the scales this morning of 74.5kg
After feeling sluggish last week, this has been a much better week
Energy is decent, performance is pretty good, sleep good, hunger fine, cravings minimal
Honestly, it’s been a breeze
We’re so locked in
10/06/2026
This is how I’ve lost 10kg over the past 12 weeks
And what is stopping you from seeing your own progress
You’re fed up, frustrated, annoyed that every single effort to lose the body fat just isn’t paying off
You see people online in shape, eating all kinds of meals, doing exciting hyrox style sessions
Believing that eating these meals and jumping around like an idiot doing burpees is going to get you in shape
But you still have a spare tyre (or 2) around your waist
So what gives? What’s the solution?
Start doing the boring things more often
Simplifying your meals, being ok with eating the same meals each day to remove daily decisions
Follow a structured training plan, doing the same movements, getting stronger in them, tracking and progressing them week to week
Having to make daily decisions around your food, your training is tripping you up
Get basic
Get simple
Rinse and repeat
This is why I’m seeing the results I am and why my clients get the results they do
So if you’re fed up carrying a spare tyre despite your efforts, comment “FAT LOSS” and let’s get to work
09/06/2026
You may feel like you’ve been a certain way all your life
Which therefore that means the rest of your life will be like that
Take “E” here
Always felt bloated and like he had been living at 20% all his life
He could’ve continued with that narrative for himself
Told himself that’s how it was to be for him
But where’s the joy in that?
Why go through life not being comfortable in how you look?
When it’s possible to change
It didn’t work out too badly for “E”, did it?
08/06/2026
Can you really spot reduce body fat?
The s**t you see online, you’d think so!
But is it backed up by research?
08/06/2026
Pull - Week 14
Last few weeks before the shoot now
Last week, training wasn’t the best. Performance started to lag, recovery wasn’t great, energy low
Today, however, much better and squeezed out a bit of progress
Sometimes, training won’t be great
It’s just how it is from time to time
Can’t expect every session to be A*
T-minus 26 days
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