How to get as lean as possible in 6-8 weeks
FYI… I don’t recommend it for most people!
- I’d multiply my bodyweight in lbs by 10 and that would be my calorie target
- I’d eat 2g protein per 1lb bodyweight to minimise muscle loss
- I’d eat 100g carbs on rest days and 150g on training days and fill the rest of my cals with fats
- I’d make 1 meal plan and eat the exact same meals every single day
- But i’d replace 1 fat source with 1 carb source on training days
- I’d choose my meal timings eg 3 meals 1 snack and I wouldn’t eat anything outside of them
- I’d drink 3-4 litre water per day
- do 10-12k steps per day
- Weight train, 4 days per week
- 30 mins liss training post workout
- 30 mins cardio rest days
- I’d aim for 7+ hours sleep per night
- I’d commit to this for 6-8 weeks, no weekends off
- I’d accept it’s going to be s**t, but it’s only short term
- Do that for 8 weeks and you’ll be unrecognisable
Tomberryfitness
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Building muscle is hard…
…But it’s definitely not complicated
Training hard consistently is all well and good, but if you don’t give your body a reason to grow? It won’t
People act like they have the secrets, the hacks
In reality you just need to improve what you’re doing on a consistent basis
And if you’re not doing that you literally don’t need to worry about anything else
Can it get more complicated than this? Sure
Does it need to for 90% of people? No
Team high volume
Does low volume work? Absolutely
On paper is it better? It seems that way
But that’s pretty much where it ends in my actual real life experience
With real life people , not test subjects
Why?
1 - Low volume is ego’s best mate and more people need to drop their ego , not invite it in
2 - Low volume is boring as f for most people, low reps, long rest times, less pump - is that bad for growth? No. Is enjoying your training more important? Yes
3 - Low volume done poorly is a recipe for getting injured (see point 1)
4 - Low volume often forces people to push progression when they probably shouldn’t be , result = chucking the weight around
5 - Low volume has so little room for error , don’t train with enough intensity for a couple of sets? You’ve just ruined your entire workout
Now the low volume crowd will just say “you need to learn to train better” and whilst I agree…
95% of people in gyms aren’t fitness coaches and will likely never care enough to do what it takes to make low volume work properly
This is where coaching people in real life vs reading studies comes into play
I’d rather somebody not train ‘optimally’ and make 90% of the results , than force the to do something because pubmed sad so and make no results at all
Comment PPLU for the split
This is probably one of the best splits for most lads who train 4 days per week
If you want it, it’s yours
5 thing that don’t directly build muscle
Now before anybody cry’s in the comments, I’m not saying these things aren’t important
But they don’t directly build muscle.
Perfect rep range without intensity? Useless.
Eating in a surplus without proper signal for growth (training close to failure)? Fat gain.
The perfect routine without ex*****on? Waste of time.
Being sore the next day? I’m currently sore from doing building a wardrobe. It means nothing.
Great pump? Feels nice - that’s about it.
What you do is far less important than how you do it.
Not building muscle?
9/10 you just don’t train as well as you think you do
Stop worrying about the finer details, they’re not your problem
20/01/2026
Losing motivation isn’t the problem, your plan needing it to work is.
How are you getting on?
02/09/2025
This isn’t another “fat loss challenge”
This is a structured, periodised 12-week hypertrophy program designed to:
✅ Maximise muscle growth with evidence-based training principles
✅ Improve ex*****on, intensity, and recovery across the entire block
✅ Teach you how to program intelligently for long-term progression
✅ Keep you accountable so you don’t just train, you grow
If you’ve just finished a cut, or you’ve been training with zero purpose with minimal results — this is your opportunity to finally run a phase dedicated to adding quality size.
📅 Starts Mon 15th September
We’re capping this at 20 spaces and it’s first come first served
📩 Link in bio, or DM me the word SIZE
✅ Secure your space
✅ Secure the early bird discount
07/08/2025
Stop overcomplicating fat loss…
I’ve spent the last 10 years helping people lose fat
And if there’s one thing I notice time and time again…
Is people trying to “beat the system”
And it very rarely works out…
A diet phase isn’t supposed to be fun
You’re not supposed to enjoy every second of it
You’re supposed to get hungry
And by over complicating it and trying to fit in your “non-diet lifestyle”
You’re just prolonging it
Find a few easy to make meals that you can eat regularly…
Get rid of the junk in your house that you WANT to eat but know you shouldn’t
Stop trying to make food ‘hacks’ that taste terrible anyway
Sacrifice a few weekends
And before you know it…
You’ve actually finished your diet for once and you can move on with your life
07/07/2025
🚨 PROJECT LEAN IS BACK — AND IT’S LEVELLED UP.
After the success of 1.0, we’ve upgraded everything for 2.0.
8 Weeks. The Best Shape of Your Life.
Sounds good?
We’re making it happen.
Two top-tier coaches.
Every tool you need.
No guesswork. No wasted time.
✅ Custom-built training plan
✅ Tailored meal plan or macro strategy
✅ Progressive, phase-by-phase system designed for real results
✅ Weekly deep-dive check-ins
✅ Full access to two coaches with hundreds of transformations under their belt
Due to demand and time capabilities spots are limited on this one — hit the link in our bio to lock in your place.
Doors close Sunday 13th July
We kick off on the 14th. Let’s go 👊🏼
10/10/2023
The only 3 things you need to build muscle
Building muscle is easy , it just takes time
You just need to be consistent with the following 3 things and you will grow
Eating, training & recovering
Groundbreaking , I know , but it is that simple
1️⃣ Nutrition
You must be in a calorie surplus to build muscle (unless you’re new to the gym) , too small of a surplus and you won’t notice much , too much and you’ll just get fluffy , 300-400 surplus usually works well
Aiming for a 0.2kg gain per week will keep you in a good spot
2️⃣ Training
Your training must be progressive , if it’s not , your body has no reason to change
Simply turning up and training , isn’t enough , there must be a level of progression , this can come from more weight , more reps , more sets , improved form (ideally a combo of them all)
3️⃣ Recovering
You grow when you recover , and your training intensity will be impacted by poor recovery , so you need to prioritise it just as much as your training & nutrition
Get 7-8 hours sleep per night , eat 2g protein per kg of bodyweight every day and take rest days (when you need them)
And there you go , do those 3 things , consistently and you WILL build muscle
But it will take time
Be patient , rushing this process doesn’t generally end very well
15/06/2023
If you think this is directed at you
It probably is
Stop doing stupid reels.. Start actually coaching
You’re making this industry a joke for the ones of us who actually just want to coach
And not act like a performing monkey to get likes / follows
🥱
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