18/06/2023
Most people under estimate what they can achieve in 4 weeks
I look at the early days of my coaching process as “finding our feet”
Improving habits 💥
Establishing baselines 💥
Setting standards 💥
Adjusting to calorie and macro targets and creating systems to make this a breeze ✅
Daily steps..
Practising consistency 🎯
At 4 weeks we’ve barely scratched the surface when it comes to training 💪🏻
We’re still warming up..
There’s no fancy programming or techniques
We’re just getting to grips with understanding tension, training to within a close enough proximity to failure and getting our head around RPE
Learning about intensity 🔥
Yet statistically..
My average client is 3.5KG down in their first 4 weeks
A target which Sam has exceeded with 4 🎯
And a nice 5CM off the waist too
Happy days
Imagine 4KG and 5CM off the waist during a “warm up phase”
Time to turn up the dial and get serious now 🔥
Coaching is the tool to take you further than you can get by yourself 🧠
Drop me a DM and let’s get you going this week 🚀
11/06/2023
A weekend of fun and sun and an anabolic Nando’s photodump 🫶🏻
18/05/2023
This one feels like it needs repeating 100000 times over 📢
06/05/2023
Aggressive dieting completed it ✅
That wraps up 8 weeks…
8KG down ✅
8CM off the waist ✅
No clen, no fat burners, no appetite suppressants ❌
Around 1000 calories a day for the deficit (with some rest days going in even harder 😮💨)
Hunger was high
Fatigue was high at times too
But this is how I get it done quick ✅
Aggressive dieting is best done in short tolerable bursts
I’m gonna smash an ungodly amount of sushi tonight 🍣
And then it’s up to maintenance ish calories and beyond and should stay nice and lean for summer ☀️
The legend that is Coach Will Smith the fresh prince pulling the strings and making me go in hard 🔪
Any questions shoot them below 👇🏻
08/01/2023
Lose a stone in less than 60 days and learn to factor in the foods you love
Sound too good to be true?
Well it isn’t!
This is the same method I use for my 1-2-1 clients to help them achieve jaw dropping results
Tracking calories will allow you to see exactly what you have eaten, and exactly what you have left to eat for that day, enabling you to monitor and manage your calorie intake according to your body composition goals
This will also allow you some flexibility to learn to factor in foods which would usually be banned
Get the exact calorie tracking set up I use with my 1-2-1 coaching clients, PLUS a bonus video with my tips and tricks to get you tracking calories like a pro
To grab this incredible offer for the grand total price of… zero
Comment or DM me the word “TRACKING” and I’ll send it over
03/01/2023
5 tips to get 2023 off to a bang 💥
17/11/2022
Let's talk about the art of making gains
Training hard seems to be a lost art
Moving weight, properly, under control, with a full range of motion, and getting a good connection with the target muscle
Doing the basics, as above, over and over, until you're strong as f**k
If you want to build muscle..
Stop over complicating the process
Do the basics, right, with good form and good control, repeatedly, for a long time
Eat enough food, for months, years, not days
Stay on top of sleep and recovery
Put the time in
You will get results
15/11/2022
Patience
It’s a lost art
Despite what the modern world falsely leads us to believe…
You CAN’T have everything you want tomorrow
Anything worth having requires work, time, and patience
I started training nearly 20 years ago
Where I’m at now is a byproduct of nearly two decades worth of consistency, failing, learning, growing
Everything I see these days is “6 pack in 6 weeks”
“Dream body in 90 days”
It won’t happen
You HAVE to play the long game
And you HAVE to fall in love with the process
Spend time learning the skills required to improve
Then spend time practising making these things non negotiable parts of your life
Then apply them relentlessly
I don’t teach my clients any magic formula
There is no shortcut
I teach my clients to apply the basics, and do them consistently, for a long time, until they’re getting where they want to be
12/10/2022
Imagine stepping on the scales after 12 weeks and you’d only lost…
2KG 🥴
Would you be gutted?
What if the changes in the flesh were as incredible as Darrol’s?
Here’s the thing..
When dropping bodyfat and following a weight lifting programme there's way more going on than just a drop in weight
I always look at aesthetics as a balancing act between muscle and bodyfat
The scales are a useful tool for monitoring progress but they're also not the be all and end all
Measurements will tell us what's growing and what's shrinking
How clothes fit and of course how you feel means more than just a number on the scales
And of course progress pictures
You see yourself everyday and it's very hard to notice changes
But regular progress pics like these will show just how much change has been made despite only 2kg on the scales 🚀
Incredible work from
11/10/2022
Sometimes to look like the pics on the right..
You have to spend some time looking like the pics on the left…
Gaining muscle without gaining body fat
Is it possible?
Yes, but it’s probably not optimal
Gaining phases can be a head f**k
Seeing the scales and the waist measurement creep up
It can can be daunting
But it needs to be accepted as part of the process
Sometimes you need to embrace looking a little worse for periods of time to maximise muscle gain
Before getting rid of the excess body fat to reveal what’s underneath
If you struggle to build muscle, drop me a DM and let’s fix it
03/01/2023
17/11/2022
15/11/2022
12/10/2022
11/10/2022