Caitlin Marchant Coaching

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Caitlin Marchant Coaching Personal Trainer based at PureGym Stratton Swindon

How I would structure a client’s programme and nutrition if their goal was to lose fat AND build muscle.Because if you w...
07/10/2026

How I would structure a client’s programme and nutrition if their goal was to lose fat AND build muscle.
Because if you want both, you don’t necessarily need to try and do everything at once.
You need a structured approach.
STEP 1 — Initial fat-loss phase

STEP 2 — Return to maintenance

STEP 3 — Muscle-building phase

STEP 4 — Secondary fat-loss phase

Your nutrition and training should have a purpose.
Build the foundation → lose the fat →
That’s how I’d approach a long-term physique goal. maintain → build the muscle → refine the physique.

Have you “lost” all your glutes whilst dieting?I hear this one a lot from women:“Every time I lose weight, I lose my bum...
05/10/2026

Have you “lost” all your glutes whilst dieting?
I hear this one a lot from women:
“Every time I lose weight, I lose my bum.”
Here’s the reality…
When you lose body fat, you lose it from across your body. You can’t choose where your body takes it from — and yes, that includes your glutes.
So when you diet down, you’re not necessarily losing your glute muscle.
You’re losing some of the fat that was sitting around and contributing to the overall size of the area, which can make your glutes look smaller.
And if you don’t have a significant amount of glute muscle underneath that body fat, once you lose the fat, there simply isn’t as much shape there.
So what do you do if this happens?
You build.
→ Increase your calories towards maintenance or into a controlled surplus
→ Train your glutes with progressive overload
→ Eat enough protein
→ Give it time
The goal is to build the glute muscle, rather than relying on body fat to create the size you want.
Because if you want bigger, rounder, more defined glutes, constantly dieting down isn’t going to get you there.
Sometimes you don't need another cut. You need to build.

Should I build muscle or should I cut?Let’s make it simple.Want to look leaner with your current amount of muscle?→ Cut....
03/10/2026

Should I build muscle or should I cut?
Let’s make it simple.
Want to look leaner with your current amount of muscle?
→ Cut.
If you’re happy with your current level of muscle but want to reduce body fat, a calorie deficit can help you achieve a leaner, more athletic look.
Already fairly lean but want more definition?
→ Build muscle.
If you’re already relatively lean but feel like you’re lacking shape or definition, losing more weight isn’t necessarily the answer. Building more muscle can help create the physique you’re actually looking for.
Want to look more “toned”?
→ Build muscle.
“Tone” isn’t a type of muscle. It’s the combination of having enough muscle and being lean enough for that muscle to show.
If you go straight into another diet without much muscle underneath, you may simply end up smaller rather than more defined.
Want to focus on performance?
→ Maintaining calories.
You cannot run a car without fuel, so why expect your body to perform at its best when you’re constantly restricting calories?
Eating around maintenance can give you more fuel to train, recover and progress.
Finished a cut but not sure what to do next?
→ Maintain.
You don’t need to jump straight into another deficit.
Spend some time maintaining your new body weight, eating more, training hard and allowing your body to settle before deciding what comes next.
Your goal shouldn’t always be to weigh less.
Sometimes the next step is building more.
Save this for the next time you’re unsure whether you should cut, maintain or build.

01/10/2026

Make the time girls

You’re eating 1,500 calories but not losing weight…Here are some of the reasons why.There can be a multitude of reasons ...
30/09/2026

You’re eating 1,500 calories but not losing weight…

Here are some of the reasons why.

There can be a multitude of reasons why your weight isn’t changing:

• Poor sleep
• High stress
• Poor recovery
• Changes in activity levels
• Water retention

But before you start diving into whether your hormones are “off” or whether you need your thyroid checked…

Ask yourself one question:

Am I actually sticking to the 1,500 calories?

Unpopular opinion, but most people cannot hand-on-heart say they are tracking everything.

Are you tracking:

Liquid calories?
That Starbucks coffee you’re grabbing can easily add hundreds of calories depending on what’s in it.

Sauces?
Are you actually weighing them, or going by eye?
15g of mayo can look VERY similar to 30g when you’re eyeballing it.

“Just one bite”?
A bite of your partner’s food.
A few chips while cooking.
A little taste here and there.

None of these things are inherently bad.

But when those little extras happen consistently throughout the week, they can add up — and suddenly you’re not actually eating 1,500 calories.

And this isn’t about being perfect.

It’s about being honest with the data.

So before you decide your metabolism is broken, ask yourself:

Can I genuinely say, hand-on-heart, that I’m consistently eating the calories I’ve set?

Because if the answer is no, there’s your first place to look.

29/09/2026

🤌🏻

What’s next?This year has been a YEAR!Photoshoot complete.Half marathon done.10kg lost.4 countries travelled.But… what’s...
28/09/2026

What’s next?

This year has been a YEAR!

Photoshoot complete.
Half marathon done.
10kg lost.
4 countries travelled.

But… what’s next?

Well, some of you may know that I’m always looking for my next crazy adventure — and I think I may have found the next one…

So, without further ado… the world’s worst kept secret is finally out!

I’m currently prepping for bodybuilding!

Yes… I’m in my late 20s and have decided that I want to stand on a stage in a glittery bikini and sparkly heels. 💅🏻

Because apparently running a half marathon and losing 10kg wasn’t enough of a challenge…

I am SO excited for this prep, the process, the discipline, the lessons, and everything that comes with taking on another completely new challenge.

Here’s to the next adventure!

Portugal 🇵🇹 That’s a wrap on holiday 4 of the year ❤️
27/09/2026

Portugal 🇵🇹

That’s a wrap on holiday 4 of the year ❤️

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Hyde Road, Stratton St Margaret
Swindon
SN2 7SE

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