Declan Brodigan Fitness

I ran a tournament to find the best exercise for men over 40 🏆

8 exercises went in, only one came out on top.
Spoiler: it's not what most lads expect.

Watch the reel to see who won (and who got knocked out early 👀).

Want the full plan to go with it? I've got a reel breaking down 10 steps to lose 10kg — check it out 👇"

This 45-year-old ate out and came home 2,000 calories lighter.

Same restaurant. Same table. Same craic.

He didn't skip the wine. He didn't skip the steak. He just made a few small swaps that he barely even noticed.

That's what this is about. Not perfection. Not misery. Just a plan that fits around your actual life.

DM me FIT if you want a plan that works without wrecking your social life. 🍷🥩

Still training like you're 25?

If you're over 40 and still training like this, you're wasting every session

Comment "FIT" and I'll see if I can help you

Still ordering takeaway after a long day? Watch this. 👇

Both finished at 7pm. Wrecked.

One's on Domino's. One's eating turkey stir fry he prepped in 20 mins Sunday night.

Same day. Same exhaustion. Different belly.

The difference isn't willpower. It's a plan.

Comment FIT and I'll show you what that looks like 👇

3 foods I'd never eat if I wanted to lose fat after 40

Most lads are avoiding the wrong things.

Cutting out salmon, steak and chicken to lose weight is like avoiding water because it makes you bloated.

These are the foods keeping you full, protecting your muscle and making fat loss actually stick — not some €3 protein bar from Centra.

High protein isn't a hack. It's the foundation.

If you're a man over 40 trying to lose weight without starving yourself or living in the gym, follow me. That's exactly what I cover.

1,900 calories vs 1,860 calories. Guy B loses fat. Guy A doesn't. Know the difference 👇

Same calories. Completely different results.

Guy B has similar food but more protein and coming in leaner by the end of the day.

You don't need to starve. You need a method.

Comment FIT below and I'll send you my free Healthy Food Swap Guide for men over 40 🔥

The dessert menu is where most lads undo a full week of good work 🍰

Most lads over 40 are doing well all week and then Friday night comes around and the dessert menu wipes it.

Here's how I'd rate them so you can make a smarter call without skipping dessert altogether.

And if you want to know how to have a full night out — main, dessert, a few drinks — without it setting you back, I did a full reel on exactly that, check it out 👉

Same communion. Same food. 3,380 calories vs 1,400. The difference? One conversation

6 communions in and the food hasn't beaten him once.

Same spread as everyone else. Vol-au-vents. Turkey and ham. Garlic potatoes. Desserts. More food after.

He just had a plan.

No willpower. No skipping the dinner. No standing outside in the lashing rain avoiding the table.

Just a few simple swaps that meant he walked away nearly 2,000 calories lighter than the lad beside him.

If you want help adapting to these social occasions — watch my reel on 10 steps to lose 10kg.

🎂 Dad over 40 vs the kids' birthday party

The average man over 40 eats 2,600+ calories at a kids' birthday party without even realising it 😳

It's not greed — it's just no one showed you how to handle it

That changes today 👇

Send me a DM and I'll build you a program that fits around your lifestyle — parties, pub dinners and all 💪

Guinness lost. I know. Don't come at me. 🫣

The Irish drink tournament nobody asked for 🏆

Moretti knocked out Hop House ✅
Then knocked out Jameson & Ginger 🥃✅
Then Guinness ended Moretti's run ✅
Guinness beat Kopparberg ✅
White wine ended Guinness ✅
Red wine beat white wine ✅
Then vodka & soda edged red wine ✅

→ Fewer calories
→ Less dehydration
→ Better morning after
→ Still enjoy the night

Have a drink. Enjoy it.
Just know what you're working with.

And if you want to undo some of the damage on a night out check out the reel here where we discuss junk food options 👇