Darren Gallagher Coaching

19/10/2026

Building muscle as a natural is the ultimate example of delayed gratification in action.

Incredible work from over the last number of years,

Much more to come too 💪

18/10/2026

Weekly round-up ✅

Nothing really major to report this week, all pretty standard!

Calories have been dropped to 1800 ahead of the stag next weekend (where they will most certainly not be at 1800 🤣) so a few tweaks has been to the meals (10g less oats in the pre-gym meal, 1 less egg in the evening).

Saw the 67s this week on the scale for the first time since Australia so I’m now entering new territory and visually I can see it in my physique.

With the body fat getting lower, I can feel it now too with more lulls in energy but all in all, everything is still fairly manageable.

Onto week 14!

18/10/2026

17/10/2026

Yeah so I want to lose weight but I don’t want to give up the w**e or the biscuits.

I’m also not a big walker and the gym is a no-go for me.

So essentially you want to lose 2 stone without changing the things that led you to this position?

Your current body composition is a direct reflection of your habits and behaviours.

If you’re not prepared to change them, what chance does your body composition have?

If you’re serious about losing weight, the current version of you needs to leave the building.

It won’t happen overnight, but we need to create a new identity.

16/10/2026

For 99% of people,

A lack of information isn’t why they’re struggling to lose weight.

Instead, it’s a lack of accountability.

With 1:1 coaching,

That’s provided in abundance.

If the year hasn’t worked out as you’d hoped and you’re ready to finally take action and drop 10-15lbs before Christmas,

Don’t waste any more time - drop me a message and we’ll get to work 📲

Future you is counting on it.

16/10/2026

Week 12 ✅

15/10/2026

“I’ll wait until January”

You’re gaining weight never mind losing it,

You’re hating how you both and look and feel,

Plus your confidence is on the floor -

Why add to that?

Why feel even worse over Christmas than what you do now and give yourself even more work to do in January?

Let these people prove to you that you can still achieve a lot this year.

You just have to take the first step 📲

14/10/2026

Full day of eating 🍽️

How to eat like an adult (and make fat loss easier in the process):

1. Eat at the same time every day

2. At least 30g of protein per meal

3. At least 1 serving of colour (fruit / veg) per meal

Bonus: Stop changing your meals every day. Have 1-2 breakfasts, 1-2 lunches and ~3 dinners that you can rinse and repeat.

I eat the same meals every day with a few tweaks here and there (different flavour of protein pudding in the oats, beef instead of chicken at dinner etc).

Keep it simple and make life easier for yourself 🙌

14/10/2026

The overweight stats in Ireland are quite damning today the least.

In my opinion,

Here’s why 👆