Evolve Online Coaching

When we see our client having weekly result like that? It’s a clear indicator he’s following and trusting the plan at 10000%

Something can’t change here is… you are what you put in!

We are seeing so many coaches posing their clients photos with NO RESULT.

Not the coaches fault but is how the people not following the plan and expecting better results? Not gonna happen!

Guess what? Going to school and sleep expect to score well? Nope! 👎

Do the work! And get result !!! Simple! Learn from Ewan!!

If you actually see how Ewan train, HE IS NOT REALLY FOCUS ON HIGH VOLUME WORK. No stupid swinging Dropset. We agreed focusing on the pump is 100% bu****it. Instead we focus on the intensity that we can control!

Ewan currently still running a very balance diet and still having weekly off plan with family ❤️

This is balance ! Family time + still looking lean !!!

Coached by .hatjpt , mentored by

Let me share this with you like I would to a close friend.

I know why you want to lose weight fast. Most people do.

But can I ask you something straight?

How long did it actually take you to gain the body fat?

Because if it took you 2 years to slowly put on 20kg, it doesn’t make sense to expect your body to lose everything in 2 months.

I’m not saying this to discourage you. I’m saying this because I don’t want you fighting your own biology.

Your body adapts over time.
Fat gain happened slowly.
So sustainable fat loss also needs to respect that timeline.

In most cases, the safest and smartest pace is roughly half the duration it took you to gain it.

Here’s what most people overlook.

The faster you force weight down in an unhealthy way, the higher the chance the body fat rebounds.

You’ve probably seen this before.

Crash diet.
Weight drops fast.
Few months later… everything comes back.

Not because they are weak.
Because the method was never sustainable.

This is exactly why inside our EVOLVE system, we don’t chase fast.

We chase results that actually stay.

One of my clients, Dr Winnie, is a good example. Across her photos, the weight difference is more than 10kg. More importantly:

• waist tighter
• muscle preserved
• energy stable
• no crazy rebound

Because we did it properly.

Top 5 things we always lock in:
1. Controlled calorie deficit. No starving, no guessing.
2. Progressive resistance training to keep muscle.
3. Sleep as non negotiable for hormone control.
4. Strategic cardio, not punishment cardio.
5. Consistency over perfection, every single week.

If you’ve been stuck in the lose fast → gain back fast cycle, maybe it’s time to do this properly.

Save this as a reminder.

If you’re ready for the EVOLVE way, DM me EVOLVE.

Like many blokes, Zul wasn’t new to training.⁣
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He’d got a solid baseline from years of practice.⁣
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So when he came to us , lots of that first conversation was around:⁣
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What he had achieved in the past…⁣
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The condition he’d been in...⁣
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What he’d done...⁣
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Ironically, this was the exact thing that was stopping him dropping the hammer now.⁣
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The curse of experience.⁣
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It’s a curse because it stops you from getting clear on what matters most:⁣
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The HERE and the NOW.⁣

When he started he was struggling to

❌ Achieve a body that he was both proud and deserving of with all his effort

❌ Show up with a level of energy and confidence that allowed him to be at his best

❌ Fill in the gaps between where he was and where he wanted to go

And in just less than 50 days he’s not only

✅ Smashed a new muscle density

✅ Exceeded expectations with dropping tons of body fat and getting into the best physical shape of his entire life

✅ Set a brand new boundary for himself

It’s immense to celebrate this today, honestly.

We never doubted him for one second.

Now we already told you that we got him from 0-1 by setting up his minimums & maximums for training and nutrition…

But what we didn’t tell you was how he generated so much traction.

Here’s what HE did:

🚀 Kept the blinkers on. Once the decision was made to achieve these goals, it was as good as done. He wasn’t leaving anything to chance.

🚀 Was always quick to implement advice given, and even quicker to ask for help. Zul wanted to see progress regularly and didn’t shy away from being wrong or making a mistake.

🚀 Leaned fully into the process. Zul trusted the plan given to him, went ALL in and never tried to cut corners.

Literally, a textbook example of how to be AMAZING to coach.

Zul, we could not be more impressed with you.

You are a beast to coach.

Can we get a little love in the comments for Zul ?

If you’re stuck and feel like you don’t know how to build a lean and muscular physique like Zul , drop me a DM with the word “STRIKE!” and let’s chat.

Congratulations to Coach and Eric for losing a staggering 40kg in 8 months❗️

Having engaged with previous coaches before, Eric understood that aligned values are very important. Yet, he still struggled with a diet plan and subsequently gaining back the weight he lost.

Working closely to keep Eric accountable, Coach Kelvin came up with a sustainable plan for him to follow while keeping his diet interesting and fun!

After losing 40kg, Eric has not only kept his weight down for months and continues to shed more weight, he now has plans to prepare for a bodybuilding show in the near future!

Want to be the next success story? DM 📥 us to get started!

What distinguishes the most recent peak week protocol from the traditional one? (Including carb depletion, water manipulation, sodium depletion)

The latest peak week protocol emphasizes achieving the utmost level of leanness before the show. Conversely, the traditional one is typically hit or miss, with individuals often ruining their physique and mistakenly believing they look better two weeks away from the event.

Does this situation sound familiar? I understand.

If something is not broken, there is no need to fix it.

Of course, it is easy to say this, but applying it in reality is challenging.

Cease engaging in frivolous actions during peak week!

I frequently witness individuals who appear incredible two weeks prior to the event, only to fall short on stage.

The more I coach, the less I do during peak week.

Allow me to set the stage for what constitutes an exceptional peak. You should enter peak week with a stage-ready, peeled-out, lean physique. If your body fat is low, there won't be much water retention in the skin or within the fat cells.

Avoid doing the following:

Water exists both inside and outside of all cells, including skin cells, fat cells, and muscle cells.

Water within and outside of a muscle cell remains within the muscle itself. While the fat layer may contain minimal water when fat cells are minimized.

Reducing water intake will significantly impact muscle fullness, outweighing the benefits of a drop in water within the fat or dermal layer.

However, a slight reduction in water intake could strike a balance between sacrificing some fullness for enhanced hardness.

How can you achieve the desired appearance?

Standardize your variables at the beginning of the week.

Maintain a consistently high water and sodium intake.

Ensure carbohydrates and calorie consumption remain at a maintenance level.

Gradually decrease cardio while increasing carbohydrate intake each day of peak week.

Monitor your appearance in the morning and before each meal to identify the ideal time of day when you achieve a balance of fullness and hardness.

Once you find that desired look, note your weight, as that is the appearance and weight to aim for on stage.

This approach may seem overly simplistic, but it is effective.

Send me a direct message to learn more and avoid falling for complicated plans involving sodium, water, potassium loading, water cuts, tapers, and diuretic protocols.

A superior method exists!

Today, I have something important to share with you. This issue still arises for me occasionally. Maybe it happens to me about 2 out of 10 times.

That voice in the recesses of our minds that tells us we are worthless - yes, I am referring to self-doubt. I'm sure you experience it at times too.

You're feeling down, but you can't quite pinpoint the reason. It seems like the world is constantly reminding you that you're inadequate, while others around you are achieving success. When it comes to self-doubt and feeling low,

At some point in life, everyone encounters a situation that leaves them feeling worthless, with their confidence dwindling. It's as if, no matter how hard you work and what you do, you don't receive the results you deserve and desire. Consequently, you become more distressed, discouraged, and start doubting yourself.

I, too, have experienced a similar situation. As an athlete and coach with 12 years of experience, there are still times when I struggle to solve a seemingly simple problem. I understand how it feels. You might think this is not even worth mentioning, but for me, as a teenager pursuing this as a future career, it was the worst thing that could happen. I used to spend days on a single problem that was labeled as easy, yet I couldn't accomplish it. I tried and tried for days, but still couldn't succeed. That's when reality struck me.

People face different circumstances that impact their confidence, and this was mine. I vividly remember how challenging it was to overcome that phase of self-doubt. However, the most crucial thing is to never give up. It doesn't matter how many attempts you make or how many times you fail or succeed. If it's something you truly desire, just go for it. You can find the answers to your doubts within yourself. Simply ask yourself these straightforward questions.

Do you believe it's worth all the hard work and struggles you endure?

Do you genuinely enjoy it?

If your answer is yes, then the solution is simple. Persevere and work hard because eventually, these challenges will pass.

Adapt and evolve. Transform throughout your journey in life. Turn your mighty caterpillar into a magnificent butterfly! 🤘