WHAT YOU NEED TO DO

The client results here on my website were all achieved by people who followed the same principles. Principles I’m going to share with you now. If its results you are after, read on and see how you can bring my advice to life and start making progress yourself.

If you want to see results, you’ll need to train hard and control what you put in your mouth. Both are a lot easier to do when you sleep well and take care of your health.

Sleep largely dictates performance in the gym, and recovery. It also partly regulates hunger hormones - sleep well and you’ll find it easier following your diet.

1.PRIORITISE YOUR HEALTH & YOUR SLEEP

Organisation and structure are vital. Poor eating habits usually arise when one or both are absent. Address this and half the battle is won.

Everything else that follows is relatively common sense. Here’s a simple example I use with fatloss clients:

2. EAT 3-4 MEALS PER DAY

You’ll find more examples in my Recomp Nutrition Guide to suit your preferences and lifestyle.

This is one example of my training templates when I programme for general pop, looking to improve body composition, training 3 x per week.

I will include a link to my training guides at the bottom of this page.

3. CONSISTENTLY TRAIN 3-4 TIMES PER WEEK

Like most people, you may only be doing half of this. You won’t double it overnight, but you can consciously increase it over time. Here’s how you can make walking part of your daily routine.

4. WALK 70,000 STEPS PER WEEK

Across your main meals, you should aim to eat real, single ingredient foods as much as possible. This will do wonders for your health and your body composition.

5. PRIORITISE SINGLE INGREDIENT FOODS

6. SET A PROTEIN GOAL AND EAT WITHIN A CALORIE LIMIT

Use my Calorie Calculator to help you establish a rough calorie baseline. You’ll need to adjust it accordingly.

For your daily protein goal, males should eat 1.5-2 gram of protein for every pound of body weight. Females should eat 1-1.2 gram of protein for every pound of body weight.

7. THE BASICS ARE THE BASICS, AND YOU CANT BEAT THE BASICS

Focus on mastering the basics, extremely well, and that will take you a long way.

8. TRACK YOUR PROGRESS

Tracking your progress ultimately tells you if what you are doing is working or not. To be able to make an informed assessment you want to be doing - progress photos, total body mass (AM weight), and tape measurements.

Here’s an example of a client’s monthly check in form (excluding photos attached).