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.

WHAT YOU NEED TO DO

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. Get 6-8 hours, block out light, sounds and keep a regular sleeping pattern.

You should also prioritise your health; getting sunlight daily, quality sleep (already mentioned), staying hydrated, walking and moving throughout the day, eating quality, nutritious food, minimising highly processed/junk foods, reducing alcohol, and training 3-4 times per week.

Results are easier to come by in a healthy body.

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.

3. CONSISTENTLY TRAIN 3-4 TIMES PER WEEK

Strength training (lifting weights/machines in the gym) is the most efficient and effective way of getting in shape. Coupled with daily walking, some weekly conditioning work, this is all you need to do.

Strength training builds muscle, gets you stronger and increases your metabolism, helping you achieve/maintain a lean, healthy body weight. Strength training is also type 2 diabetes preventative, and helps prevent muscle loss and loss of strength over time, which affects people as they get into their 50s and 60s+.

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.

4. WALK 70,000 STEPS 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. Make it a habit of walking every day - multiple times per day is better than one big walk, and focus on the weekly total.

5. PRIORITISE SINGLE INGREDIENT FOODS

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.

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.

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

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.

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. Use my body fat calculator to help you.

Here’s an example of a client’s monthly check in form (excluding progress photos). Detailed information and feedback allows for an educated approach moving forward and assessing progress.

8. TRACK YOUR PROGRESS