Transforming lives globally with: www.RNTFitness.com 🚀
10/07/2026
Want to hit 12-15% body fat by 2027?
These 16 rules will get your there…
DM me “TRANSFORM” for more 1:1 support using our 5 Phase Methodology™…
The method built for busy lives that has helped transform over 4,000 busy professionals, and rewrite thousands of identities along the way.
08/07/2026
Are you becoming the boss no one respects?
As a CEO and father of two myself, I spent years making the same mistakes you are now.
→ running on low energy
→ putting myself last on the priority list
→ walking into meetings on 4 hours sleep and energy drinks
→ eating inadequately and then binge eating / raiding the biscuit tin / closest drive through when I became ravenous
Once you implement a system that can help you prioritise YOU… everything else falls into place.
Take it from a couple of my clients, Kevin and Diksesh. They were both burnt out, running on low confidence and energy.
Now they’re thriving - not just personally, but seeing that transformation positively impact their careers and businesses too.
DM me “CEO” for more info on how our 5 Phase Methodology™ works and how I can help you
08/07/2026
8 years. 3 World Cups.
Our first date kicked off at a steakhouse the evening England beat Sweden in the 2018 QFs. Let’s hope we’re on track for the same & better this year 🙌🏽Â
Oh, and happy anniversary Chandni Vaghela - what a fun journey it’s been 💫
Lots has changed since I was a beardless, bulked up bodybuilder eating kilos of red meat a week!
Here’s to the next 8 💙
1. Looking for TRT before fixing your lifestyle
If your sleep is poor, you’re overweight, chronically stressed and barely training, testosterone probably isn’t your biggest problem - your habits are.
2. Ignoring recovery because you’re “busy”
CEO and busy professionals… I’m talking to you. Exhaustion is often worn as a badge of honour. Your hormones don’t care how successful you are - they respond to stress the same.
3. Thinking supplements beat fundamentals
Before buying another supplement, ask yourself: Have I trained this week? Slept enough? Eaten enough protein? Those move the needle far more.
4. Living in a constant calorie deficit
Dieting for months on end without breaks will suppress your testosterone. Fat loss should be super strategic. Never permanent. As I always say, get in and get out as quick as you can.
5. Drinking heavily every week
Regular binge drinking will naturally suppress testosterone production, impair sleep quality and reduce your overall recovery - even if you do everything else right.
6. Never lifting weights
When you incorporate resistance training, it supports healthy testosterone levels, muscle mass and insulin sensitivity. So when you neglect this with a sedentary lifestyle, it’ll do the opposite.
7. Having little NEAT (Non-Exercise Activity Thermogenesis)
Being inactive all day, i.e, spending most of your day sitting is directly associated with poorer metabolic health, which indirectly affects testosterone. Make your steps count.
05/07/2026
Injuries f*cking suck. there’s no sugar-coating it.
The last eight weeks have been a mental rollercoaster, and it’s reminded me how easy it is to let everything slide when you get injured.
But one thing I’ve kept coming back to is this:
There’s always something you can do.
Even if you can’t train the way you want to, you can still control your nutrition, hydration, sleep, rehab and recovery.
That’s where I see most people go wrong.
The injury happens... then the habits disappear too.
Nutrition slips. Activity drops. Body composition worsens. Recovery becomes even harder - both mentally and physically.
Instead of focusing on what you can’t do, focus on what you can.
Right now my goal isn’t chasing a PB or getting leaner.
It’s getting healthy enough to run pain-free again.
Here’s what that looks like for me:
✔️ Gym x3/week focused on ankle, calf and foot rehab.
✔️ Pool x3/week with some low-level plyometrics.
✔️ Nutrition dialled in.
✔️ Prioritising sleep (10pm bedtime has become non-negotiable).
I’ve also decided to experiment with BPC-157 and TB-500 (the “Wolverine Stack”).
I’m already doing everything else I can to recover, so I thought I’d see whether the anecdotal stories stack up.
There’s no real A/B test here, so I won’t know if they’re making a difference - but if I’m back running ahead of schedule, I’ll take it.
If you’re dealing with an injury right now, don’t let it become the end of your routine.
It might change your goal.
But it doesn’t have to stop your progress.
1. Avocados
One avocado can easily be 250–350 calories before you’ve added anything else to your meal. Great for nutritional value, but overeating them can easily wipe your deficit very quickly.
2. Peanut Butter
A “tablespoon” and a real tablespoon are usually two very different things.
3. Mixed Nuts
Healthy? Yes. Easy to eat 500+ calories without noticing? Also yes.
4. Olive Oil
That generous drizzle over your salad just added 100-200 calories in seconds.
5. Granola
Marketed as a health food, but calorie-for-calorie it’s often not far off chocolate.
6. Trail Mix
The combination of nuts, dried fruit, and chocolate makes it incredibly easy to overeat.
None of these foods are the problem.
The problem is thinking “healthy” automatically means “fat-loss friendly.”
Want in on the exact meal plan we use for our clients? The meal plan that has transformed 4,000+ busy professionals lives?
Comment “FOOD” and I’ll send you the recipes.
1. Having two carbs in the same meal
Rice and noodles. Rice and naan. Rice and roti.
I started picking one carb source and building the meal around it instead.
2. Using oils and sauces without measuring
A little sesame oil, chilli oil or coconut milk, adds up fast.
Most people track the rice but forget the calories swimming around it.
3. Thinking flavour has to come from calories
I leaned more on spices, herbs, chillies, garlic, ginger, vinegar, and citrus.
You can make food incredibly flavourful without needing loads of oil, sugar, or creamy sauces.
4. Treating fullness as the goal of every meal
Growing up, leaving the table stuffed often felt normal.
Learning to stop at satisfied rather than full made fat loss far easier.
5. Building meals around carbs instead of protein
Most meals started with “how much rice?” rather than “where’s the protein?”
When I flipped that around, I stayed fuller for longer and naturally ate fewer calories.
6. Stop listening to societal norms
Question the habits you’ve inherited and keep the ones that serve you.
An example could be making every celebration revolve around food and sweets, and feel pressure to join in.
Or, feeling like you have to finish everything on your plate, even when you’re full.
Comment “ROTI” for my full guide on managing fat loss on a south asian diet.
02/07/2026
Why your diet is keeping you STUCK…