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23/08/2026
Lifestyle change | Gavin’s 20kg fat loss journey
Gav was never the guy who didn’t train.
Running with a weighted vest, pushing sleds and sometimes training twice a day. Being an ex athlete, he always had that beast in him.
But his nutrition was all over the place and recovery was an afterthought.
He would barely eat, smash himself in training and then wonder why he was exhausted and eating everything in sight afterwards.
Months of doing that with little to show for it would turn into months of doing nothing at all.
Then the guilt would kick in, he’d go again and the cycle would repeat.
For a while, he thought it was bad genetics.
But he wasn’t lacking effort. He was lacking structure.
Once we got his nutrition in place, fuelled his training properly and prioritised recovery, the weight dropped off him.
20kg down.
Not because he worked harder, but because he finally stopped working against himself.
Best thing about this is we are not finished here, a lot of work to still go in to really build a physique that this man deserves.
If that cycle sounds familiar and you’re ready to do things properly, drop me a message and let’s get a plan in place 💪
People think the disciplined ones don’t have bad days.
They do.
They still feel tired. Still make excuses in their head. Still have moments where doing nothing feels easier.
But they’ve learned that progress comes from following the plan, even when they don’t feel like it.
The battle doesn’t disappear.
You just get better at winning it.
The strongest people still struggle.
They still hesitate. Still overthink. Still have days they don’t want to do it.
The difference is they don’t let those feelings make the decision.
You’ll never stop having that argument in your head.
You just have to keep winning it.
Some friendships only make sense when you’re both avoiding the same things.
The minute you start taking your health, your goals and your future seriously, certain people suddenly feel harder to relate to.
Not because they’re bad people.
But because the lifestyle was the connection.
And when that changes, you realise who was actually your mate and who was just there for the distraction.
Former athletes don’t lose their edge.
They just stop giving it somewhere to go.
Find something that challenges you again and watch how quickly everything else starts clicking.
Follow for more running & lifting tips.
Your gains aren’t going to disappear because you went for a run.
Underfuelling, poor recovery and abandoning your strength training can cause muscle loss.
Lift consistently. Eat enough. Recover properly.
You can be strong, muscular and still run.
And if someone tells you otherwise, stop taking their fitness advice.
Follow for more running & lifting tips.
8 muscle building truths that will simplify your training 👇
1. Creatine
3 to 5g daily is enough for most people. Consistency matters more than taking more.
2. Two hard sets can be enough
More volume is not automatically better. Hard, high quality sets matter more.
3. Train close to failure
You do not need to fail every set, but 1 to 3 reps in reserve is a great place to be.
4. Four days can beat six
More training only helps if you can recover from it.
5. Keep workouts focused
You do not need 2 hour sessions. Once performance drops, extra work often just becomes fatigue.
6. Lift heavy too
Sets of 5 to 8 can build plenty of muscle while also driving strength.
7. Rest properly
For bigger lifts, 2 to 4 minutes can help you perform better on the next set.
8. Carbs matter
Protein helps build muscle. Carbs help fuel the training that gives your body a reason to grow.
Train hard.
Eat enough.
Recover properly.
Repeat.
Save this one 🤝