Peter Coyle Coaching

Not all protein is created equal during a fat loss phase. High-fat options eat up your calorie budget way too fast.

Here is what I swap out to keep food volume high and calories low:

1️⃣ 80/20 Ground Beef
Too much fat relative to the protein. 5% lean beef is the move when cutting. Same flavor, half the calories.

2️⃣ Full-Fat Yogurt
Same protein as fat-free, double the calories. Switch to 0% yogurt and add your fats deliberately elsewhere.

3️⃣ Chicken Thighs
Don’t even use them. Use chicken breast instead to get pure protein without the extra fat calories.

4️⃣ Whole Eggs Only
Around 6g of protein for 70 calories. Egg whites give you way more protein for fewer calories. Mix whole eggs with whites to save your macros.

5️⃣ Flavored Protein Yogurts
They do not contain that much more protein for all the additional calories. Stick to plain 0% and flavor it yourself.

6️⃣ Protein Bars
Most contain just as many carbs as they do protein, but nobody is advertising that. Low satiety, high calories.

7️⃣ Pork and Lamb
Way too fatty to use on a cut. The only exceptions are pork tenderloin or a lean backstrap.

Swap these out for ultra-lean options to get more food for your calorie buck! 🎯

📌 Save this list for your next grocery trip!

If your arms have been the same size for years, these 8 changes will fix that.

1️⃣ Train in both shortened and lengthened positions. Preacher curls for shortened, Bayesian or incline curls for lengthened.
2️⃣ Train the brachialis. Sits under the bicep and pushes it up. Hammer curls are your best tool.
3️⃣ Triceps make up 60% of your arm. Hit them as hard as biceps. Overhead extensions, pushdowns, skullcrushers.
4️⃣ Don’t neglect the forearms. Direct training completes the look.
5️⃣ Stop doing half reps. Full stretch to full contraction. Every rep.
6️⃣ Take them to failure. Drop sets, rest-pause. Small muscles that recover fast. Push them.
7️⃣ Hit arms at least twice a week. One session is not enough.
8️⃣ Ditch dumbbell tricep movements. Cables deliver cleaner tension with far less joint wear.
Comment PLAN for my free 3 day training plan to get you in and out of the gym in under an hour.

38. Overweight. Depressed. Battling alcoholism.

Lifting saved my life.

Now in my 40s, I'm in the best shape of my life - physically and mentally.

If I can rebuild from rock bottom at 38, you can do it too.

It's never too late. 💪

Most men in their 40s are still following routines that don’t match their current lifestyle or recovery capacity.

Once your plan matches your reality, progress becomes predictable.

It’s not the effort that’s missing.
It’s structure.

You can train five days a week and still look the same if your plan doesn’t align with your recovery, your stress, or your lifestyle.

That’s why I built the Time-Poor Father’s 3-Day Training Plan. It’s efficient, structured, and built for real life. In and out of the gym in under one hour 💪

Comment ROUTINE below and I’ll send it over.

Everyone has their own idea of the best bicep exercises.
These are just the ones that are working best for me right now.

Prime Plate Loaded Preacher Curl
Max tension in the shortened position.
Rotating handles make it easier on the wrists and elbows.

DB Incline Hammer Curl
Max tension in the lengthened to midrange.
Single arm and natural rotation make it smooth through the full range.

Rotating Bar Curl
Max tension in the midrange.
Rotating handles take pressure off the wrists and elbows.
If you don’t have one of these bars, an EZ bar works well too.

Single Arm Bayesian Curl
Loads the biceps in the lengthened position with constant tension and a full stretch.

Here are a few quick tips if you want to grow your biceps:
• Train them first when you are fresh.
• Eat at least maintenance, ideally a small surplus if you want them to grow.
• Higher volume works best for me, anywhere from 8 to 20 reps depending on the movement.
• Control the eccentric and avoid swinging.
• Rest pause, myo reps, and drop sets are great for pushing intensity safely.

I currently train arms twice per week, but if you want to prioritise them you can go up to four or five times.
As soon as they’ve recovered, they’re ready to go again.

💾 Save this for your next arm day and follow for more training and muscle building advice.

Most people wing their week, then wonder why they fall off by Wednesday.

Take an hour on Sunday to organise the week ahead, and watch how much easier everything gets.

If you fail to prepare, prepare to fail.

If you want the fastest route to getting strong and dropping body fat, hit follow.

I hear this debate all the time. For years, I avoided them while powerlifting because I feared a weak grip on the platform.

But then I switched up my mindset.

Every serious lifter and bodybuilder knows the truth: Your back and legs are significantly stronger than your grip.

If your grip gives out on RDLs, deadlifts, or heavy rows before your lats, rhomboids, or hamstrings are fully fatigued, you’re missing out on serious gains.

Since introducing straps into my accessory work, my deadlift has gone up 20 kilos and my back development has exploded.

Straps aren’t a cheat code—they’re a tool that allows your bigger, stronger muscles to work to failure, leading to faster progress and more muscle. Stop limiting your gains! 🚫

👇 Let me know: Are you Pro-Straps or No-Straps?

You don’t lack willpower. You lack structure. The real reason 95% of weight loss diets fail is simple: the plan only works on perfect days. When life gets in the way, you need mental resilience and discipline, not more motivation.

Comment MINDSET for the FREE guide to lasting change.