Nick Newton Coaching

Planning the year, the tasks and work to do... and, least importantly, what I'm spending the 💰💰💰 on 🤔

Have you planned the next 12 months? The next 12 weeks? How about the next 12 hours?

The truth is, results don’t come from wishing—they come from ex*****on. But ex*****on without a plan is like setting sail without a map: you’re moving, but are you actually getting closer to your destination?

Whether it’s your business, fitness goals, or personal growth, take the time to create a clear roadmap. Break it down:

12 months: Define your big goals—where do you want to be this time next year?

12 weeks: Focus on quarterly outcomes—what milestones will keep you on track?

12 hours: Zoom in on what you can actually do today to move the needle.

Every step matters. Small, consistent actions compound into massive results over time. The question is: are you willing to plan, commit, and execute?

Success isn’t accidental—it’s intentional. Start mapping your journey now, and you’ll be amazed where you end up by this time next year.

Only saw me with my head in my hands, fretting I wasn’t going to make it to my show. 😔

Skip to the moral of the story if you like ⬇️⬇️

A dud start, getting ill twice in five weeks… That’s almost 30% of my prep f****d, right off the bat.

I had a load of weight to lose to even be close to stage-ready— turned out to be 22kg. That’s 48 pounds, or three and a half stone, and in just 12 weeks! 😳 How is it even possible to lose that kind of weight and be ready for peak week? What’s the point now?! 😫

The thought of failing, of not even making it to the stage, hit me hard that day. I couldn’t let my coach down. I couldn’t let myself down. 💯

Daisy listened, reminded me why I couldn’t quit. My coach hit me with some truth, that I had to pull my socks up and do my part in the client-coach relationship. That woke me up. From that moment, I locked in—no more doubt. Work harder. Go longer. Get comfortable being uncomfortable. Own that self-belief and embrace the suffering. 🔥💪
The second half of my prep received everything I could muster! Everything!

It's a giant cookie.. but the words mean a lot.
Taking the win 🥇🏆 in my class made every bit of that struggle worth it, and it proved a point to myself too.

🔥 Moral of the story: When you’re deep in doubt, questioning if it’s even worth it, remember that no one’s going to do the work for you. You're capable of more than you realise. If you want it badly enough, you have to stay the course, get comfortable with discomfort, and push through the times you feel like giving up. The truth is, the biggest victories are earned in the hardest battles. 💪

Getting Big vs Getting Big

Sure, anyone can get “big” – just keep eating junk, skip the gym, and stick to lazy habits, and watch yourself grow. But that’s not the kind of “big” you want, is it? It’s just fat, not muscle.

If you’re 40+ and feel like your body piles on weight too easily, this probably hits home. Or maybe you're the guy who’s always struggled to add size, and still feels stuck. Sound familiar?

So how do we add quality muscle, staying lean and coming out bigger and better? Let’s break it down into three key phases.

1️⃣🔪 Phase 1: Fat Loss Phase

First up, we need to get reasonably lean. We’re aiming for visible abs and solid muscle tone, all while holding onto the muscle you already have. If you’re already carrying extra fat, going straight into a bulk won’t give you the results you want. Plus, muscle growth happens more effectively when you’re lean.

In this phase, you’re in a calorie deficit – more energy out than in.

2️⃣💪 Phase 2: Growth Phase

Now, we’re adding food and aiming to gain weight in the right way – muscle growth with a little fat alongside, which is inevitable because you’ll need a calorie surplus.

But don’t let your inner "fat kid" run wild! This is controlled. By the end of this phase, we’re adding lean, quality muscle. We still need to uncover it, though, which brings us to...

3️⃣🔪💪 Phase 3: Fat Loss Phase Again

This final phase aims to reveal that new muscle, leaving you bigger and leaner than after phase 1. Back to a calorie deficit – energy out over energy in, with high protein intake, gradual food reduction, and strategic cardio.

For those of us 40+, maybe fat loss isn’t as fast, and muscle gain isn’t as easy as it once was. But done right, you can still lose fat faster than many younger guys, and build more muscle – because, let’s face it, most aren’t following the process properly anyway.

Ready to transform? DM or comment "GROW" to get the results we’re talking about! Let's make sure you’re building muscle, staying lean, and doing it right

Nick Newton

Go lift some weights 😁💪🙌

Are you getting the results you want while eating out?

🍗 Going out and enjoying off-plan meals is totally doable!

If you're not sure how to make this work in your diet AND get great results, DM saying "off Plan"

2️⃣ Most of my clients have two off-plan meals per week and I have these too. If you're sticking to the plan most of the time, it’s never an issue and adds the freedom needed to stay on track.

📝 These off-plan meals are, in a way, planned to keep you on plan.

#️⃣ Almost all restaurants list calories and macros, making it really easy to track off-plan meals without weighing food.

🎯 For those wanting to dial in their results even more, when is really matters to you, weighing your food at the table is an option. I would leave this for tracking at home unless you're competitive.

❌ While it may not be typical, remember that being fat and out of shape IS normal, being average is normal, and we're aiming for something different. Something better!

⚖️ Weighing your food is quick and easy once you get the hang of it. It should add a few minutes at most to your food prep.

🍔 Remember though, this doesn't mean hitting up McDonald's just because you can make it fit the macros! Food quality does matter for 80% of your meals.

📲 Here's something that you can start doing right now: Tracking your food on a tracking app like MyFitnessPal.
Just tracking food will make you more mindful of what and how much you eat.
Many of you will already do this - ARE YOU GETTING GREAT RESULTS???

👉👉 Follow me for practical advice for men over 40 who want to get in awesome shape and feel amazing!

Update on the update...
We're bringing it a day closer - the gym will now be closed on the 11th and 12th Nov.

We will get things done and back open ASAP!

Good things to come!