Max Bridger - Fat Loss & Muscle Gain Online Coach & Personal Trainer

How much muscle can I expect to gain? 🤔

➡️ 0.1 - 0.45kg muscle gain per month!

📈 1.2 - 5.4kg gain per year. Reducing each year.

Doesn’t that seem so little?

Higher end groups:
- New lifters
- Returning lifters who are out of shape (lost muscle mass, strength, etc.)

Lower end groups:
- Experienced, conditioned lifters

Of course there are nuances to each of the three very broad categories of lifter (above).

Like optimising recovery/sleep, protein intake, training structure/frequency/volume, etc.

But social media will routinely try to convince you that this client has ‘gained 10kg of lean muscle in 6 months! 💯’

Or that they have the ‘secret sauce’, happen to be a ‘genetic freak’, or some other codswallop.

Which even for an individual running heavy steroid cycles, 10kg of pure muscle gain in 6 months would be extremely impressive.

This doesn’t mean the scale won’t show increases in weight above 0.45kg per month. Just that (at least) the additional amount will be from fat/water/glycogen/etc. rather than muscle mass.

~3.3kg muscle gain per year would be pretty bang on.

That seems so low, even to someone relatively educated within fitness like me.

And we have the fitness industry to thank for that!

Message me for realistic & optimal Online Coaching for fat loss & lean muscle ⬇️

[email protected]

Reacting to setbacks 🤕

Slizzazled my finger unboxing my new knives.

& we are on holiday at the beginning of September.

So my knee jerk reaction is to think ‘I must train’, & risk opening the cut up again.

But sometimes you need to step back, pause & think in order to make the right decision:

- I’m an experienced trainer so I will not build muscle across 2-3 weeks

- I can do some adapted exercises, which will be enough to help maintain muscle mass

- Even if not training for 2 weeks won’t lose any muscle/strength over that period

SO, I am going to do what I can - legs, light upper body work & keep steps up - & focus on not messing my finger up.

Which is easier said than done with two kids, a dog & personal training 😂

Accountability & conversation is one of the strongest benefits my Online Coaching for fat loss & lean muscle brings to the table ⬇️

Message me ➡️ [email protected]

Monday’s meals! 😍 Swipe through ➡️

Let’s go against all the business mentors’ advice & post some old-school, useful content rather than trying to be controversial & opinionated for traction! 💯

Breakfast:
0% Skyr yoghurt, flaxseed, sunflower seeds, figs & honey.

Lunch:
Eggs, ham, chilli & garlic on buttered toast.

Snack:
Protein smoothie.

Dinner:
Fajita spiced mince with rice & veg.

I’ve got a beach holiday in September, so I’m in a fat loss phase for the next 4 weeks 🫡

I’m going into a 30% calorie deficit on the weekdays, with two weekend days at maintenance calories.

I estimate I’ll lose around 0.9kg per week for 4 weeks, so anywhere between 3.5-4kg will be great.

Fat loss is simple when you do it right 🫡

As is maintaining your results if you are taught how to do so 😉

Message me for Online Coaching fat loss & lean muscle ⬇️

[email protected]

🍺 Friday (or FRIYAY! After the kids are finally asleep!) 🍺

Some alcohol truths ✍🏼

Alcohol is totally fine to consume in moderation.

You simply need to track the calories, have multiple alcohol free days each week, and to avoid feeling fairly/very groggy the next day.

The main body-composition problems with alcohol come from people not tracking the calories, drinking days-worth of calories on a Friday/Saturday, or having three or more pints (getting into hangover and poor sleep territory).

This is because regular moderate/heavy drinking will affect fat loss/gain, reduce performance, affect motivation and erode consistency.

You absolutely do not need to go sober, but you do need to become aware of problems consuming alcohol can present you.

I work with you - where you are right now, and within the lifestyle you need to lead long term ⬇️

Message me for Online Coaching fat loss & lean muscle.

[email protected]

Happy birthday - here’s a selection of photos I love, so you’ll probably dislike. Enjoy ❤️

The best time to start is now ✅

Stop waiting for the perfect time to make the ten changes you feel you need to make.

Make a few now & build from there 📈

This will benefit you, rather than enforce a lifestyle overhaul in mid-summer.

Because dramatic change increases the chances of failure, again.

Whereas smaller, incremental changes increase your chances of success & lasting change/progress.

My online coaching clients (examples above!) stopped waiting for the perfect time.

They started online coaching with me & we worked with the lifestyle they need to lead.

As you can’t just sideline your family, job, partner, plans for fat loss & muscle gain targets.

You need to work within the boundaries of the lifestyle you currently/need to lead.

So if you’re constantly caught between fleeting ‘perfect times’ & feeling it’s impossible/overwhelming - that’s where I can come in.

Message me for Online Coaching for fat loss & muscle gain ⬇️

[email protected]

What you believe might not be true 💭

We all adamantly hold on to certain things we have learned in fitness for two main reasons:

1) They once worked for us.
2) They ‘protect’ us from making consistent effort(s).

With these beliefs we usually stand by them very firmly, but cannot back them up with strong evidence when questioned.

We hold on to them because it just ‘won’t work’ in our mid/late 30s or our 40s…

E.g. high numbers of sessions per week that were longer & more intense, &/or 4-5 ‘clean meals’ per day based around protein.

And you are right; a 90-minute chest & biceps day might not work the same now you have a demanding job, serious partner, kids, dependent relatives, etc.

But there are so many ways to create consistency & progress when time poor, when more stressed, when beef mince is £45 per kilogram, etc.

& more evidence is coming to light to suggest progress is possible for everyone - obviously with requisite consistency & programming/knowledge.

So consider your ‘fitness truths’ that you stand beside strongly, but cannot back up or explain simply when questioned.

This will open your mind to new ideas & even being okay with having been/being wrong, because then we can make change.

Change is probably what you need ⬇️

So message me for Elite Online Coaching & I can help you begin to progress again.

[email protected]