Warning: my content might make you more jacked
🏋️PT with 8yrs experience
đź’» Coached 700+ people
🍪 Biscuit connoisseur
09/07/2026
So how does 4kg produce that much visual change?
He was building muscle while losing fat.
He was relatively new to training (properly)
He started off relatively lean.
Not magic.
Dm me the word “coaching” if you want to enquire about one of my July spots
S**t willpower isn’t directly fixable and is almost ALWAYS a symptom of another problem (often a s**t plan)
Want to get coached by me to work towards your dream body? Dm me “coaching” to enquire about spots
How to get lean when you’ve been very overweight before ⬇️
1) Structure your diet in 2-3 month blocks with breaks in between (for mental sanity mostly but also performance and letting you me body get used to your lower weight)
2) Make your diet easy to stick to and set up in a way where you know exactly how much kcals and protein you’re eating daily with low effort
3) Master training technique to see the most visual change from the fat loss and to allow for less total weight loss to get the look you want.
Want me to coach you through this? Dm me the word “coaching” and we’ll talk next steps 💪
03/07/2026
Can you get properly lean if you’ve carried a lot of weight before?
My client Ciaran is proving you can.
The picture on the left was before he worked with me. (130kg+)
(Bottom right) He actually lost about 38kg BEFORE the coaching and already changed his life.
Top right is now. 82kg
When you lose this much weight, your body will fight like f*ck to defend its old size.
His body will burn FAR less kcals at 82kg than me because he had to spend ages in a calorie deficit to get there.
Fewer calories burned means his deficit has to shrink which means settling for slower progress
And since fat cells only ever shrink instead of dying they’re likely still releasing chemicals that ramp up his hunger to way more than what the average person might experience at 82kg
So is it possible to get proper lean even with all that working against you?
Yes. But it will take much longer than a year. Here’s how it’s done ⬇️
1) Diet in 2-3 month blocks, not one long grind.
2) Take diet breaks between these blocks and practice maintenance
3) Keep your daily habits and diet plan SIMPLE and enjoyable. Consistency is #1
4) Ciaran still went on holidays, we just planned more flexible maintenance blocks around them. You should do the same.
5) Master resistance training. The extra muscle is why he looks the way he does at 82 and not just skinny.
Ciaran’s now in the best shape of his life. Not many can say that. Over the next few months he’ll finish the cut using the approach above to reach his dream physique.
Want me to coach you to do the same? Dm me “coaching” and we’ll talk next steps.
Once I learned how to do this, it was a GAME CHANGER for lifting heavier.