19/09/2026
๐ฅ ๐ ๐๐๐๐๐๐ ๐๐๐ ๐๐๐๐ ๐๐๐โฆ
For years, whenever I wanted to lose weight, my answer was always the same:
๐๐๐ญ ๐ฅ๐๐ฌ๐ฌ.
Not losing weight quick enough?
Drop the calories.
Weight stopped moving?
Drop them again.
Want to get leaner quicker?
Surely eating even less will get me there fasterโฆ ๐คฆโโ๏ธ
๐ ๐ ๐๐ง๐ฎ๐ข๐ง๐๐ฅ๐ฒ ๐ญ๐ก๐จ๐ฎ๐ ๐ก๐ญ ๐ฅ๐๐ฌ๐ฌ ๐๐จ๐จ๐ = ๐๐๐ญ๐ญ๐๐ซ ๐ซ๐๐ฌ๐ฎ๐ฅ๐ญ๐ฌ.
But one of the biggest things hybrid training has taught me is that your body needs fuel.
If I want to run, lift weights, do HYROX, recover properly and actually perform, I need to ๐๐๐.
And just as importantly, I want to ๐๐๐๐ฅ ๐ก๐๐๐ฅ๐ญ๐ก๐ฒ, ๐๐ง๐ฃ๐จ๐ฒ ๐ฆ๐ฒ ๐๐จ๐จ๐ ๐๐ง๐ ๐๐ง๐ฃ๐จ๐ฒ ๐ฆ๐ฒ ๐ฅ๐ข๐๐.
You can lose body fat, get fitter, get stronger, perform better ๐๐ง๐ ๐ฌ๐ญ๐ข๐ฅ๐ฅ ๐๐๐ญ ๐ ๐ ๐จ๐จ๐ ๐๐ฆ๐จ๐ฎ๐ง๐ญ ๐จ๐ ๐๐จ๐จ๐.
You donโt have to live on ridiculously low calories to get in shape.
A few things Iโve learnt along the way ๐
1๏ธโฃ ๐
๐ข๐ง๐ ๐จ๐ฎ๐ญ ๐ฐ๐ก๐๐ญ ๐ฒ๐จ๐ฎโ๐ซ๐ ๐๐๐ญ๐ฎ๐๐ฅ๐ฅ๐ฒ ๐๐๐ญ๐ข๐ง๐ ๐๐ข๐ซ๐ฌ๐ญ
Before you start slashing calories, understand roughly what your body needs and what youโre currently consuming.
Create a sensible deficit and give it time.
Going from low calories to even lower calories every time the scales stop moving isnโt always the answer.
2๏ธโฃ ๐๐๐ญ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐ซ๐จ๐ญ๐๐ข๐ง ๐ข๐ง
Around ๐๐ ๐ฉ๐๐ซ ๐ค๐ ๐จ๐ ๐๐จ๐๐ฒ๐ฐ๐๐ข๐ ๐ก๐ญ is a good target for someone training regularly.
Spread it throughout the day and build your meals around proper food.
Protein helps with recovery, maintaining muscle and keeping you fuller.
3๏ธโฃ ๐๐จ๐งโ๐ญ ๐๐ ๐ฌ๐๐๐ซ๐๐ ๐จ๐ ๐๐๐ซ๐๐ฌ
This was another massive lesson for
me.
๐๐๐ซ๐๐ฌ ๐๐ซ๐ ๐๐ฎ๐๐ฅ.
Especially when youโre running, doing HYROX or training hard.
I actually like having a good amount of my carbs later in the day. It helps keep me satisfied and means Iโm not hunting through the cupboards at night ๐
Eating carbs at 7pm isnโt suddenly going to make you fat.
Your ๐จ๐ฏ๐๐ซ๐๐ฅ๐ฅ ๐๐๐ฅ๐จ๐ซ๐ข๐ ๐ข๐ง๐ญ๐๐ค๐ matters far more.
4๏ธโฃ ๐๐๐ญ ๐๐จ๐จ๐ ๐ญ๐ก๐๐ญ ๐๐๐ญ๐ฎ๐๐ฅ๐ฅ๐ฒ ๐๐ข๐ฅ๐ฅ๐ฌ ๐ฒ๐จ๐ฎ
Protein, fruit, vegetables, oats, potatoes, rice, Greek yoghurt, berries, beansโฆ
You can eat a ๐ฌ๐๐ซ๐ข๐จ๐ฎ๐ฌ ๐๐ฆ๐จ๐ฎ๐ง๐ญ ๐จ๐ ๐๐จ๐จ๐ when you choose the right foods.
Iโd much rather have a big plate of food that fuels my training than spend all day starving just because Iโm trying to hit the lowest calorie number possible.
5๏ธโฃ ๐๐ญ๐จ๐ฉ ๐ฅ๐๐ญ๐ญ๐ข๐ง๐ ๐จ๐ง๐ ๐ฐ๐๐ข๐ ๐ก-๐ข๐ง ๐ซ๐ฎ๐ข๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ฐ๐๐๐ค
Your bodyweight moves around constantly.
Food, water, salt, sleep, training and even what time you ate the night before can change the number on the scales.
Look at the ๐ฐ๐๐๐ค๐ฅ๐ฒ ๐๐ฏ๐๐ซ๐๐ ๐ ๐๐ง๐ ๐ญ๐ก๐ ๐ญ๐ซ๐๐ง๐, not one random morning.
And hereโs probably the best example I can give ๐
๐ธ ๐๐ก๐ ๐ฉ๐ข๐๐ญ๐ฎ๐ซ๐๐ฌ ๐๐๐ฅ๐จ๐ฐ ๐๐ซ๐ ๐ฆ๐ ๐๐๐ญ๐ข๐ง๐ ๐๐ซ๐จ๐ฎ๐ง๐ ๐,๐๐๐โ๐,๐๐๐ ๐๐๐ฅ๐จ๐ซ๐ข๐๐ฌ ๐๐๐๐๐ ๐๐๐.
Iโm ๐๐ ๐ฒ๐๐๐ซ๐ฌ ๐จ๐ฅ๐ and Iโm in the best shape of my life โ physically AND mentally.
Years ago, I would never have believed I could eat that amount of food and stay in shape.
But Iโm also training harder than I ever have.
Running.
HYROX.
Weights.
Hybrid training.
๐๐ก๐๐ญ ๐ฐ๐จ๐ซ๐ค ๐ง๐๐๐๐ฌ ๐๐ฎ๐๐ฅ.
And thatโs probably the biggest lesson Iโve learnt:
๐๐จ๐ฎ ๐ง๐๐๐ ๐๐ง๐จ๐ฎ๐ ๐ก ๐๐๐ฅ๐จ๐ซ๐ข๐๐ฌ ๐ญ๐จ ๐ฉ๐ฎ๐ญ ๐ญ๐ก๐ ๐ฐ๐จ๐ซ๐ค ๐ข๐ง.
Training harder while constantly eating less eventually catches up with you.
Fuel the training.
Eat good food.
Get your protein in.
Enjoy your carbs.
Be patient.
๐๐๐ญ๐ญ๐ข๐ง๐ ๐ฅ๐๐๐ง, ๐ ๐๐ญ
