Caelum Girn

Tasty, quick and macro friendly meal prep I’m eating every single week right now

45 mins for 4 days of food 💪

Same weight in all 3

March -> May -> August

You can lose fat AND gain muscle at the same time, don’t let anyone tell you otherwise

Swipe to see rep ranges and sets 💪

3 sets DB Lateral Raise 10-15 reps

Focussing on shoulders right now so all upper days start with these

3 sets DB Shoulder Press 8-12 reps

2 sets T-Bar Row 8-12 reps

Wide grip for upper back focus

3 sets Pec Deck

My favourite exercise of all time

3 sets Neutral Grip Lat Pulldown 10-15 reps

2 sets each side Single Arm Lat Pulldown 10-15 reps

10kg down in 10 weeks. Here is exactly how I did it 👇

1. No meal plans. Macros only

I love food. I don’t want to eat chicken and rice every day. I’d rather order takeaway and count macros instead. Hit my protein goal, stay under my calorie goal

2. More food, more movement

If I wanted to eat more, I’d just do extra steps. Easy enough to walk on a walking treadmill while doing work on my laptop, and I got to enjoy desserts

3. 6 workouts per week

Could have done 3, but I like training in the gym so I did more

4. Smaller spoon

It works. Smaller spoon means more mouthfuls per meal, which means longer to eat, and I’m full before I’ve finished. Saved me from unnecessary extra cals

5. Low fat diet

High protein, very high carbs. Keeps energy high, I’m always full and cravings are rare

6. Curated my social media feed

I filled my social media with videos of guys I wanted to look like, not food I wanted to eat. This meant anytime I was low on motivation and picked up my phone to scroll: now I had motivation again

7. Slept. A lot

9 hours per night. More sleep = less time awake = less time to eat. Your discipline also PLUMMETS with every hour less sleep you get, and your cravings skyrocket

8. Lots of caffeine

This made my workouts fun, kept metabolism fast and meant I could lock in when working without being distracted and choosing food as my stress reliever

Comment “10” if you want my exact workout plan & macro numbers I used during these 10 weeks 💪

Blood biomarker results are in

Verdict: Healthier than I’ve ever been 🧬

💪 Testosterone - >120 (average 8.3-30.2)
- Your hormone responsible for building muscle, confidence and other masculine traits
- You want it as high as possible

🫀 LDL Cholesterol - 2.47 (target 60)
- Calculates how well your kidneys filter toxins and waste from your blood
- You want it as high as possible

🩸 ALT - 27 (target

I analysed OVER 140 client plans that have been through my program

I found something quite interesting

There were only 5 key factors that decided whether the client got lean or not

What do I mean by that?

5 key factors that decided whether a client:

💪 Got abs

🔥 Dropped 15lbs or more

📆 Was able to keep their results long term

3 of these 5 factors were in their control

2 were genetic

What does this mean?

You are wasting your time if you try to focus on the 2 that are genetic

And this is exactly what seems to be keeping most people stuck

They work super hard trying to change things that are simply out of their control

Or the more sinister reality?

Some people just can’t get lean

They never will

Comment “PLANS” and I’ll send you the list of all 5 and tell you what might be holding you back 💪

3 kids and a fine dining restaurant to run

Easy to forget about himself

That’s exactly what Kray did for years while he worked on everything around him

The business required his attention and his kids needed his time

There was no headspace and no room for fitness or his health

But without his health, his craft suffered, and his kids wouldn’t get the dad they deserved

Without his confidence Kray knew that his food would reflect someone who is putting on a mask

Kray needed to change. If he wanted his kids to grow up happy, if he wanted his business to grow and if he wanted his restaurant to get a star

So Kray entered a boxing competition

Trained hard, smashed his diet and had tunnel vision on that ultimate goal

Fighting a good friend, there was no bad blood but ego was on the line

Unanimous decision, a draw

Now he has no big goal, so the work gets even harder

So we worked with Kray to ensure even though he didn’t have a huge end point keeping him motivated, he could still achieve what he set out to

This looked like:

📈 A highly personalised nutrition and training plan built around late nights at the restaurant and last minute changes with the kids

💪 Protein goals and meal guidance as a full meal plan was unrealistic to be expected to be followed

📥 Check ins and tweaks to ensure the plan kept working even if Kray’s day to day took a change

Now Kray stands here 56lbs (4 stone) lighter than he started

🔥 Energy is up

🍽️ Restaurant is thriving

👦🏼 And even on holiday with his kids he knows how to stick to plan while enjoying himself and having a great time

Kray’s problem was never his time, it was his system and his discipline

A chef aiming for a Michelin Star deserves to look the part, and I don’t doubt it is around the corner for Kray

Kray looks better, feels better and has more energy to spend time with his family even when he has a tough week at work

You can make a transformation like Kray too

Comment “PLAN” and I’ll send you the exact plans I gave to Kray so you can get in great shape 💪

Everyone in shape is taking these

And they’re trying to keep it a secret

Peptides can 10x your progress if you know how to use them correctly

The issue is, mainstream media gets it all wrong

They say Ozempic is good, but it rots bones and 1/3 of the weight you lose is muscle

They say GHK-CU is bad, but it reduces inflammation and has 0 negative side effects

The 2 peptides I’m holding here have done 10x more for my health & gym progress than ANY supplement I have taken before

But you won’t hear that from anyone else

The reason you feel behind is because you haven’t discovered what peptides can do for you yet

And when you do, you’ll realise why everyone else seems to be able to get into shape so easily

Comment “PEP” and I’ll send you a full guide breaking down which peptides you should be using and how they could help 💪

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