Physique Formulas

Gentlemen, if you're looking to celebrate St. Patrick's Day 🍀 with some low calorie alcoholic drinks, you're in luck! Here are six options that won't break the calorie bank:

• Guinness Draught - at 125 calories per 12 oz serving, this classic Irish stout is a great low-calorie option.

• Jameson and Diet Coke - with only 96 calories in a shot of Jameson and zero calories in Diet Coke, this is a tasty and low-calorie way to enjoy whiskey.

• Skinny Irish Whiskey Sour - made with fresh lemon juice and a low-calorie sweetener, this drink clocks in at around 130 calories.

• Light Beer - opt for a light beer like Harp Lager or Smithwick's Light, both of which come in at under 100 calories per 12 oz serving.

• Vodka Soda - at only around 65 calories per serving, a vodka soda with a splash of lime is a simple and refreshing way to celebrate.

• Skinny Margarita - made with fresh lime juice, tequila, and a low-calorie sweetener, a skinny margarita is a low-calorie and festive way to toast to St. Patrick's Day.

Keeping food simple, quick but fitting a purpose doesn't need to be a complicated process. ⠀
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Here's a great example of what you can do for lunch

𝐈'𝐯𝐞 𝐡𝐞𝐚𝐫𝐝 𝐭𝐡𝐢𝐬 𝐭𝐢𝐦𝐞 𝐚𝐧𝐝 𝐭𝐢𝐦𝐞 𝐚𝐠𝐚𝐢𝐧.. 𝐃𝐢𝐧𝐨 𝐈 𝐣𝐮𝐬𝐭 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐠𝐞𝐭 𝐚𝐛𝐬.🤦🏽‍♂️⁣⠀
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Look, If this is all you're after, then in all honesty it doesn't take much thought process to accomplish this.😒 ⁣⠀
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𝘚𝘪𝘮𝘱𝘭𝘺 𝘤𝘳𝘦𝘢𝘵𝘦 𝘢 𝘭𝘢𝘳𝘨𝘦 𝘦𝘯𝘰𝘶𝘨𝘩 𝘦𝘯𝘦𝘳𝘨𝘺 𝘥𝘦𝘧𝘪𝘤𝘪𝘵 𝘦𝘢𝘤𝘩 𝘥𝘢𝘺 𝘵𝘩𝘳𝘰𝘶𝘨𝘩 𝘦𝘢𝘵𝘪𝘯𝘨 𝘵𝘪𝘯𝘺 𝘢𝘮𝘰𝘶𝘯𝘵𝘴🍏 𝘢𝘯𝘥 𝘥𝘰𝘪𝘯𝘨 𝘭𝘰𝘵𝘴 𝘰𝘧 𝘳𝘶𝘯𝘯𝘪𝘯𝘨🏃🏽‍♂️.⁣⠀.𝘦𝘢𝘴𝘺😏.⁣⠀
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However, if you opt for this route (as many people do), you're highly likely to develop a lot of tightness in your lower back and hip flexors, an undesirable looking bum and an overall physique that looks more like a black bin bag being held up by a broomstick💀. Not to mention that you'll more than likely have very low energy daily, sleep poorly, constantly feel edgy and generally form a really bad relationship with food👎🏽- snacking and eating foods that you crave on a constant🍕🍪🍩; quite simply letting food control you and your mind.⁣⠀
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𝐁𝐮𝐭 𝐢𝐟 𝐢𝐧𝐬𝐭𝐞𝐚𝐝 𝐲𝐨𝐮 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐚 𝐟𝐢𝐭 𝐥𝐨𝐨𝐤𝐢𝐧𝐠, 𝐚𝐭𝐡𝐥𝐞𝐭𝐢𝐜 𝐩𝐡𝐲𝐬𝐢𝐪𝐮𝐞 (𝐰𝐢𝐭𝐡 𝐚𝐛𝐬), as well as gain an ability to be in full control of your food, then you're going to have to take a more tactical approach than simply creating a large energy deficit each day. ⁣⠀
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𝐃𝐫𝐨𝐩 𝐦𝐞 𝐚 👍🏽 𝐞𝐦𝐨𝐣𝐢 if you want to develop an athletic physique the right way!⁣⠀
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𝐈'𝐦 𝐨𝐩𝐞𝐧𝐢𝐧𝐠 𝐮𝐩 𝐣𝐮𝐬𝐭 𝟓 𝐨𝐧𝐥𝐢𝐧𝐞 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠 𝐬𝐩𝐨𝐭𝐬⁣ 𝐬𝐩𝐞𝐜𝐢𝐟𝐢𝐜𝐚𝐥𝐥𝐲 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐭𝐨 𝐝𝐫𝐨𝐩 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐫𝐢𝐩𝐩𝐞𝐝 𝐰𝐡𝐢𝐥𝐬𝐭 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐬𝐭𝐮𝐜𝐤 𝐢𝐧𝐝𝐨𝐨𝐫𝐬🏠. ⁣⠀⁣⠀
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The program will run for a minimum of 12 weeks and will include..⁣⠀⁣⠀
𝟏. Nutritional programming/meal plan⁣🍱⠀⁣⠀
𝟐. Home training program⁣🏋🏽‍♂️⠀⁣⠀
𝟑. Monthly video call (to assess progress)⁣👨🏽‍💻⠀⁣⠀
𝟒. Data log sheets⁣ 📄⠀⁣⠀
𝟓. Weekly check ins⁣ 💻⠀⁣⠀
𝟔. Accountability⁣ 🤜🏽🤛⠀⁣⠀
𝟕. Everyday support!⁣📱⠀⁣⠀
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𝐓𝐨 𝐜𝐥𝐚𝐢𝐦 𝐚 𝐬𝐩𝐚𝐜𝐞:⁣⠀⁣⠀
If you want to grab one of these 5 spaces simply drop me a DM and message me your email address and we'll have a breif chat to see if you would be a good fit for my coaching services. ⁣⠀⁣⠀
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If there ever was a moment to pick to get in shape, 𝐧𝐨𝐰 𝐢𝐬 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞!⁣⠀⁣⠀
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For me exercising has always been a means to maintain a good physical shape💪🏽, but not everyone shares this reason or understands what else is required.⁣⠀
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What's your main reason for going out once a day for 'exercise'?⠀⁣⠀
Is it to:⠀⁣⠀
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𝟏. 🏞𝐆𝐞𝐭 𝐟𝐫𝐞𝐬𝐡 𝐚𝐢𝐫 & 𝐜𝐥𝐞𝐚𝐫 𝐲𝐨𝐮𝐫 𝐡𝐞𝐚𝐝?⠀⁣⠀
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𝟐. 🥱𝐁𝐨𝐫𝐞𝐝𝐨𝐦 𝐟𝐫𝐨𝐦 𝐛𝐞𝐢𝐧𝐠 𝐚𝐭 𝐡𝐨𝐦𝐞?⠀⁣⠀
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𝟑. 💪🏽𝐑𝐞𝐝𝐮𝐜𝐞 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐢𝐧 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐬𝐡𝐚𝐩𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐥𝐢𝐟𝐞?⠀⁣⠀
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Comment 𝟏, 𝟐 or 𝟑 below.

𝟗 𝐰𝐞𝐞𝐤𝐬 𝐢𝐧 𝐚𝐧𝐝 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐫!⁣⠀
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My client here first came to me having never been able to put on muscle tissue. ⁣⠀
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💪🏽His training experience was very low!However, working with him up until now, we have managed to not only add muscle tissue to his frame, but get him considerably stronger as well!⠀
It's been a steadily measured process, but you can't build muscle at the same speed you can lose body fat. ⠀
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Many of you no doubt may be struggling to develop your own physique, but 𝐢𝐭’𝐬 𝐚𝐛𝐨𝐮𝐭 𝐭𝐚𝐤𝐢𝐧𝐠 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐬𝐭𝐞𝐩𝐬 𝐭𝐨𝐰𝐚𝐫𝐝𝐬 𝐦𝐚𝐤𝐢𝐧𝐠 𝐚 𝐜𝐡𝐚𝐧𝐠𝐞 that will help make a difference🚶🏽‍♂️.⁣⠀
𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘴𝘦𝘳𝘪𝘰𝘶𝘴 𝘢𝘣𝘰𝘶𝘵 𝘸𝘢𝘯𝘵𝘪𝘯𝘨 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘢 𝘤𝘩𝘢𝘯𝘨𝘦 𝘣𝘦𝘧𝘰𝘳𝘦 𝘴𝘶𝘮𝘮𝘦𝘳 𝘢𝘱𝘱𝘳𝘰𝘢𝘤𝘩𝘦𝘴, 𝘲𝘶𝘪𝘵 𝘱𝘳𝘰𝘤𝘳𝘢𝘴𝘵𝘪𝘯𝘢𝘵𝘪𝘯𝘨, 𝘴𝘦𝘯𝘥 𝘮𝘦 𝘢 𝘋𝘔 🤳𝘢𝘯𝘥 𝘳𝘦𝘢𝘤𝘩 𝘰𝘶𝘵 𝘧𝘰𝘳 𝘩𝘦𝘭𝘱.⁣⠀

Enjoy your favourite foods by improving your nutritional understanding.⁣⠀ ⁣⠀
🍕𝐘𝐨𝐮 𝐜𝐚𝐧 𝐬𝐭𝐢𝐥𝐥 𝐡𝐚𝐯𝐞 𝐩𝐢𝐳𝐳𝐚 𝐚𝐧𝐝 𝐠𝐞𝐭 𝐢𝐧 𝐬𝐡𝐚𝐩𝐞. ⁣⠀
@ London, United Kingdom

𝐇𝐨𝐰 𝐝𝐨 𝐲𝐨𝐮 𝐚𝐬𝐬𝐞𝐬𝐬 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬👨🏽‍💻?⁣⠀
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The problem most people face after a few weeks of training and eating better, is how to assess progress; ensuring that the weight lost is not muscle tissue, but mostly body fat.⁣⠀
Over January a lot of you may have lost weight📉. However a high percentage of you who have made this great start to the year, may be trying to workout if what it is you are doing is getting you the body shape you are after. ⁣⠀
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So how do we go about assessing your progress to ensure you're moving in the right direction to attain the body you are after?⁣⠀
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𝟏. 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐩𝐢𝐜𝐭𝐮𝐫𝐞𝐬⁣⠀
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𝟐. 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐨𝐯𝐞𝐫𝐥𝐨𝐚𝐝 𝐢𝐧 𝐭𝐡𝐞 𝐠𝐲𝐦⁣⠀
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𝟑. 𝐁𝐨𝐝𝐲 𝐰𝐞𝐢𝐠𝐡𝐭⁣⠀
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𝟒. 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲 ⁣⠀
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These are just some of the major variables I use to assess client progress. ⁣⠀
𝘐𝘧 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘤𝘭𝘢𝘳𝘪𝘵𝘺 𝘢𝘯𝘥 𝘨𝘳𝘦𝘢𝘵𝘦𝘳 𝘤𝘦𝘳𝘵𝘢𝘪𝘯𝘵𝘺 𝘵𝘰 𝘢𝘵𝘵𝘢𝘪𝘯 𝘢 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘢𝘵𝘪𝘰𝘯 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘣𝘦 𝘱𝘳𝘰𝘶𝘥 𝘰𝘧 𝘴𝘦𝘯𝘥 𝘮𝘦 𝘢 𝘋𝘔 🤳 𝘢𝘯𝘥 𝘸𝘦'𝘭𝘭 𝘨𝘦𝘵 𝘸𝘰𝘳𝘬𝘪𝘯𝘨 𝘰𝘯 𝘵𝘢𝘬𝘪𝘯𝘨 𝘵𝘩𝘰𝘴𝘦 𝘢𝘭𝘭 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘯𝘦𝘹𝘵 𝘴𝘵𝘦𝘱𝘴🚶🏽‍♂️.

𝐇𝐨𝐰 𝐦𝐚𝐧𝐲 𝐨𝐟 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐲𝐨𝐮 𝐮𝐬𝐞𝐝 𝐲𝐨𝐮𝐫 𝐣𝐨𝐛 𝐚𝐬 𝐚 𝐫𝐞𝐚𝐬𝐨𝐧 𝐭𝐨 𝐰𝐡𝐲 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐮𝐧𝐚𝐛𝐥𝐞 𝐭𝐨 𝐠𝐞𝐭 𝐫𝐞𝐬𝐮𝐥𝐭𝐬?⁣⠀
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You can still make progress whilst having a working lunch✍🏽! ⁣⠀
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You can still make progress even if you don't food prep🍱!⁣⠀
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𝐘𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐭𝐚𝐤𝐞 𝐨𝐰𝐧𝐞𝐫𝐬𝐡𝐢𝐩 𝐨𝐟 𝐭𝐡𝐞 𝐟𝐨𝐨𝐝𝐬 𝐜𝐡𝐨𝐢𝐜𝐞𝐬 𝐲𝐨𝐮 𝐦𝐚𝐤𝐞 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐞𝐟𝐟𝐞𝐜𝐭 𝐭𝐡𝐞𝐬𝐞 𝐟𝐨𝐨𝐝𝐬 𝐡𝐚𝐯𝐞 𝐨𝐧 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐜𝐨𝐦𝐩𝐨𝐬𝐢𝐭𝐢𝐨𝐧!⁣⠀
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If you need help creating a structured regime or getting a nutrition plan put in place to help you attain your dream physique, then drop me a DM 🤳 and tell me what aspects of your nutrition you are struggling with most.⁣⠀
@ London, United Kingdom

𝐊𝐞𝐲 𝐚𝐬𝐩𝐞𝐜𝐭𝐬 𝐭𝐨 𝐛𝐞 𝐭𝐚𝐤𝐞𝐧 𝐚𝐰𝐚𝐲 𝐟𝐫𝐨𝐦 𝐭𝐡𝐢𝐬:⁣⠀
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• 👉🏽Start at a level relevant for you!⁣⠀
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• 🏋🏽‍♂️Don't be reluctant or scarred (for the thought of getting 'bulky') to lift sufficient weight/load!⁣⠀
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• 📑The right programming and direction can help you overcome sticking points (in your progress) you never thought possible.⁣⠀
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• 🏁Everyone has a starting point regardless of their body fat %. ⁣⠀
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• 🤳The onus is on you to take the next step towards getting the help you need, with overcoming any stalled progression. Don't be afraid of doing so.⁣⠀
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If you would like to lower your body fat, build muscle and get stronger, just as my client above did, drop me a 𝐃𝐌 𝐨𝐫 𝐜𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰 𝐰𝐢𝐭𝐡 𝐚 🙋🏽‍♂️ and we'll discuss what steps we'll take to move forward in helping you to acheieve those goals!

𝐆𝐮𝐞𝐬𝐭𝐢𝐦𝐚𝐭𝐢𝐧𝐠 𝐨𝐫 𝐞𝐚𝐭𝐢𝐧𝐠 𝐨𝐧𝐥𝐲 𝐢𝐟 𝐲𝐨𝐮 𝐚𝐫𝐞 𝐡𝐮𝐧𝐠𝐫𝐲. 𝐃𝐨𝐞𝐬 𝐢𝐭 𝐰𝐨𝐫𝐤 𝐭𝐨 𝐠𝐞𝐭 𝐥𝐞𝐚𝐧?⁣⠀⁣⠀
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𝘉𝘢𝘴𝘪𝘤𝘢𝘭𝘭𝘺 𝘦𝘢𝘵𝘪𝘯𝘨 𝘢𝘴 𝘺𝘰𝘶 𝘱𝘭𝘦𝘢𝘴𝘦 𝘰𝘳 𝘸𝘩𝘦𝘯 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘭𝘪𝘬𝘦 𝘪𝘵. ⠀⁣⠀
Well let's be absolutely frank here.. this is what got you into the position you are currently in. In order to make changes to your physique, you need to start doing things you've not done before. Being more precise with your food intake is one of them.⁣⠀⁣⠀
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𝐆𝐮𝐞𝐬𝐭𝐢𝐦𝐚𝐭𝐢𝐧𝐠 𝐪𝐮𝐚𝐧𝐭𝐢𝐭𝐢𝐞𝐬 𝐨𝐧𝐥𝐲 𝐰𝐨𝐫𝐤𝐬 𝐢𝐧 𝐭𝐰𝐨 𝐞𝐱𝐚𝐦𝐩𝐥𝐞𝐬:⠀⁣⠀⁣⠀⁣⠀
𝐀. ✋🏽If you are currently consuming way over your daily requirement. Using hand sizes are therefore a great way if introducing 𝘨𝘶𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦𝘥 𝘱𝘰𝘳𝘵𝘪𝘰𝘯 𝘤𝘰𝘯𝘵𝘳𝘰𝘭 (however, even this is a form of measurement, all be it a lose one).⁣⠀⁣⠀
𝐁.👀 If you have been following a plan for a good amount of time and are currently maintaining that same amount of calories, than you can probably be quite precise at eye balling your portions (given the amount of time you've been using those same foods). ⁣⠀⁣⠀
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Beyond that there really isn't any scope for guestimating quantities of food or eating only if you feel like it, in order to help you make progress. You need to be much more specific with your intake for your metabolism to be thriving, so that your weight can start to come off, but taking care not to consume too much, that you end up gaining weight.⁣⠀⁣⠀
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Is portion control and meal planning something that you have great difficulty with. Or do you simply feel you just don't have the time?, If so, comment with a 🙌🏽 or DM me for help.