He thought he was too “busy” to get fit… So I helped him go from 220 pounds to 176 pounds in 6 weeks Here’s how I helped Ian, a full-time contractor, lose 44 pounds without crash diets or endless cardio, or quitting his job:

"Discipline is the highest form of self-respect." Motivation fades. Schedules change. But showing up anyway? That’s your edge.

You don’t need six meals a day. High performing men don’t have time for Tupperware olympics. Try this instead: - 3 meals, 1 protein-dominant snack - 30–50g protein per meal - Anchor meals to key points in your workday (start, middle, finish) Simplicity scales. Precision wins.

He used to be the strongest guy in the room. Now? He groans every time he bends over to pick up his kid. He blames age, stress, lack of time. But the real culprit is lack of strategy. What worked at 24 doesn’t work at 34. We rebuilt his foundation: strength, movement

I used to be the strongest guy in my crew. 8 plates on the leg press. 3 on the bench. But post-surgery? I struggled to do bodyweight lunges. That crushed me more than the procedure itself. I realised the hard truth: strength isn’t permanent, unless you train for life, not

“You’re not tired. You’re underchallenged.” The boardroom stretches your mind. Your body’s been coasting for a decade. Get uncomfortable on purpose, or life will do it for you.

Misconception: “Carbs make you fat.” Actually mindless eating, no muscle, and zero movement do. Carbs are fuel when: - You’re lifting heavy - You’re sleeping well - You’re training with intention Use carbs for energy and your recovery, not cope.

When I started distance running, people thought I was crazy. “How does a bodybuilder become a marathon runner?” Easy. I got tired of being tired. Heavy lifting wasn’t giving me the energy I needed for work, coaching, or life. So I built a hybrid system, strength for muscle,

Being sore isn’t the goal. Being strong, capable, and resilient, that’s the standard. Pain without purpose is injury. Pain with precision is progress.

There was a time I couldn't think straight by 2pm. I blamed stress. But truthfully, I was under-eating and overstimulating. I swapped chaos for clarity: - Protein with breakfast - Electrolytes first thing - Hydration before caffeine It took 48 hours to feel sharper. Now I

Surprising truth: Muscle loss starts in your 30s. Ignore it, and you’ll lose 3–5% per decade. Do this instead: - Prioritise resistance training 3x/week - Eat 1g protein per pound of goal bodyweight - Sleep 7+ hours to allow recovery Muscle is metabolism. And your insurance

Excuses sound smart. Results are silent. You can rationalise your way out of anything. But only execution earns respect.

BS Alert: “Just eat clean, bro.” No definitions. No tracking. No structure. Here’s smarter nutrition for busy men: - 80% real food, 20% flexible - Hit protein and fiber first - Treat calories like budget, with purpose, not obsession Nutrition should serve your goals. Not

Training is the only meeting you can’t reschedule. Your body doesn’t care about your calendar. Show up. Or slow down.

Most men are under-eating protein by 30–50%. That’s why you’re soft, not just “aging.” Fix it: - Add 2 palm-sized portions of protein per meal - Use Greek yogurt, protein shakes, lean meats - Don’t snack. Anchor. Feed the muscle. Starve the excuses.

Comfort is a liar. It whispers, “You’ve earned the rest.” But never delivers the reward. Choose resistance. Build resilience.

Hydration isn’t just water. You lose sodium, magnesium, and potassium, not just H₂O. Fix fatigue with: - Morning glass of water + pinch of sea salt - Magnesium glycinate before bed - Potassium-rich foods (banana, spinach, avocado) This isn’t hacks — it’s high-performance

Stop negotiating with yourself. Winners don’t wait for motivation. They build systems that force consistency.

Skipping breakfast isn’t “biohacking” — it’s backfiring. Especially if you lift, lead, or parent. Instead: - Eat 25–40g protein within 90 minutes of waking - Pair with clean carbs + fats - Watch your energy and focus skyrocket Fuel first. Win the morning. Win the day.

You don’t need motivation. You need a standard. High-performers don’t wait to “feel like it.” They move because it’s who they are.