Lockdown progression 8kg down and a leaner & stronger looking physique! With very limited equipment at hands, we structured a training program which still allowed us to focus on getting stronger in every area possible We controlled his eating habits early on which gave him the freedom to make his own food choices and more scope for flexibility with meals whilst keeping on track and still making significant progress We kept it as simple as possible throughout, initial focus was hitting calories and a daily step count, once we were in a good position with this then we focused on macronutrients within foods to aid performance and recovery Now he sits in great position to build on from here and kick on from what he's achieved over the last few months If you're looking to invest in yourself and make a big change then I've got few spaces available online, fill out the consultation form below to get your journey started 📲 Linktr.ee/ryanwaughpt #RWP #fatlosscoach #results #progress #fitness #healthylifestyle #goals

A quick and simple hand guide to portion control your meals 🤚🏽 Struggling for time to prepare and weigh out your meals? Unsure on how to track food that you don't know the weight of? Don't know what to do when it comes to tracking and eating out? All of the above can be quickly solved by a using your hand Understand this is an estimate which will give you more of an accurate and controlled number than trying to take a guess when it comes to measuring your foods This is very goal dependent and must only be used as a guide Measurements are the macronutrients not the weight of the food e.g. 150g (weight) of raw chicken breast = 35g of protein Of course if you can then I would highly recommend weighing out and measuring your food but this is a great alternative when you struggle to do so Give this a SAVE and use when you struggle to measure your foods ✅

The start of the rebuild 🛠 Sitting just under 105kg Feeling strong and lean-ish I’ve had all the comments over the last few months... ‘You been on the ket diet’ ‘What’s happened to you?’ ‘You’ve lost weight’ 8kg to be exact Regardless I’m happy with how I’m currently looking and feeling Yes I’m not as big as I once were but that doesn’t define me I’m stronger and fitter than I’ve been for awhile So let’s see how I’m looking over the next few months with some good guidance 🙌🏼 And yes they are ‘sock shoes’ 👀

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A quick simple but delicious meal to add to your day 😋 Less than 400 calories per serving with 29g of protein! My NEW recipe book is still available to purchase at only £9.99 which comes with 30 different recipes 🥘 Are you fed up having the same boring bland foods? Or do you lack food ideas? Or lack creativity on how to make your food taste amazing? ...all whilst trying to stay on track? Then here’s your chance to change that by messaging me to get your recipe book today 📲

What do you want to do on your 30th birthday mate? ‘I want to train with you’ So here we are after a good session 💪🏼 A big 30th birthday to my client and good friend. Big plans for the next 12 months! Have a great day & weekend buddy #RWP

'I'm going to be good this week?' Something you've said or heard a good number of times Shortly after find yourself eating foods which are claimed to be 'bad' Leaving you feel guilty for your actions which continues to spiral across the week I've been in the exact same mindset of categorising food which as lead me to have a poor relationship with food The typical bodybuilding diet Chicken and veg Chicken and rice And Chicken and veg I'm not about that life (I once was…7 days a week) And NO it's not the only way to feel and look good! I have learnt over the years to stop punishing myself for ‘being good’ or ‘being bad’ with my food choices Now my main focus is to enjoy foods and learn to accept that NO food group is off scale. I recreate foods I love and make better food choices But if there is something I typical want I'll make sure it fits into my requirements without the guilt of failure That being said, there's a line! Health should always be a big priority Cramming as much fast food/junk into your calories will give you a set of very poor health markers and will show in your performance in and out of the gym ❌ Which is definitely NOT what I'm trying to get at here Aim for 80% of your food choices to be single ingredient and nutrient dense foods which you ENJOY to eat (make them as tasty as you'd like with spices, herbs and seasonings) The remaining 20% of your calorie target come from foods less nutrient dense, such as your chocolate, sweets, alcohol etc Enjoy the journey of becoming a better version of yourself 💯

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One of many snacks from the NEW recipe book to fill your day with 🍲 Feel abit peckish during the day or late in the evening? Then I've got you covered with numerous delicious snacks to satisfy your tastebuds ✅ New recipe book is OUT NOW! Message me to receive your copy TODAY 📲

I'm sure you've been in a position where you've jumped from one extreme to another Having no structure or disclipne with nutrition or training whatsoever to then jump straight into a strict regime a day later… Don't worry I've been that guy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Following a new 5 day gym program when you've been struggling to get to the gym twice a week or jumping straight onto a meal plan when you've never tracked or weighted your food out in your life 🤷🏼‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You or your trainer set all these rules and regulations for yourself and try to inflict huge behavioural change without considering what stage you're currently at ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ How many people have tried overhauling your lifestyle time and time again and failed time and time again. Why? Because it's not sustainable for you ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ A nutrition and training plan should be less about what is perfect and more about what is perfect for YOU at that moment of time ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Of course following your plan will require discipline and consistency but making it fit your lifestyle, taste good and help you build momentum is very important for progression ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on doing something a little bit better or more each day/week is far achievable and sustainable than restricting yourself from everything ✅Move MORE ✅Drink MORE water ✅Eat MORE protein ✅Sleep MORE ✅Workout regularly ✅Eat MORE fruit & veg

One exercise you SHOULD be doing! 🍑 Hip thrust's are a glute exercise designed to improve your gluteal strength, speed and power by teaching optimal hip extension The muscles in your glutes are important movers and stabilizers of the hip joint. Which assists us in walking, sitting, standing, climbing stairs, getting out of bed, and every other lower body movement The problem these days is majority of us sit on our arses all day, leaving your glutes, hamstrings and low back tight, weak and useless Which could be a problem as your lower back will compensate for your weak muscles and potentially result in pain or an injury further down the line Working on your glute strength is VITAL and can reduce the risk of back/knee pain, injury and improve daily movements and performance HIP THRUST TECHNIQUE 1. Upper back against bench 2. Shins vertical at lockout 3. Keep torso still and move weight through hips 4. Posterior pelvic tilt and drive glutes through the ceiling 5. Squeeze glutes at top of movement 6. Keep head forward and solid eye contact throughout It’s extremely important not to overlook your glutes when training, make sure to add some glute strengthening exercise to your current routine (yes I’m talking to your as well lads) #rwp #glutes #hipthrust #legday #fatloss #muscle #strength #stronglegs

FOOD SHOP 101 🛒 Here are some of my staple foods which consists of a wide range of proteins, carbs and fats ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Finding staple nutritious foods allows you to create good habits and make better food choices No food is off limits but it's important to have a good percentage of healthy foods within your shop and lifestyle ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try including some of the following foods into your weekly shop to enable you to build a core of nutritious foods Whatever you goals are you should have a good selection of staple foods within your diet. #rwp #fatloss #healthylifestyle #fitness #health #goals #results #progress #transformation

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The next #fitin6 program is now available to JOIN! Starts on Monday 7th September An online program that provides you with everything you need to make the progress you want! - Tailored nutrition plan - Home or gym based program - Cardio requirements - Private Facebook group - Our full support and guidance (All plans are tweaked to maximise your progress over the 6 weeks) ✅Feel good ✅Confident & energetic ✅Look amazing ✅Fitter & healthier ✅Be more knowledgable towards nutrition and training Any questions then please don’t hesitate to ask 📲 You can sign up now via the website👇🏼 www.fitin6.co.uk

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Good to finally meet @mattsalter010 and get a solid session in together to tweak on a few areas that needed work. He’s been working his arse off over the last few months and made some very good progress! Now it’s time to put them tweaks to practice in the gym and kick on from the progress he’s already made Always good to get in the gym with online clients to put them through their paces and show them what I expect 💪🏼