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“If you want a snog, you’re sharing your garlic chicken?”

"If you want a snog, you're sharing your garlic chicken"

It was time to loosen my belt and pick my weekend curry...from a menu NEARLY as big as the list of foods I had to "ban" from my diet to drop fat and get "beach lean".

I remember being like:

only brown rice

only wholemeal pasta

​only sweet potato

Acting like these changes would make a big difference....​

And how wrong I was...​

I was restricted with my choice. I wasn't in control...unlike Saturday when choosing my curry.

Do I go vindaloo? Do I go for one of the 10000 special house dishes? Do I go for the garlic chicken like the guy sat behind me who was fiercely told by his Mrs:

If you want a snog tonight, you're sharing your garlic chicken

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There are so many dishes. You can pick anything you want and this is probably one of the reasons - along with not having to cook and being able to spend time with friends and family - that we eat out.

We get variety, choice and flexibility. We try new things <<<< read that again. Now ask yourself whether you have that in your fat loss diet?

If not​, how likely is it that you're going to stick to your diet? 

And consider this...a 3-day diet is no good for anybody...just like a 12 week diet..

Because if you can't ​see yourself doing it in 3 months, 6 months, 12 months etc. it's probably doomed for failure..

​And the problem is that THIS ^^^ is the consequence of being on a "diet" and NOT a nutritional strategy fit for your lifestyle providing flexibility and SUSTAINABLE FAT LOSS!

​And this is exactly why I created The Lean For Life Starter Kit. A FREE step-by-step guide to drop body fat and fit back into your favourite clothes whilst eating the foods you like...

^^^It's a sustainable meaning that after 3 days, 7 days, 10 days, 12 weeks, 1 won't pile it all back on...

​So NO you don't have to share your garlic chicken...unless you want a snog of course...

Speak soon


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Eating More To Lose Fat?

Eating More To Lose Fat?

6am and I've woken up on this fine Sunday morning - not through choice but rather through the choice of my crying AND HUNGRY dog.

But...going through my emails and reading this from a client:

"This refeed day is nothing less than a blessing. You have no idea. I can't believe the relationship I used to have with food; such small amounts of carbs and fats and thinking that I was keeping myself well fed - I've grown to appreciate food so much more"

​I now have the facial expression of a small child at Christmas...

Not only has her relationship with food improved

^^^^ which is HUGE for sanity!

But she's also LOSING MORE FAT!

"FINALLY, WE'VE HIT 70! My confidence is at an all time high"

But what is a refeed day?

A refeed day is where you bring your food intake UP (you eat more) to increase your metabolism and help you burn more fat.

This is to try and prevent the old "starvation mode" where your body gets stubborn and holds on to fat...

^^^^ often from chronic undereating!

So this refeed day - at the VERY LEAST - can halt a decrease in our metabolism


if done properly can even increase our metabolism...

Calories and certain types of carbs will have the greatest impact on our metabolism during this refeed day!

How much do you increase your food intake by?

Well, it depends. Depends how much you're eating now. Overeat too much and your body will probably just put on more fat.

It's trial and error...but once you hit that sweet spot you may well know about it!​

check this study from 2014:

Overweight females who had "diet breaks" (e.g. refeed days where they could eat more) for 3 days every 11 days (over a 42 day period), maintained their metabolism (calories burned at rest)


had nearly double the weight-loss and OVER double the body fat loss  compared to those who simply just did a diet for 42 days...WITHOUT REFEEDING!...

^^^ Perhaps this was why my dog woke me up at 6am?​

Anyway, I'm guessing this might be you during your "refeed" at Sunday lunch later today....​

Speak soon,


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If Chicken Tikka Masala Was a Fat Loss Supplement?

If Chicken Tikka Masala Was a Fat Loss Supplement...

​If you know me well, you'd have probably shared a curry with me. It's my favourite food and something I'm not going to give up...ever...

Even if it's "fattening" as they say...

But is it?

What if Chicken Tikka Masala was actually a fat loss supplement?*

*as part of a balanced diet (as they say)​

What would it look like if you replaced a "fat burning" supplement with "chicken tikka masala"?

Just like this >>>>​ 

What is Chicken Tikka Masala?

Our chicken tikka masala is a delicious high protein meal combined with low GI (Glycaemic Index) carbohydrates such as basmati rice specially formulated to support your high protein diet.

What Does Chicken Tikka Masala Do?​

Chicken Tikka Masala is an advanced high protein meal that will contribute to the growth and maintenance of lean mass.

Chicken Tikka Masala delivers OVER 20 g of high quality proteins which can be easily digested and absorbed into the body. Chicken Tikka Masala, also supplies a beneficial blend of ingredients including: the fat burners capsicum.

The added basmati rice is a healthy source of low GI (glycemic index) carbohydrates providing a sustained energy release which helps to maintain normal blood sugar levels. The low GI of the rice combined with the protein and fats contribute to the reduction of the blood glucose rise after it is consumed.

Who is Chicken Tikka Masala For?

Chicken tikka masala is ideal for anyone taking part in intense, physical exercise looking to increase daily protein intake.

Chicken tikka masala is recommended for anyone looking to lose weight, reduce body fat levels but maintain or increase lean mass. It is advised to consume chicken tikka masala throughout the day to increase daily protein intake or before/after a workout as a source of protein.

Here's how you might use it:

Alex wants to lose fat and get lean. Using The FREE Lean For Life Starter Kit, he knows that to start losing fat he needs to consumes between 2000-2200 calories per day...

This equates to:

160-180g of protein

60-70g of fat

200-220g of carbs

So how does this look in real food?


Turkey and spinach omelette

1 orange

45g protein, 8g of fat, 21g carbs, 336 calories


Tuna sandwich with 2 slices of bread (with light mayo, onion, mustard and olive oil, parsley and cucumber)

53g protein, 17g fat, 46g carbs, 549 calories


Chicken tikka masala with basmati rice and a glass of red wine

Protein 40g, fat 20g, carbs 60g, calories 700 (including glass of red)


Chocolate whey protein mixed with low fat Greek yogurt, blueberries, oats, cinnamon, mixed nuts, and cocoa powder.

40g protein, 15g fat, 60g carbs, 535 calories


178g protein, 60g fat, 187g carbs, 120 calories from the vino, 2120 TOTAL calories

So get your "fat burning" spicy, capsicum loaded, chicken tikka masala now!

Speak soon


PS. If you're wondering where to get this from, check out The Palm near Marlborough

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3 Quick Tips For Eating On The Go.

3 Quick Tips For Eating On The Go

This ones for those busy weeks. You're snowed under with work but still want to keep on track with your you have more energy, perform better, and get lean!

1. Look for foods high in protein when out and about


It's more filling that carbs and fats

​It'll help ensure you hit the amount of protein you need to maximise recovery and muscle building despite your busy

It's important for your immune system so can prevent you getting run down


Grab some pre-packed / rotisserie chicken from a and high in protein

Have high protein snacks, like nuts and seeds handy​ (count your fats though)

Whey protein powder is easy to pack and commute with

2. Prep some food on a Sunday

This can give you a head start for the week.

Cook a bit more for your Sunday lunch and store it in the fridge. I often have enough to last me until Tuesday / Wednesday.  


You've got left over roast chicken from the Sunday dinner. Put some in a wrap, chuck some red onion, peppers, salsa, spinach and some balsamic vinegar in with it and wrap it up in some foil...

At least then, you've got one meal that you've prepped for the next day...making you less likely to grab anything and everything when you're starving and on the go...

​3. Eat a BIG or a SMALL meal before you leave...

​There's no right or wrong answer here.

You could​:

A) Eat a big breakfast to prevent you snacking and wanting food on the go


B) Eat ​a smaller breakfast / skip breakfast and save some calories for later to allow you to pick and choose what you want later..perhaps you have a work lunch? A social event later? 

But this all comes back to THIS >>>​

Understanding how much you're eating...and eat what you want to fit your needs

Use The FREE Lean For Life Starter Kit to know exactly how much you need to eat lose fat and get lean...

Then simply use the targets as a goal...adjust...and get lean.

No Stress

No "banned" foods


Speak soon


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*Based on scientific principles. No BS.

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I Wish I’d Have Known THIS When I Started…

I Wish I'd Have Known THIS When I Started...

I'd open my eyes, questioning how it was possible. It felt like I'd just gone to bed.

Yet the annoying jingle - AKA my alarm clock - that I couldn't ever be bothered to change...would be going off...

I'd sit there for a few seconds and tolerate the annoying sound​ before going into "robot" mode...

​On my mission to lose fat and get lean, I'd pretend to be enthusiastic about the morning jog I was about to do...

"No pain, no gain" <<<< I used to fall for that one too...​

I'd think to myself, "it'll be worth it, it's getting me closer to my goal of getting beach lean" ​

But the thing is, I didn't enjoy jogging. It hurt my knees, meant I didn't sleep as long as I wanted to...and took increasing amounts of TIME out of my day.

Because I gathered that if i wanted to progress, I would obviously have to do more (so I was on the right track there...)..

​But doing more meant more TIME. It meant less sleep. It would sometimes mean less weight training sessions...which I actually enjoyed but thought I shouldn't do too much of because I only wanted to get lean so I should do more cardio.

It also meant I would compromise my work OR social life - something would have to give - unless I just gave into the:

"I don't have time" excuse...which is often an excuse for when our programme doesn't fit our lifestyle and WHAT WE ENJOY.

​You see just like I hated my annoying alarm clock, I hated jogging. It got on my nerved but I couldn't ever be bothered to do anything about it. And the sad thing? I was no longer enjoying exercise...

The Breakthrough...​

​It was only when I could be bothered to consider other options (and alarm clock ring tones) and through years of study at university, making a load of mistakes myself, and helping tons of other guys lose fat and get lean...that I realised:

The BEST "training" or "diet" programme is that ONE you'll DO

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​The one that you enjoy, fits your lifestyle and DOESN'T get in the way of the things you actually want to do in life.

​And this is when I really got into lifting weights and high intensity interval cardio work.

High intensity interval training refers to short bursts of sprints, jumps, skipping, battlerope, sledge pushes etc. There are a variety of ways you can do it. 1 minute on, 1 minute off. 30 seconds on, 30 seconds off. 20 seconds on, 2 minutes off. There’s no right or wrong way.

It was quick, fun and progressive. I could progress:



GET FASTER (I'm still slow...always will be but I got fastER)​

Without it taking more TIME​

You see, there's no right or wrong way to lose fat and get lean.

I'm sorry for going all vanilla on you now, but it's just how it is. 

If you burn the same amount of calories in the session (including the ”after-effect” in the case of high intensity exercise) your fat loss results will be the same.

Here's a few things to consider.

High Intensity Exercise, like interval training, can:

  • Be stressful - you have to WORK HARD
  • Impair recovery - this could mean your next training session is poor because of a lack of recovery
  • Make you more prone to injury due to the high intensity required

That said, high intensity interval training is also:

  • Quick - you can burn a lot of calories over the day by doing an intense 10 minutes
  • It's convenient to do - you don't need any equipment. You could do tuck jumps, burps, or any body weight movement FAST and it will work

When it comes to low intensity exercise, such as jogging, you have to consider that:

  • It will generally take longer to burn the same amount of calories
  • It can be monotonous and boring
  • It will mean spending more time working out

​That said, low intensity exercise is:

  • Less stressful
  • Doesn't impact recovery as much so could be done more often and allow you to burn more calories in the long-term
  • Can be quite a productive task - you could answer emails, do some work, listen / read, watch TV / sport whilst doing it...just make sure the pedals are still going round! Shouting at the ref on the TV doesn't count as exercise...

For me personally, I don’t like to spend longer in the gym than I have to.

When my training programme has me doing resistance exercise and cardio, I prefer to focus on my resistance exercise at the start of the session and then get my cardio - in the form of high intensity interval training - done at the end in QUICKLY so I can SAVE TIME and get on with my day…

I'll sometimes do it whilst I’m waiting for dinner to cook (tuck jumps in the kitchen…even Dora - my dog - joins in).

Here’s an example of a high intensity interval protocol:

Use a stationary bike:

5 sets of 30 seconds sprints.

1-5 seconds – sprint as fast as you can with little resistance

6-30 seconds – bump up the resistance on the bike so it feels like you’re suddenly stuck in the mud and KEEP SPRINTING ALL OUT until you get to 30 seconds

Rest until you’re breathing is getting back to normal and go again!

Take home

Do what you enjoy. Do what fits your lifestyle. Why?

Because there's no happy ending to an unhappy journey

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Why spend time doing stuff you loathe when you COULD do stuff you enjoy more or at least take less time doing?

Speak soon,​


PS. If you haven't don't so already, you can grab a copy of the toolkit I've used to lose fat and get lean for free using the form below

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3 Mistakes Guys Make When Trying to Lose Fat and Get Lean…

3 Mistakes Guys Make When Trying To Lose Fat and Get Lean


1. You expect yourself to eat the same diet as the model on the front the cover of a fitness mag

We often trip up by copying the exact diets that lean guys on the front of magazines are doing.

The problem?

Well, most of us don’t have the genetics of these guys. We also don’t get paid millions of pounds to get in shape for the latest movie. I too would even eat chicken and broccoli 18 times a day for a million quid and a lead role in “300”.

But in reality this stuff isn’t sustainable or practical for your lifestyle. 

And this can lead to yoyo dieting. We feel guilt when we stray off of this plan and binge eat on so-called “bad” food (whatever that means). We then feel depressed. Disappointed with ourselves for "not having the willpower".

​When in fact, it's not always willpower. It's not always you. More often than not, it's the fact you're following a cookie-cutter programme that's NOT made for you.


Take on board what fitness models do by all means. But remember that this “plan” is a plan for them and their lifestyle. Not you. Experiment with your body. Start tracking how much you eat. You can know how much you need to eat using the FREE Lean For Life Starter Kit that you can download by clicking here.

2. You’re taking diet advice from your Mrs

Now, I know it can be difficult to argue with the “boss”. But, if they come home raving about the latest "magic" shake diet, that will help you lose “weight” because it worked for her friends Tracy, Jane, and Maggie…it doesn’t mean it’s going to work for you.

^^^^ read that again and let this sink in.

Tracy, Jane and Maggie are women. They just want to lose some weight, drop a dress size, and get a flatter stomach.

You’re after a bit more. Perhaps you want to fill out your T shirt with some muscle or feel more confident with your top off this summer. In that case, you need to maintain as much MUSCLE as possible when losing fat.

This means you probably need to eat more than your Mrs and her friends. It’s all well and good losing 10 lbs in 3 days…but you’ve probably just lost a shed load of water. There’s better ways of doing this that will allow to burn fat quickly and actually keep it off. Ways that will keep your metabolism up and maintain muscle mass. This will help you maintain your lean body long after your diet. 


Split up with the “boss”...Just kidding.

Make sure you follow a plan that is designed for you. Find out how much you need to eat to lose fat. It’s not just about the number on the scales. Progress pictures are key, as how you're trousers, jeans, suits, and T shirts fit. Just don’t blame me when you’re trousers are hanging off and your shirts are too tight around the arms…

3. You think you can eat like you did when you captained your school football team

Things have changed. You no longer have time to play multiple sports... everyday, go to the gym...everyday, get out for a run...everyday. Family, friends, kids, work etc. all take more of your time.

I know, I know, you’re only as old as you feel. And that’s all great.

But the reality in terms of how much time you have to exercise has changed. You sit more than you used to, you’re not moving as much and you’re not burning as many calories. We often blame our "slow" metabolisms. In reality, you have to consider your lifestyle.

We have more stressors to manage in our life. We need a plan that fits our lifestyle. If we can manage 2 sessions per week that’s great. 3 sessions per week? Even better. 4? Awesome. 5? Hero. Better yourself and progress. Know where you are now and where you want to be. 


As Yoda once said, “you must unlearn what you have learnt”. Start again. Use the Lean for Life Starter Kit to get going if you need help setting up your fat loss diet. You need to start somewhere. Remember, to be your own ongoing experiment.

Take Home

These solutions are all well and good. But in reality, they mean nothing if we don’t apply them and CHANGE what we are doing right now. If you're not assessing how do you know what's working? If you don't know what's working, why are you even doing what you're doing?

Speak soon,


PS. Get the exact tools I've used with paying clients for FREE using the form below 

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Is Fruit Making You Fat?

Is Fruit Making You Fat?

​"Pick one, eat one" I was told. This soon became "pick one, eat three" and developed into "pick one, eat four".

I would also only pick the ripe and juicy heart-shaped ones...ignoring any unripened or bad ones...

I'm talking about strawberry picking...but the same could be said for all the self-proclaimed nutrition "gurus" scaring the living day light out of us by demonising a different food group every week

And fruit is the latest one which seems to be getting a “taste of the old slipper”... 

​According to some of the "gurus" and "nutrionolologists" out there - or whatever they call themselves these days - fruit is making us fat...they make it as simple as that.

People will often say to me "I've cut out fruit​..." almost like it should be celebrated. 

But I get it. I've been there. Listening to the latest hyped up diet that claims to help us lose fat and get lean. I went through this too. Banning foods...cutting out sugar...eating no carbs after 6pm...(I'll be going into this more for my email subscribers who've claimed their free Fruci Fit Lean For Life Starter Kit).

So I've given my verdict on this below...​

​Why is fruit being portrayed as the bad guy?

1. “Fruit contains fructose. Fructose is the devil. It’s converted to fat”

Yes. Fruit does contains sugar. “Fruit sugar” is referred to as “fructose”. Whereas glucose – which is the product of digestion after eating carbs like potatoes, rice and pasta – can be used and stored in your muscles and your liver…fructose can only be dealt with in the liver.

So, we do have a reduced capacity to deal with fructose compared to glucose. But does this mean FRUIT is making us fat?

Not quite.

Fruit is loaded with fibre, vitamins and minerals. The fibre in fruit will help keep us full up and satisfied. It is also quite difficult to massively overeat on fresh fruit given that the calories are quite low. Most of us actually don’t eat enough for one reason or another...

^^^ perhaps because we think it will make us fat?

​We all know the "5 a day" target set to help us be realistic (7 seemed to be a bit ambitious)...

So I generally like to see about 2 portions of fruit and a minimum of 3 portions of veggies per day. So, stick to around 2-3 portions of fruit per day and you really have nothing to worry about with regards to "fruit" itself causing fat gain. Any fat gain will more likely be a result of too many calories consumed given your current lifestyle (e.g. exercise programme, how much energy your job takes up etc.).

2. “High fructose corn syrup causes weight gain”

High fructose corn syrup or glucose-fructose syrup is used in processed foods and drinks like your fizzy drinks. Now, fructose is added to these drinks because:

  • It is cheap
  • It is actually sweeter than glucose

The thing to remember is that the fructose is added WITHOUT the goodness of the fruit. Fruit contains fibre, minerals and vitamins like I said. Without the fibre and when consumed in excess (as fizzy drinks often are), you could argue that fructose is making us fat.

This isn’t necessarily because of the fructose, but because of the added calories. How easy is it to drink a can of coke? That’s 35 g of sugar and 139 calories. And it’s these “snacks” that add up. In fact, such sugary drinks may even make us more hungry.

To get 35 g of sugar from say, strawberries, you’d need about 4 cups worth and when do you eat that many strawberries – apart from when you’re strawberry picking and trying to get value for your money. “Pick one, eat one...or four”.

3. “I chuck everything into my blender”

Blenders are great. In fact, I have one. Not just for smoothies, but also for making cakes, pancakes and soups. But the rise in smoothie making is perhaps seeing us consume more calories. How easy is it to blend two handfuls of berries, 2 handfuls of grapes and 1 banana with some milk? It’s then gone in the space of a few minutes.

That’s about 338 calories, 63 g of carbs and 56 g of sugar just like that. Compare that to if you sat down, had a glass of milk, a banana, and picked at 4 handfuls of berries and grapes? It'd take you a lot long to eat and you'd be feeling pretty full and satisfied after eating the whole fruit and milk.

Just for the record, 1 Cadbury’s Dairy Milk with caramel has 215 calories and 24 g of sugar. Now, of course, fruit contains a lot more vitamins, minerals etc. but you get the point.

So, I’m not saying blenders are bad. It’s just that fruit may be demonised because it’s easy to overconsume when put in a blender. Hence, we eat more, consume more calories, and get fat. Juicing is a different topic. Juicing actually removes the fibre. So you may even consume more and the digestion will probably be even quicker.


So, there is more concern for fizzy drinks (not the diet ones) than fruit, simply because they don’t keep us full and may result in us eating too much at the Chinese buffet...

We still blaming the fructose even after the all-you-can eat chinese buffet...

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But in the end it does come back down to calories. If fructose sweetened drinks mean you have more calories, you may get fat! So perhaps indirectly, it may be causing fat gain. But a whole host of things “indirectly” cause fat gain.

Too much of any refined or added sugar may cause health problems.

Practically, if you’re having 3 cans of regular coke per day, you may end up consuming too many calories over the course of the day (if you’re not tracking...which is another story altogether) because you consume TOO MANY CALORIES. The same probably can’t be said for fruit. It is more difficult to overeat on whole, fresh fruit, than fizzy drinks.

So in the context of your overall daily diet, 2-3 portions of fruit per day is all good.

Enjoy it..."Pick one, eat one"

Speak soon,


Personal Trainer and Nutritionist​

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