Guys! They do high protein beef now!

A supermarket protein yoghurt and a ready meal can sometimes be a better fat loss decision than the beautiful whole-food dinner you were definitely going to cook before work ran late. Convenience is not automatically the enemy. Sometimes convenience is the reason you stay consistent.

I don't think a good 30-day programme should promise to completely transform your body. It should leave you with a system good enough that the next 6-12 months finally look different. The boring part after the challenge is where the transformation actually happens.

Being 95% accurate for months is more useful than being 100% accurate until Thursday. The goal of tracking food is not to win an accounting award. It's to stay aware enough of what you're eating that your intake matches your goal.

Your body does not switch to a weekend metabolism at 5pm on Friday. The calories still count. The drinks still count. The handfuls while cooking still count. You can absolutely eat more at weekends. You just can't pretend it isn't part of the week.

A workout does not become better for fat loss because it contains burpees, battle ropes and someone shouting at you. Training is for keeping/building muscle and improving fitness. Diet is for creating the calorie deficit required for fat loss

Motivation is great for starting things but it's not great for doing things consistently for years. You need: - Defaults - Routines - Low friction options - Systems Because these still work when you can't be bothered.

One bad meal is meaningless in the grand scheme of things. I only matters when you decide it means the rest of the day is ruined, then the weekend is ruined, then you'll "start properly again on Monday". The stories you tell yourself are the real problem, not one-off meals.

I don't know who needs to here this, but: You don’t need to earn dinner with cardio. And you don’t need to punish yourself with cardio because dinner was off-plan.

Best way to look like you gained 15 lbs of muscle is to lose 30 lbs or fat

So much wrong with this... Don't know where to start!

This is because most people are completely focused on the wrong things when it comes to health They ignore the thing that makes the biggest difference and worry about things that aren't even proven to matter

I train 3-4 times a week, play football and have 3 kids. I don't need a 6 day training split. Neither do you. The best programme is the one that fits into your life so you stay consistent with it.

Going out for a meal while dieting does not require fasting all day or ordering the least exciting thing on the menu. Eat less beforehand if you want, have the meal you actually came for and go back to normal after.

Gardening is basically spending several hours doing jobs outside so that you can stand back afterwards and notice 20 more jobs that need doing

I drink zero calorie fizzy drinks because I like fizzy drinks and would prefer not to spend 150 calories every time I have one. I'm aware that people on the internet think this is toxic. I'll try to remain brave.

I've spent the last two years trying to solve a different fitness problem for people. Not how to lose fat but how to stop starting again. I'm opening something in September for men who train hard but can't make nutrition stick. More soon.

Most people don't fail their diet, they just disappear after one little wobble. The difference between progress and another restart is how quickly you get back to normal.