The Transparency Coach

Let’s reflect.

Another week in the bag as a father. Another week of Leo growing, learning and helping me n Rob to do the same.

It’s quite nice sitting and writing this, this evening. My first reflective post since getting back on social media and my first reflective post since Leo was born.

I think the topic for me this week has to be that I’ve realised massively that this whole fitness malarkey is so important to me and adds so much to my life. As well as that though I recognise the need to balance it with my new life of being a dad and massively I recognise the need to let it compliment my life as a dad. Previously it was just all guns blazing, train, train, train, eat well, prioritise this space. Now I recognise the need for this space to be utilised more to help me complement the other aspects of my life.

Now, don’t get me wrong that doesn’t mean I don’t have goals and want to achieve things. I 100% do and I want to be an example for Leo. I want him to think I’m fu***ng superman but that’s exactly it, outside of all the crazy events, bodybuilding shows, hyroxs etc. I want to be a good dad, partner and person first and I’d rather Leo n Rob thought I was superman, than I actually accomplished any of the accolades associated with those events.

Will defo try to make these reflective posts more cohesive in future😂

My weekly check in🫡

Alongside my DEKA training I am also currently aiming to drop body fat. For 2 reasons, 1) I look and feel better when leaner and 2) my movement is better for DEKA at a lighter BW.

So currently I’m just doing tag along bodybuilding training such as the last video in this post (cable row + deficit push up superset 2x sets). I’m doing this to ensure a bit of stimulus to keep hold of the muscle i have while focussing on DEKA and whilst being in a deficit.

Food wise I’ve averaged about 2,100 calories over the last week and I weighed in at 83.7KG this morning. I’m not sticking to a strict goal currently, I’m having some lower days and some higher days and changing this depending on how nights go and if I’m training that day etc.

AVG weight is down about a kilo this week. And since I’ve been in a deficit (6 weeks) I’m down from an average weight of 87.5 in week 1 to 84.2 weeks his week, so 3.3kg in that time and about 0.5kg a week.

The biggest thing I’ve found thus far is that my reduced movement and workouts really are making a big difference. In the past where eating around 2,000 calories would consistently knock off 0.8-1kg a week. At the moment it’s taking longer to see those drops. Steps are still averaging over 10k with regular walks but I’m just not doing as much intense exercise.

All in all. A good week of nutrition and I’ve managed to tag along a bit of bodybuilding work on the end of both my DEKA sessions. Which means physique wise, muscle is holding up nicely👌🏼

If you could use a weekly check in to get back on track or clear up any confusions. Drop me a DM and I’ll run you through the same check in I do with my clients week in and week out👊🏼

It’s been a lovely weekend this week with a couple of off plan meals and some good time spent with family and friends.

I’m back in a fat loss phase with bodyweight coming down from 88.9 —> 85.6

My big goal with this phase is to keep things balanced and purpose fully enjoy ‘off plan meals’.

This week I’ve had a mixed kebab out with friends and a Rumpus burger and fries with Robyn and Skyla.

Both meals are obviously going to be high in calories and fats so to balance this out I did the following:

1) I banked 500 calories on Thursday before eating out on Friday

2) On Friday I kept my 2 earlier meals high protein and low carbs + fats and saved 1,200 calories for the evening

3) On Saturday, I fasted until 2pm and then had my first meal which again had a big focus on protein and allowed me to save around 1,400 calories for tea that night

So for the week as a whole 2 off plan meals enjoyed, progress made and social time enjoyed.

To end the week Robyn made a bloody lovely spirelli pasta and I’ve prepped a bunch of food for the week to keep me on track👊🏼

Here’s pulling 100KG before then loading up and pulling an ALL TIME PB of 102.5KG!👏🏼

This came at great time for Nat and proved to be a big confidence booster and a reminder than mindset is everything.

After some inconsistent training and doubts about her own ability, this PB was confirmation and affirmation to herself.

At the very first AGC event this was one of many PBs. Pull-ups, dream physiques, deadlifts and sky high confidence and mindset.

This is what health and fitness is all about. This is what AGC is all about. Always moving moves. Always growing.

If you’re struggling with any of the above, feel free to drop me a DM around your struggles and I’ll help however I can👊🏼

5 steps to building muscle for skinny guys with a belly.

Follow these tips and you’ll be in a different position 6 months from now🫡👊🏼

Do you have someone who's got your back?

For my photoshoot, Robyn was understanding and patient with me. When i train on a saturday morning she's aways happy to see me when i'm back. If i tell her about a PB she tries to be happy for me, even though she has no idea what weights are good or bad🤣 But she wants to support me and she wants whats best for me, so she tries regardless.

On your fitness journey, you need to create a positive and supportive environment. Because there WILL be bad days and hard days and sometimes you just need someone to back you regardless.

Tag someone who's got your back

Forever grateful for you Robadobflob❤️

Pepper and Miso❤️

These cats❤️

Miso can only sit still for 30 seconds🤣