Max Green Coaching

Week 3 ✅ - mini diet update

Starting weight: 98.8kg

➡️ Current weight: 93.6kg

⬇️ (-1.2kg from previous week)

Starting waist circumference: 37 inches

➡️ Current waist circumference: 34.5 inches

⬇️ (-1 inch from previous week)

5kg lost and 2.5 inches off of the waist in 3 weeks now.

Things are definitely starting to feel harder now in this aggressive deficit.

Will do 1 more week and then take a diet break and decide whether or not to carry on at a more moderate deficit.

🔴 If you’re not sure what to focus on with your diet for successful fat loss

DM me “guide”

And I’ll send you the link to a video for my simple, no nonsense fat loss guide 😎
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What if nothing changed?

If you’re currently not happy with the position you’re in

With your body, your lifestyle, your strength & fitness

How would you feel if you were in the exact same position, in a few months’ time?

If you’ve already tried positive visualisation

Trying to motivate yourself to change by imagining yourself having achieved your goals…

But it hasn’t worked?

Negative visualisation can be a powerful tool for some people.

What if you keep doing what you’re currently doing - and don’t change?

And are the exact same in July, August, September…

As you are now?

If that’s something you want to avoid, start making the changes you need to make.

And remember that starting is the hardest part.
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The problem with taking on these self-proclaimed titles of a ‘guru’

Is that they’re now taking on an identity of someone who knows everything and can’t ever be wrong

So they’re not open to changing their mind

They’re not open to listening to different evidence that doesn’t support their ideas

They’ll cherry pick scientific studies to support their claim.

While ignoring the research which doesn’t support their claims.

Or even just make up claims which have no evidence behind them whatsoever.

They’ll use scientific jargon to make themselves sound convincing.

When their explanations aren’t actually what the science says.

And usually they’ll tell you that all of those other scientists and studies have got it wrong

But they’re the only ones who know the ‘truth’ 🙃

Week 2 ✅ - mini diet update 😎

Starting weight: 98.8kg

➡️ Current weight: 94.8kg (-1.3kg from previous week)

Starting waist circumference: 37 inches

➡️ Current waist circumference: 35.5 inches (-0.5 inches from previous week)

Tough week.

Had no desire to train for all but 1 of my sessions.

Didn’t want to stick to my diet.

But still got it done.

Do what’s required - not just what you feel like doing.

Need to do better at managing stress and sleep for this next week 🙃

If you want to find out more about how my coaching can help you drop body fat & build muscle too

Just DM me “interested”
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Celebrate the small wins.

Usually we have a long-term goal we’re aiming for:

The outcome we want to achieve.

But only focusing on that can make us feel disheartened and overwhelmed.

Because any progress we do make is compared to how far we still have to go.

Then, rather than celebrating the fact that you completed the first week of your diet…

Or lifted 2.5kg more on an exercise in the gym than last week…

You’re instead thinking about there still being however many weeks left of the diet

Or however many more kilos you need to increase by

To get to your goal.

Yeah, it feels great to achieve your outcome goal

But not so great if you’ve been so focused on it the whole time

That you’ve not celebrated what you’ve achieved along the way.

It can also take a long time to achieve fitness related goals.

It doesn’t happen overnight.

With outcome goals being delayed gratification…

It helps to celebrate and get some immediate reward for developing the habits needed to achieve it.

So rather than being overwhelmed and solely focused on the outcome

Focus on the process to get there

What are the things you need to do each day with your training, nutrition and lifestyle?

Then just tick them off each day.

And celebrate things like:

- Going to the gym when you didn’t want to

- Sticking to your diet during a hectic day

- Beating what you did last workout

- Going a day without using 90% of your daily carbs on hot cross buns
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Week 1 ✅ - mini cut update 😎

Starting weight: 98.8kg

➡️ Current weight: 96.1kg (-2.7kg from previous week)

Starting waist circumference: 37 inches

➡️ Current waist circumference: 36 inches (-1 inch from previous week)

Still early days into this deficit so losing more water weight and weight from just eating a lower volume of food

Because it’s a big change from what I was eating before.

But after this first week of dieting, I should have a clearer picture of what the rate of loss actually is

You don’t have to track scale weight and shouldn’t only rely on it for measuring your progress

It can fluctuate for many different reasons, especially for women

So use waist circumference measurements and progress pictures too.

I’m feeling well into the groove of the routine of dieting now

And feels good to have the first week completed 😎

❗️If you’re confused and overwhelmed about what to do with your diet for fat loss

Just DM me “GUIDE” and I’ll send a link to a video I’ve made that explains exactly what to focus on with your diet

To lose body fat whilst maintaining/building muscle
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4.5 weeks in for Filip 😎

Filip wanted to get stronger, feel more confident about his body & have more energy.

But was finding it overwhelming knowing what he should be doing to get there.

Confused by all the different information out there when it comes to fitness.

Filip was also struggling to find a routine that suited his busy schedule.

But by creating a highly personalised program we’ve been able to solve that.

So now Filip not only knows exactly what to focus on to help him see the results he’s after

But it’s personalised to best fit his goals, busy schedule and experience.

I can provide the structure and plan to follow, support & accountability

But it still comes down to hard work

Which Filip has done a great job at

Still being consistent and pushing himself in training despite his busy schedule.

There’s about 4.5 weeks between these 2 photos

And in that time Filip has felt proud of what he’s been able to achieve.

Seeing the progress he’s been able to make in the gym, getting stronger & fitter

(Enjoying his leg workouts especially 😇)

Noticing his clothes fitting better and feeling more confident.

With more energy too, which certainly helps his hectic schedule

When you start implementing the right things with your training, nutrition & lifestyle

And do it consistently

You can start to notice changes in how you look and feel in a relatively short period of time

If you’re interested in finding out how my coaching can help you to do the same

Just DM me “interested”
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Week 0 - fat loss diet starts 😎

I started my ‘mini cut’ on Friday

After spending a week at maintenance calories after finishing my 5 month gaining phase

I’m already down 2kg just from going to maintenance

Which isn’t body fat, it’ll just be water weight from eating less food

➡️So starting weight: 98.8kg

➡️ Starting waist circumference: 37 inches

Initially my aim is to just run a shorter, more aggressive fat loss diet for 4 weeks - a ‘minicut’

This is more to drop some body fat so I’m then in a better position to carry on gaining

Rather than trying to get significantly leaner and sustain it long-term

But I’ll see how I’m feeling after 4 weeks, I might decide to carry on losing body fat at a less aggressive rate if I’m enjoying it

No matter how experienced you are, anytime there’s a change in the routine you’re used to it can be difficult to adjust

Which is why anytime you’re starting something new, whether that’s a diet, getting back into training after some time off etc

The hardest part is starting in the first place.

But it won’t always feel that difficult.

If you stick with it, you’ll adjust to the new routine and establish new habits

So it becomes much easier to keep it going than it was at the start

I was feeling a little overwhelmed thinking about starting my fat loss diet, even though I’ve done it before

So I spent some time planning out exactly what I’m going to eat

And doing food shopping beforehand

It makes it much easier than just waking up one day and deciding ‘well, guess the diet starts today’

If you’re confused and overwhelmed about what to focus on with your diet for fat loss

Just DM me “GUIDE” and I’ll send a link to a video I’ve made that explains exactly what to do with your diet

To lose body fat whilst maintaining/building muscle

How to make your fat loss diet easier?

You need to have a strong ‘why’

For wanting to lose body fat in the first place.

Then keep that in mind anytime you’re struggling.

Your ‘why’ needs to go deeper than just ‘lose fat’

Why do you want to get leaner?

And if you genuinely can’t think of a deeper reason for why you want to lose body fat…

It’s probably not that important to you right now and worth trying to do.

But if it’s for things like…

Feeling more confident

To fit into one of your favourite shirts again that you haven’t been able to wear for a while

To not feel self conscious and hate having your photo taken

To challenge yourself and achieve something difficult

Those are all much stronger reasons than just ‘lose fat’

Then when you’re making decisions about going to the gym or not

Or sticking to your diet or not

Remember your ‘why’ and that every decision you make…

Can either help you get closer to where you want to be

Or further away.

Although my 2021 fat loss diet was a huge challenge

It was the easiest diet for me to stick to out of any that I’d done

And my most successful diet I’d done up to that point.

Because I had a strong ‘why’

It was me getting back into shape after not being able to train for 8 weeks after lung surgery

(Surprise collapsed lung, don’t recommend)

1st photo is just after surgery, 2nd is when I’d been back lifting for about 4 weeks, and 3rd is 12 weeks after that

It was about rebuilding myself

And proving to myself I could not only get back to where I was before, but be even better

With my fitness, strength and physique

I was extremely driven and so it was easier to resist temptations or slack on my gym sessions, steps or sleep

Alongside setting up a structured routine and building habits again

Making me far less reliant on motivation or willpower in the first place

But sometimes when you’re trying to achieve something difficult there’ll still be moments where you need it

So really try to think about the deeper reasons behind your fat loss goal

And always try to make decisions that move you closer towards it
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Struggling to stay consistent?

Before we started working together…

James was struggling with motivation & consistency with his diet and training.

Which was made even harder with his busy schedule.

Trying to juggle the gym & eating well…

Around varying shift patterns, working nightshifts and having kids to look after too.

But in 7 weeks, he’s been able to make some impressive visual changes.

Getting leaner & feeling more confident.

Whilst still getting stronger in the gym during a fat loss phase.

(It is still doable, being in a calorie deficit doesn’t mean your training goes to s**t if you structure things properly)

We’ve done this with a program that’s highly personalised.

So that it’s best suited to James’ busy schedule and what days/times he has available to train.

Maximising that time we’ve got to help him get leaner, build muscle & get stronger.

We’ve made the process simple and not overcomplicated it.

So James knows exactly what to focus on each day with his diet & training.

Sometimes what’s also missing for someone like James, who already has a good level of experience & knowledge around fitness…

Is the accountability & support that a coach provides.

To help them stay consistent & work through any problems we might come across.

We’ve got a few more weeks to go now to finish off this fat loss phase.

James has worked incredibly hard and still been able to progress with his physique & training.

Despite his crazy schedule.

Which is a huge achievement and something to be proud of.

So if you’d also like to get leaner, stronger & feel more confident…

But are struggling with consistency & motivation.

And want to find out more about how my personalised coaching could help you too.

Just DM me “interested”
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Don’t feel like going to the gym?

Most of the time I can’t be arsed to go to the gym.

Although I enjoy training once I’m there.

Here’s a few tips for how to stay consistent with your training

Even when you don’t feel like it

1. Habits
2. Have a plan
3. Train first thing
4. Action precedes emotion
5. The 5 second rule
6. Have to vs want to

If you like the idea of having a personalised, structured program to follow to help build habits so that you don’t need to rely on motivation…

Which is effective and gives you confidence that your hard work will help you see the results you want.

DM me ‘HABITS’ to find out more about how my coaching can help

Outfit change?

It’s around this time of year

After months of always wearing jumpers, trousers and coats throughout winter

You might now be trying on some of your spring/summer clothes from last year

Maybe even thinking about getting ready for a holiday.

And noticed that they don’t quite fit as well as they did last time.

Or realised that you’ll be wearing less clothes than you did in winter

Which for some people, can make you realise you’re not quite happy with the way you look or feel at the moment

And that you want to start getting in shape

But if you’re not sure what to do with your diet to lose body fat…

Maybe you’ve tried different diets before which didn’t work for you.

And want to know what to focus on with your fat loss diet.

Things like:

- The clear, science-based targets you need to focus on

- The 1 fundamental principle to focus on that explains why any type of diet can lead to fat loss

- What 2 things contribute to about 80% of your fat loss results

- What kind of foods to eat for fat loss, tackling hunger & building muscle

Just DM me the word ‘TRAINING’ or drop a comment below and I’ll send it over.
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