Self Sculpt 180

Self Sculpt 180 180 day programme built for busy blokes who want to feel great in a T-shirt ⚒️

Do you ever feel self-conscious at the gym, wishing you had a more muscular physique but feeling stuck in your current s...
12/07/2024

Do you ever feel self-conscious at the gym, wishing you had a more muscular physique but feeling stuck in your current shape? 😑

It can be incredibly frustrating to want to transform your body but not know where to start, or if you do you only end up frustrated with the return. Maybe a feel a little embarrassed by your appearance, avoiding social situations and feeling less confident in yourself. If left unchecked, this frustration can spill over into other areas of your life, affecting your mental health and overall well-being and ultimately feeling s**te 💩

Let me tell you about James real quick. James used to dread going to the gym in slimmer clobber. He felt everyone was judging his appearance and doubted he would ever achieve the muscular physique he dreamed of.

Something I experienced myself years ago!

But things took a turn when James decided to take action. With dedication and the right guidance, James not only transformed his body but also his mindset. Today, James wears a muscular physique and oozes confidence. His transformation has been so remarkable that others now approach him for advice, both in and out of the gym. James is no longer the guy who hid in the background, he’s a role model and a source of inspiration for many in his circle ⭕️

If you see a little bit of yourself in James’s story, it’s probably time to take action. Don’t feel stuck or self-conscious any longer. Reach out for help, join a program designed to transform your body, mind & the way you operate daily, DM me “180” for next steps ✌🏻

A Big mistake most blokes make when getting in shape ❌ Sick of that on-again, off-again gym bullocks? You know, where yo...
08/07/2024

A Big mistake most blokes make when getting in shape ❌

Sick of that on-again, off-again gym bullocks? You know, where you hit the gym hard, then spend the next month making friends with the sofa and a bag of crisps?

We’ve all been there. But here’s the s**tter… getting in shape is one thing, actually sticking with it when life throws a spanner in the works is another. Breaking the constant cycle of returning back to the same frame you were so desperate to get away from isn’t as complicated as you might think, you just need the right game plan.

Here’s just some key things to consider for solidifying your physique 💪🏻

1. Spot the Snares: First up, you’ve got to know what’s tripping you up all the time. Is it the late nights at the office, the chaos of family life, or just a sheer lack of willpower? Identify your bottlenecks and prepare to take action against them.

2. Tailored Grub Plans: Forget those one-size-fits-all diets. We’re talking about a food plan that actually fits into your life. Pizza on Friday? Sure, why not. It’s all about balance, it always has been, not chewing on fu***ng lettuce leaves every day.

3. Smarter Workouts: No one’s got time for two-hour gym sessions these days. Find exercises you can do at home or at the gym that pack a punch without eating up your entire evening. Think quick, think effective.

4. Mind Games: Get your noggin’ onside with some mental tricks to keep you motivated. I bet the biggest hurdle is just getting off your backside, so having something in place when these times occur is key.

Real Blokes, Real Stories. Hear from other lads who’ve been in your shoes and come out the other side.

Join our batch of brothers who’ve turned their lives around. Don’t f**k about. Find out 😄

DM me INFO to get involved 🤝🏻

“They go, “We’ve never worked under a regime like this. You’re such a laugh. You get the best out of us. And I go C’est ...
05/07/2024

“They go, “We’ve never worked under a regime like this. You’re such a laugh. You get the best out of us. And I go C’est la vie. If that’s true, excellent.”

Brugge 🇧🇪 🍺 Tell you what, the Belgian’s can pour one heck of a pint. Only a short stop here, saw enough to make me thin...
03/07/2024

Brugge 🇧🇪 🍺

Tell you what, the Belgian’s can pour one heck of a pint.

Only a short stop here, saw enough to make me think about returning 🤔

Anyone else been Belgium? Where do I need to go next time I’m here 🤷🏼‍♂️?

Once upon a time, there was Lewis, a guy who tried to juggle his demanding job, home life, and nights out with the boys ...
01/07/2024

Once upon a time, there was Lewis, a guy who tried to juggle his demanding job, home life, and nights out with the boys while dreaming of a body worthy of strutting poolside. Spoiler alert: it wasn’t working!

Lewis’s attempts to balance eating healthy were as effective as me brushing my hair this morning. Between the endless office snacks, family feasts, and those legendary bar nights in the deep dark corners of the valleys in South Wales, his diet was a disaster. He was stuck in a cycle of overindulgence, and his jeans were starting to protest.

One fateful morning, after realising he couldn’t suck in his gut forever, Lewis decided enough was enough. He needed a solution that didn’t involve living off celery sticks or becoming a hermit. Enter the ginge. With a little skepticism, Lewis reached out. He trusted me to help him navigate the tricky waters of healthy living without turning his life upside down or losing his sanity.

We crafted a plan that was as practical for him. Here are the top 3 nuggets of wisdom that helped Lewis turn things around:

1. Smart Choices on the Go: Lewis learned to dodge the calorie bombs at his favourite high st spots, find alternatives that still cut the mustard without hitting the caloric heights previously. RESULT! 🥡

2. Moderation, Not Deprivation: Forget giving up his beloved pizza and beer. Lewis mastered the fine art of portion control. He could still enjoy his favourite treats, just without the side of guilt. It’s amazing what eating one slice instead of five can do eh.

3. Incorporating Activity into Daily Life: With a schedule busier than a squirrel on espresso, traditional workouts were a no-go. So, we got creative. Lewis started walking during breaks, doing quick workouts at home when needed, and even turned cleaning into a calorie-burning fiesta. Who knew vacuuming could be so intense?

The results were nothing short of miraculous. Lewis found his energy levels skyrocketing, his pants fitting better, and his mirror high-fiving him every bastard morning.

Today, Lewis is living the dream. He’s got the balance down to a science, enjoying his life without the constant food guilt.

DM “INFO” to live the same dream 💭

Happy armed forces day 🇬🇧 Some of the best experiences of my life 🌎 Afghanistan 🇦🇫 Kenya 🇰🇪 Sierra Leone 🇸🇱 America 🇺🇸 Q...
29/06/2024

Happy armed forces day 🇬🇧

Some of the best experiences of my life 🌎

Afghanistan 🇦🇫

Kenya 🇰🇪

Sierra Leone 🇸🇱

America 🇺🇸

Queens guard 👑

Most of all, made the strongest friendships I’ll ever make 🤝🏻

Swift & Bold 🟢🔴⚫️

Ever wondered what it would be like to walk around the pool with ZERO anxiety?Dan had a bodybuilding background and abso...
24/06/2024

Ever wondered what it would be like to walk around the pool with ZERO anxiety?

Dan had a bodybuilding background and absolutely loved training, however once the kids came along he was stuck in the vicious cycle of restrictions with food, socials and ended up effecting life at home with the family 🏡

Results were few and far between and Dan really struggled to strike a balance between his training/nutrition whilst sustaining life at home with the family, enjoying meals together, eating out at KFC on a Saturday without it impacting his nutrition plan 🍲

This left Dan with a ton of frustration, and a physique he couldn’t bear to go topless with.

One of the first things we looked at was where Dan saw himself in a years time, 5 years time, for life, what are the things that will exist then as they do now, this allowed us to focus on what was in his control, the types of things he needs to work around as opposed to finding a replacement or a solution, because who the f**k wants to be eating out of Tupperware whilst your kids are polishing off a boneless banquette.

We focused heavily on pre planning and being proactive, but also how to be reactive to allow Dan to be dynamic with his decisions, so when last minute socials or spontantious trips come up, he doesn’t have to be the guy who always says “No”. 

We replaced his previous day to day actions with new habits in place that would draw him closer to the physique he wants, there were also some great traits from his bodybuilding background that we could really utilise in our favour, his discipline once put him in a place of restriction we wanted to channel that into something more positive, with his food and his training, he just needed the right strategies in place and he could apply his previous bodybuilding approach towards something that actually serves him long term.

Fast forward to today, Dan has not only managed to build himself a pukka new body, but he has bagged himself a new job which sees him travel the world and he utilises the exact methods and strategies we practiced to STAY in shape all year round!

Leaving Dan feeling in control, in shape.

DM “INFO” to get those methods for yourself 🤝🏻

First few days of the cruise 🚢 great weather ☀️ First stop off in Norway is Stavangar! 🇳🇴 Quirky little place, quiet, fe...
23/06/2024

First few days of the cruise 🚢 great weather ☀️

First stop off in Norway is Stavangar! 🇳🇴

Quirky little place, quiet, few odd balls.

I like it.

Olden next! 🇳🇴

I was speaking to one of the guys on the programme yesterday on the build up to his check in, we spoke about how previou...
17/06/2024

I was speaking to one of the guys on the programme yesterday on the build up to his check in, we spoke about how previously he had tried to get lean and found it too hard previously because it was simply unsustainable 😑

Now fat loss IS simple, but it’s hard to execute!

Here’s the things I would have in place to make sure my fat loss phase is a not only a success, but as stress free as possible, giving me the best chance of execute with ease 🤓

- Create a framework & do not underestimate a meal plan, meal plans teach you hell of a lot about how your current eating habits and intake, showing you the gap you may have in your nutrition, it also gives you consistency and prevents decision fatigue when being left to pick the foods for yourself and scan through MyFitnessPal as you go! 🍽️

- Tracking ahead of time not as you go, so putting the foods into your tracking app before eating so that you know exactly where you stand for the coming days and all you have to do is follow through and eat the food you’ve planned 📲

- Simple seasonings over recipes 90% of the time, this is severely overlooked! Utilising spices and seasonings over sauces bank so many more calories without sacrificing too much taste! 🌶️

- Create 5 emergency solutions for key problems, this could be in the form of a nutrition strategy to deploy if we end up over consuming on a given day or at an event, or it could be a set of “if then” plans to fall back on when we cannot carry out the primary option 🚨

BONUS TIP: It you know the main obstacles that have stopped you from getting lean in the past, base the emergency solutions around this! ✔️

- Build activity into your life, think walking more, playing with the dogs, taking up a new sport, something that you enjoy and can see yourself doing in 5 years time still ⚽️

- 5 minute meals! Minimal prep, fast, and packs a punch with protein so that you can counter time restrictions ⏰

Anyway hope you’ve had a stormer of a Monday!

And if I’ve confused the f**k out of you with anything I have said above, I have amazing random analogies that will blow your mind 🤯🤣

Much love 🧡

Uncle Geary 🤝🏻

I never really had a support network like this until a joined the army 🤔There isn’t a bond stronger than a bunch of blok...
14/06/2024

I never really had a support network like this until a joined the army 🤔

There isn’t a bond stronger than a bunch of blokes living in their own sh*t and p*ss is there?

But tbf my group chat with the guys I work with is pretty ruthless! And has defo filled a huge void left once I left the military📱 😆

When I’m not playing Yoda to my Padawan’s or getting clipped up for a meme, to be mocked and ridiculed on a normal Tuesday, I’m challenging the lads, the way they are thinking, reframing situation and exploring a growth mindset 🧠

We share wins, losses, scenarios and experiences 🌍

Tips on training and quality nutrition finds 🍎 🍔 🤩

And everything in between that wouldn’t make the IG feed 👀😂

But these guys have lifetime access to me, the community, the resources. Everything.

A support network like this doesn’t have a price.

So many blokes are crumbling with their vision because they cannot for the life of them see a way out.

The way out may not be visible to you right now, but there is someone within a network that has already seen it, been where you have been and walked the walk.

There is many more who are walking it with you.

If you want to be part of something more and give yourself the platform to live how you want on your times, the way you want to look, DM “INFO” and I can talk you through how to join the team 🧡

The Queen has spoken ma’lords 👑And I agree!Not because she’ll behead me if I ever dreamt of disagreeing, but because it’...
13/06/2024

The Queen has spoken ma’lords 👑

And I agree!

Not because she’ll behead me if I ever dreamt of disagreeing, but because it’s true!

Using the scales to determine how successful my fat loss was is about as useful as a third armpit.

Have you ever wondered what it would be like to walk around the pool with ZERO anxiety? 🌴 Cal comes from a military back...
09/06/2024

Have you ever wondered what it would be like to walk around the pool with ZERO anxiety? 🌴

Cal comes from a military background which provides extra roadblocks when it comes to getting in shape, and doesn’t always have complete control over his food, his timings and his training.

We needed to make Cal super adaptable! So we got to work on an adaptive training & nutrition programme that allows him to build his physique in the gym when he can, and out of it when the gym isn’t possible, we also imbedded some crucial nutrition strategies to counter military life 🥘

Now Cal was super frustrated with his body when he came to me about a transformation early this year, he found himself in a constant cycle of s**t food, average training and a series of bad habits that compounded over time, he knew something had to change ❌

Fast forward 5 months and Cal is closing in on just over 20kg loss of fat, able to see his abs for the first time and can enter the summer in place where taking his top off just simply isn’t a problem anymore 🕺🏻🪩

Cal completely gave himself to the programme, he was honest with himself, with me, physically and mentally and this allowed us to really put context onto certain things within Cal’s life that kept him from being in shape in the past and would certainly stop him from keeping in shape.

We looked at all the elements of his life that doesn’t serve him and his future self, we focused on what was needed in his life and what it needs to look like in the next 3,6 & 12 months and beyond 🔥

With a sprinkle of hard work and consistency we had the recipe that lasts a lifetime 🤩 👨‍🍳

If you would like to create your own transformation just like Cal’s, drop me a DM with the word “info” and I can send you all the details 😄

Top work Cal, we push on 🚀

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