Max Bridger - Fat Loss & Muscle Gain Online Coach & Personal Trainer

It’s about averages. It’s about consistency. 🗝️

Low steps days 🥵 can be balanced out with high steps days 🚶🏻‍♀️🏃🏻‍♂️⚽️

High calorie days 🍦🍻 can be averaged out with lower calorie days ⚖️

& high 📈 weigh ins (usually Sunday/Monday) are averaged out by normal & lower 📉 weigh ins.

Staying calm & objective when you might otherwise be emotive & reactive to fluctuations is a superpower for fat loss & weight maintenance.

Once you understand & practise this enough you’ll be in a much better position.

Message me for real-World Online Coaching for fat loss & lean muscle ⬇️

[email protected] 📲

My WC PUB CHEAT-SHEET ⚽️🍻🏴󠁧󠁢󠁥󠁮󠁧󠁿

Forgo breakfast

Higher volume, lower/medium calorie lunch

Similarly protein and vegetable heavy at dinner if possible

Remain hydrated in the lead up & during the pub trip

Have a dinner/meal option at home ready to go for when you get home

If lower on steps today, find a (safe) more active option home than an uber or lime scooter.

Those are the nuts and bolts of it.

Mitigate the higher/‘empty’ calories from your pints by lowering calories elsewhere.

Then you can approach the pub without trying to resist another pint with a pal you’ve not seen for a while,

But resist the pub dinner because you know you have an easy dinner at home.

Come on the boys 🦁🦁🦁

Message me for real-World Online Coaching for fat loss & lean muscle ⬇️

[email protected] 📲

Cheeky pint? 🍺

Without boring you with the science, here’s what you need to know.

💪🏻 Alcohol does not k*ll muscle cells

🪄 Alcohol does not immediately turn to fat

🍷 2 glasses of wine will not “ruin your life”, or your gains

🍻 Alcohol can be enjoyed in moderation

HOWEVER, when we start getting in 3/more drinks regularly… 🧐

🥱 Alcohol impedes recovery

😒 It can affect mood (thus motivation to achieve healthy habits)

📈 Alcohol is moderately/very calorie dense & not filling

📲 Calories from alcohol should be tracked (as you do with food & everyday beverages)

➡️ TLDR:

Tracked, moderated & occasional big sesh/stag do/World Cup alcohol intake is fine 🍾

Regular (2-3< p/week) moderate/heavy (3< drinks) is not good for performance, health & wellbeing 👎🏻

Message me for real-World Online Coaching for fat loss & lean muscle ⬇️

[email protected] 📲

He’s frustrated no more 🤩

He felt he was skinny fat & could never get it right 🤯

Plus he had a newborn & wife on maternity to support, with a full time on site job to contend with.

Even so, he made the choice to work with me & we achieved a bigger, leaner & stronger him 📈

My Online Coaching will work for you at any point in your year/life, so stop delaying results you deserve by waiting for the perfect time ❌

Expertise ✅
Accountability ✅
Support ✅

Become my next success story & message me for Online Coaching today ⬇️

[email protected] 📲

No Bowen/Wharton no party ⚽️🏴󠁧󠁢󠁥󠁮󠁧󠁿

It’s certainly not coming home with that World Cup squad selection.

But, of course, I will still be at the pub &/or with friends/family to watch the games 🍻

And a couple of kilograms extra on the scale will also not be coming home ✋🏼

Because I’ll adjust calories around these events to mitigate the increased calories 🍺

Keep my routine normalised for the rest of the week 💪🏻

And I’ll resist knee jerk urges to ‘write off’ days & weeks when socials pick up or I have a ‘slip up’ 🫠

My online coaching clients (& past clients) are ready to manage the WC calories & disruption.

You could be too.

Message me for Online Coaching for fat loss & lean muscle ⬇️

[email protected] 📲

Online Coaching progress! 📈

This dad of two has burnt fat & built lean muscle/strength working with me.

Full time job (with overtime), football season ticket & busy social/family life.

But we worked together, moved forward & have left him with the tools to maintain these results long term.

Work with me & you can achieve this too.

Drop your excuses, message me & book a free enquiry call today ⬇️

[email protected] 📲

ＣＯＮＳＩＳＴＥＮＣＹ - something that relies on ＹＯＵ 🫵🏼

Buying that supplement/food that’s the ‘best kept secret’ - zero work (but feels good straight away).

Buying a new gym top/leggings/10-litre keg - zero work (but feels good straight away).

Creating a routine - training/food/recovery - that works for your lifestyle - consistent work (doesn’t give an instant endorphins hit).

I don’t perform miracles.

I rarely break a sweat lifting weights.

I don’t try to overdo it or squeeze in another session.

I don’t bleed, live & breathe fitness.

I just plan realistically, so more often than not I achieve what I have set out to that week.

That’s it.

When you realise the thing you have been missing is consistent effort on your part.

Not a fancy gym membership or ‘fat-burning’ supplement.

Then you are being cruel to be kind.

Accept the blame

Get out your self-imposed victim-box

Now you work towards making proper progress & actually maintain it.

Message me for Online Coaching & Personal Training (TW12)

[email protected]

DINNER OUT – easy tactics for fat loss &/or weight maintenance 🤝
 
- Skip or minimise breakfast,
 
- Have a higher volume, lower calorie (~400-750 kcals) lunch,
 
- Avoid/limit calories from beverages throughout the day,
 
- Check out the menu ahead of time,
 
So you don’t panic default to the burger or fish and chips again (& lots of restaurants have calories of meals online now, so you can track this meal ahead of time)
 
- Have a starter or dessert rather than both,
 
- Sack off the table bread,
 
- Jug of tap water with your meal (to have alongside your ordered drinks),
 
This will leave you somewhere in the region of 50-75% of your daily calories to play with at dinner.
 
So even if you are not tracking calories, you are facilitating a much lower calorie total by the end of the day.
 
Try this game plan the next time you have a dinner out booked 🫡
 
Get lean & stay lean - with my online coaching for fat loss & lean muscle.
 
[email protected]

ʀᴇꜱᴜʟᴛꜱ – ᴡɪᴛʜ ᴍʏ ᴏɴʟɪɴᴇ ᴄᴏᴀᴄʜɪɴɢ ꜰᴏʀ ꜰᴀᴛ ʟᴏꜱꜱ.
 
I brought structure to his training.
 
I simplified his nutrition – including weekends & work trips.
 
I provided accountability, education & advice.
 
& he got leaner, stronger & fitter ✅✅✅
 
I can do this for you too 🤝
 
So, stop thinking you’ve missed the boat for summer (again).
 
Get lean, stay lean, with my online coaching for fat loss & lean muscle.
 
[email protected]