4D Strength

If like me, you’re bored of seeing topless, boring tw*ts with their wooden chopping boards, promoting the carnivore diet…

Then, you might want to follow my new Instagram page:

Every day I’ll be posting quick ‘n’ easy meals for busy parents, looking to shed body fat… Without giving up bread, chips, and ice cream.

Sound like something you’d be interested in?

Give me a follow: 📲

Coming from someone who is a fan of deadlifting… This might come as a surprise!

See, I’m going to recommend that you avoid performing deadlifts.

For this one reason…

Your number 1 goal is to build muscle.

Let me quickly explain…

One of the most effective ways to build muscle is to maintain muscular tension throughout the whole exercise.

You can’t achieve that with deadlifts, due to the bar touching the ground in between each rep.

So in a nutshell… Deadlifts aren’t a great muscle building exercise.

On the other hand though.

If your goals are to build muscle and increase your strength, then f*ck yeah!

Follow a power-building training split, and…

100% include deadlifts within your workout regime.

Need a power-building programme to follow?

Comment below with ‘💪🏻💪🏻’ and I’ll DM you a link to my free 4-week POWER-Building programme… That includes video walkthroughs 👍🏻

Here’s why…

1. Performing 3 full-body workouts each week will allow you to target each muscle group 2-3 times a week…

Which will increase the rate you build muscle.

Or… you could carry on building muscle in the slowest way possible, with your chest/back, shoulders/arms and leg day split.

The choice is yours 😉

[FREE programme at the bottom of this post]

2. When time is against you, supersets are your go to.

They’ll allow you to cram a tonne of work into a 30 minute window, while also increasing the workout intensity.

Here’s an example:

A1: 3x6 barbell squats
A2: 3x16 DB renegade rows

B1: 3x8 lat pull down
B2: 3x8 DB floor press

C1: 2x10 DB RDL
C2: 2x15 ez bar skull crusher

3. Sometimes a 30 minute workout can leave you feeling a little underwhelmed.

Like you could have done more.

Heres where dropsets and rest/pauses come into play.

Heres a dropset example:

When you finish your 3rd set on the lat pull, drop the peg down 1 hole, straight away perform another handful of reps to failure, drop the peg down again…

Perform a few more reps…

Then stop.

That there is classed as a double dropset, and is a sure way to fatigue your lats… And grow your back.

Now rest/pauses are similar to dropsets, apart from the weight stays the same, and you rest slightly.

Here’s a leg press example:

After completing your 3rd and final set, you rack the weight and rest for 10-15 sec while taking a few deep breaths.

You then go again to failure, before finishing the exercise there.

Which method is best though?

Both dropsets and rest/pauses are equally useful, when it comes to adding stress and stimulus to the muscle… To promote growth 💪🏻

But listen…

Maybe you need a 4 week programme, containing 3x30 minutes, plus video walkthroughs.

DM me “3CRUTCH” and I’ll send you POWER-Building programme straight over, plus a tonne more free resources for you 💪🏻📲

40% discount for my 4 x Meal Guide Bundle ends today ⬇️

Inside there is a 2500, 2250, 2000 and 1800 calorie e-book.

Each e-book contains three structured meal plans (3 meals, 1 snack)…

High protein options, such as chicken korma, steak chow mein and sausage ‘n’ egg McMuffin…

Plus, a full macronutrient breakdown.

Oh, and an online calorie calculator to figure out your calories to start shrinking your gut, without the need to track a single calorie.

All you’ll need to do is, buy the food, prep the meals, and tuck in…

And you’ll be on your way to dropping your first 4-8 lbs in 4 weeks.

BONUS ⬇️

When you buy the meal guide bundle today you’ll also gain 7 day access to my 4D Strength coaching app, for FREE.

Inside you’ll get 30 minute strength building workouts, with video walkthroughs, that you’ll be able to perform from home or at the gym, plus...

15 minute mobility routines, that’ll help your clunky shoulders, tight hips and stiff back.

Oh… And to celebrate the launch of the e-books, I’m also running a 40% discount for the next 7 days.

After today, the bundle will go back up to full price (£39.99)

So go grab yourself the 4 x Meal Guide Bundle today for just £23.99, and ditch your first 4-8 lbs, without tracking a single calorie… Or spending hours in the kitchen.

DM me “MEALGUIDE” and I’ll send you the link to download the e-books 📕

Whilst I specialise in helping busy-as-f*ck Dads shed fat, and build muscle…

I do also help a few busy-as-f*ck Mums shrink their tummy, and tone up their physique 💪🏻

Take Hanna for example, who over the past 8 weeks has managed to ditch almost 7 kg of weight…

Swipe inches off her tummy…

Increase her strength in the gym…

And now feels more ‘body confident’ since the birth of her 2nd child.

All whilst being a mum, a wife, holding down a job, including takeaways…and only hitting the gym twice a week.

We ain’t finished yet though 😉

Keep your eyes peeled for her 12 week transformation 💥💪🏻

Here are 501 lessons from giving up the sauce 501 days a go

⬇️
⬇️
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⬇️

Only joking 🤣

But here’s one thing I did learn, early on throughout my journey… That I’d like to share with anyone else, who’s also trying to give up alcohol.

1. Giving up alcohol is easy. Losing friends, FOMO, creating a new version of yourself and forming new, healthier habits… Are the hardest parts towards kicking the booze.

However… It’s 100% worth it in the long run!

So buckle up!

Stock up on zero % beers 🍺

And embrace the ride 🤪

Who wants 12 x fully built meal plans, designed to help you drop body fat? Comment 🙌🏻 below…

🚨NEW product alert for busy-as-f*ck Dads, plus, a Bank Holiday FLASH sale ⬇️

Introducing the 4 x Meal Guide Bundle
 
Inside there is a 2500, 2250, 2000 and 1800 calorie e-book. 
 
Each e-book contains three structured meal plans (3 meals, 1 snack)… 
 
High protein options, such as chicken korma, steak chow mein and sausage ‘n’ egg McMuffin…  
 
Plus, a full macronutrient breakdown.
 
Oh, and an online calorie calculator to figure out your calories to start shrinking your gut, without the need to track a single calorie. 
 
All you’ll need to do is, buy the food, prep the meals, and tuck in…
 
And you’ll be on your way to dropping your first 4-8 lbs in 4 weeks. 
 
BONUS ⬇️

When you buy the meal guide bundle today you’ll also gain 7 day access to my 4D Strength coaching app, for FREE.
 
Inside you’ll get 30 minute strength building workouts, with video walkthroughs, that you’ll be able to perform from home or at the gym, plus...
 
15 minute mobility routines, that’ll help your clunky shoulders, tight hips and stiff back.
 
Oh… And to celebrate the launch of the e-books, I’m also running a 40% discount for the next 7 days.
 
After that, the bundle will go back up to full price (£39.99) 
 
So go grab yourself the 4 x Meal Guide Bundle today for just £23.99, and ditch your first 4-8 lbs, without tracking a single calorie… Or spending hours in the kitchen. 
 
DM me “MEALGUIDE” and I’ll send you the link to download the e-books 📕

Give me 2 hours of your time each week, and I’ll take you from looking like a soft, melted candle…

To a stronger, more muscular looking geezer, in just 8 weeks 💪🏻

Just like my client Max, who’s been working with me for the past 8 weeks at

This isn’t the first time Max and I have worked together though.

We initially started training together online, probably around a year ago.

Being a gym newbie back then, he saw some awesome gains…

He gained visible muscle…

Lost the pot belly…

Ditched his anxiety towards the gym, and…

Discovered how to lift with efficient technique.

However, due to a bonkers schedule as a chef on a private yacht, his training dipped over the past few months…

So once he was home from sailing the Mediterranean, serving up fish fingers and waffles 😉👨‍🍳😂

He tapped me up for in-person coaching.

Now, whilst I’m a huge advocate for my online coaching programme…

Nothing will ever replace in-person coaching.

It’s my bread and butter!

Having me there in the workout, analysing every rep…

Tweaking your technique…

Spotting you on your bench press…

Will ensure you increase your strength, and build muscle at the fastest, safest rate possible.

Again, just like Max who added 40kg to his squat over 8 weeks… Hitting a new 100kg PB for 4 reps.

Plus a 130kg trap bar deadlift PB, for 5 reps.

All from only training twice a week for 60 minutes.

Want to know more about my in-person coaching programme?

DM me “READY” and I’ll send you all the information ℹ️

Throwback Thursday to when I shaved my body, got a spray tan and had photoshoot with before…

Stepping onto a stage at a physique competition, wearing hot pants 😆🤦🏻‍♂️

Scroll along to see some high quality posing from myself 😳😂

This week is mental health awareness week…

So from someone who has suffered most of his life depression, anxiety… And recently got diagnosed with ADHD.

Here are 5 things you can do, to instantly improve your mental health ⬇️

1. Exercise

This, in my opinion, is the best medicine to improve your mental health.

Here’s why…

Nobody has ever been able to ‘think’ themselves out of feeling depressed.

So instead of sitting with your thoughts, move!

Walk, run, cycle, hit the gym, perform some press ups at home… Do whatever!

Just f*cking move. It will help 🙌🏻

2. Quit drinking alcohol and taking drugs.

This one doesn’t require much explaining, right?

3. Improve your nutrition

You see…

If you eat sh*t, you’re going to feel sh*t! Simple.

This is backed up by evidence that our gut and brain is connected… Via a thing called the gut-brain axis.

Linking emotional and cognitive parts of the brain with peripheral intestinal functions.

4. Reduce the amount of time you spend on social media

You can achieve this by setting daily time limits on your phone or take a weekend break once a month.

This’ll help you escape the matrix of comparison, misinformation and triggering nonsense on social media.

5. Do something that scares you or at least makes you feel uncomfortable

This could be jumping into an ice bath once a day…

A Facebook or an Instagram live once a month, or…

Booking a skydive 🪂

By doing so, you’ll learn how to beat your anxious thoughts while increasing your mental resilience…

Which will definitely help towards improving your overall mental health.

Found this useful?

Like & Share this post…

It might just help someone ❤️🙌🏻

How most dads can kickstart their fat loss journey without tracking a single calorie…

Swipe left to find out ⬅️⬅️⬅️

One of the worst bloody things to do while injured is this…

Sitting on your arse and avoiding the gym.

Instead, use your time wisely, and while rehabbing that injury, focus on other areas.

Can’t train your upper body ‘cause your shoulder’s got a ni**le?

Start squatting three days a week for 4-6 weeks, add 10-20kg to your squat PB, and become the strongest piggy-back rider for your kids.

Can’t train your legs ‘cause you buggered your knee playing 5-a-side with the lads?

Do this for four weeks:

3x5 Bench press
3x5 Chin-up (any grip)
3x8/8 Single-arm row
3x12 Bicep curl of choice
3x12 Tricep exercise of choice

Hit this workout three days a week, and your chest and back will blow up while building killer arms strong enough to hold your kids for longer than 30 seconds.

Torn your hamstring?

You can still train your quads and calves, and throw in some isometric hamstring/glute work to help re-strengthen that dodgy hamstring.

Can’t bench press all the way down without feeling a pinch in your shoulder?

Spoto press instead – pause 2-3 inches off your chest for 2 seconds before pressing back up.

There’s loads you can do to work around injuries.

Problem is, most blokes haven’t got a clue what’s best.

That’s why working with an experienced coach who’s been there, done it, and got the T-shirt is crucial 😉

Need help working through an injury right now?

DM me with your issue and I’ll be happy to offer my advice 📲

Did you catch the Spurs game yesterday?

Bloody typical, right? Spurs fans celebrating after a loss to Man City.

Seems a bit f*cking daft, but we all know why 😉

But let’s get real for a minute. Celebrating a loss is still celebrating a loss.

And it got me thinking about how most blokes go about their fitness journey.

They struggle to shrink their gut and build muscle because they’re stuck in this same mindset – celebrating minor wins while ignoring the bigger picture.

You see, a lot of men start a new diet or workout regime, and after a week of not seeing immediate results, they either quit or start making sh*t excuses.

They celebrate the fact they went to the gym a couple of times, but when it comes to real, lasting change, they fall short… and never achieve the alpha looking physique they desire.

Just like those Spurs fans, they’re focusing on the small wins (stopping Arsenal winning the league)… While ignoring the fact that the real goal is still out of reach.

Which is finally winning a trophy 🏆

So listen…

Building a lean, mean dad bod isn’t about doing just enough to feel good about yourself.

It’s about consistent effort, day in and day out.

Tracking your calories when you can’t be arsed, or…

Hitting the gym at 6am, when you’d rather lay in bed.

So, if you’re tired of the same old story – a bit of progress followed by backsliding – it’s time to change your approach.

Let’s stop celebrating the losses and start focusing on real, measurable success.

And most certainly avoid having the same mindset as most Spurs fans! 😂

Need a little kickstart on your strength and fat loss journey?

DM me “READY” and I’ll send you my FREE stacked out system that has everything you’ll ever need to shrink your gut and build muscle 💪🏻

Yesterday I heard the best description of Hyrox from one my pals.

First, he asked for my opinion…

I described the event as a “poor man’s CrossFit”

His reply ⬇️

“It looks like a really sh*t PE lesson!”

👏🏻😂😂😂 Nailed it!

After 9 months of coaching, my client Robert has decided to fly the nest, and if I’m honest…

I’m both sad and relieved.

Sad because Robert was an A-Star client.

He checked in every single week with his wins/struggles.

Uploaded his physique photos once a month.

Completed 95% of his workouts, which were just 4 workouts a week.

Uploaded exercise videos on a weekly/monthly basis, which allowed me to critique his technique, and provide feedback.

Tracked his calories every single day without fail, which allowed him to drop almost 4kg of body fat… Within the first 8 weeks of us working together.

Which sent him on his way to shredz-ville… Where by week 12, he finally shifted his stubborn love handles, and got himself into the best shape of his life 💪🏻

Now…

I’m also relieved that he’s decide to fly the nest because…

It means I’ve done my job.

See, Robert now has the tools, knowledge and confidence to continue building muscle…

Increasing his strength…

Plus, he understands how to manipulate his nutrition to promote fat loss, when needed.

All without me there, holding his hand.

So listen…

If you’re looking for a coach to hold your hand and pat you on the bum, even when you f*ck up… I’m probably not the right coach for you 😉

However, if you like the idea of a no nonsense, straight talking approach, that near enough guarantees lifelong results…

You might just fit the bill 😉💪🏻

DM “4DREADY” to find out more about my coaching programmes.

When you’re an old grandpa, your grandkids won’t care how good you were at bounding burpee jumps, wall balls… Or how quick you could run holding a set of kettlebells.

They’ll want to know how much weight their bad-ass grandad could deadlift back in the day 😉💪🏻

Want to know how a broomstick can fix your shoulder pain? Comment below with 🧹 and I’ll show you…

When it comes to melting BF & tracking cals, what do you find most difficult?

You know, powerlifting is all about channeling aggression, pushing limits, and lifting heavy sh*t. 
 
But let me tell you about a moment from last Sunday that nearly had me tearing up 🥲
 
Picture this: I’m at the competition, ready to crush it, when I witness something that hits me right in the heart. 
 
There’s this little dude, watching his old man throw around some insane weight. 
 
I’m talking about a deadlift that could probably move mountains - 290kg, no less. 
 
And when his dad nails it, the kid bolts from the crowd and wraps his tiny arms around him in the biggest bear hug you can imagine.
 
Sh*t, just writing about it has me feeling all emotional again. 
 
(Pull yourself together, Ryan!)
 
But seriously, seeing that moment made me pause and reflect. 
 
It got me thinking about the kind of man I want to be - not just on the powerlifting platform, but in life. 
 
I want to be someone my kid (kids) can look up to... And someone they see as their own personal superhero.
 
And let me tell you, that thought lights a fire under my arse like nothing else. 
 
It’s like a reminder to keep pushing, keep striving, and keep becoming the strongest, most kickass version of myself.
 
But enough about me. What about you? 
 
Wouldn’t it be f*cking awesome if your kids saw you as their superhero too?
 
I’ll leave you to chew on that thought 💭

I’m going to sound all stoic here 👇🏻

I read a quote quite some time ago, that stuck with me…

And it went something like this:

“It’s a deep shame for a man to live his whole life without seeing the strength of which his body is capable”

I’ll leave you with that…

Dads: don’t you just hate it when you train hard and eat well all week…

Then one naughty Chinese takeaway on a Saturday night, sends your end of week weigh-in, into deep space!?

Annoying, right?

Well…

Here’s how you can enjoy your favourite Saturday night Chinese takeaway…

And avoid the scales skyrocketing the following day!

1. Skip breakfast and only consume water, plus 1-2 black coffees till 12-1pm.

2. If you plan on exercising Saturday morning, only consume 25g whey protein (with water) plus a banana post workout.

3. Consume a 500-600 calorie lunch, consisting of 40-50g protein.

4. [Optional] Mid afternoon, another 25g whey protein shake plus a piece of fruit.

5. Order your Chinese, however, don’t be a greedy t**t 😉

Here’s an example ⬇️

* Chicken satay skewers
* Stir fry veg
* 3 small veggie spring rolls
* 1/4 chicken chow mein

This above is exactly what I consumed Sunday evening.

How many calories? - You ask.

At a good guess… maybe 650-750 calories with 30-40g of protein, which isn’t bad for a cheeky Chinese takeaway.

Here’s the best part though…

From applying my simple strategy above, my scale weight only jumped up by 0.1kg, Monday morning 🙌🏻

So there you have it!

A simple method for you to also apply, if your goal is to lose weight, drop body fat, or shrink your gut… Without completely cutting out your favourite Chinese takeaway 🥡