Apologies I haven’t posted any recipes today. I’ve been in for surgery and I’m pleased to say it all went well and everything seems promising. However, now I’m home the soreness and pain have been pretty rough, and I’ve struggled to get comfortable. I’m feeling really tired as well, so I’m going to have an early night and focus on recovery. I’ll be back on tomorrow and I’ll get plenty of high-protein recipes posted ready for the weekend. Thanks for your support, Simon 💙

Be honest… who actually enjoys leg day? And who walks out the gym thinking “why do I do this to myself?” 😂 But listen — leg day is NON negotiable if you want real progress. ✅ Why you should NEVER skip leg day Leg training isn’t just for people who want bigger legs… It helps you: 🔥 Burn more calories Legs are your biggest muscle group — training them uses more energy than any other session. 💪 Build full-body strength Strong legs = stronger lifts everywhere. Even your upper body sessions improve because you’re more solid and stable. 🏋️‍♂️ Improve body shape Legs build the foundation of your physique. Glutes, hamstrings, quads = the body transformation look. 🦴 Support joints & prevent injuries Strong legs protect the knees, hips and lower back — especially as we get older. 🧠 Boost hormones & confidence Leg day builds mental toughness. You don’t accidentally get through a tough leg session… you earn it. 😮‍💨 Why do DOMS happen? DOMS = Delayed Onset Muscle Soreness That sore, tight, stiff feeling that kicks in 24–48 hours after training… and usually peaks around day 2. It happens mainly because of: ✅ Muscle damage (micro tears) ✅ Inflammation + repair process ✅ New stimulus (new exercises, heavier weight, more volume) ✅ Eccentric work (the lowering part of squats/lunges/RDLs) Leg sessions cause the most DOMS because: - legs hold a lot of load - they do loads of eccentric work - and they have a big blood supply and nerve response That’s why you can train legs on Monday and still feel it on Thursday 😅 🧠 Why DOMS lasts longer in legs Leg muscle groups are HUGE and take more damage per session. Plus we use our legs all day: 🚶 walking 🪜 stairs 🧍 standing 🚗 even getting in/out the car So the soreness gets “reminded” constantly. ✅ What to do to help with DOMS DOMS isn’t dangerous — it’s part of the process — but you can reduce it: ✅ Keep moving Walking is one of the BEST things for sore legs. ✅ Hydrate + salt Water helps recovery and cramping. Salt helps performance and muscle contraction.

If you’re beginning SHREDIN8 or the VIP plan, this post will help your first few days run smoothly and stress-free. The goal this week isn’t perfection — it’s structure. Here’s how to set yourself up properly 👇 ✅ 1. Prep food in advance (you’re already winning) Cooking in bulk removes decision-making. When food is ready, consistency becomes easy. Less stress = better adherence. 😴 2. Protect your sleep Quality sleep improves: • Fat loss • Recovery • Hunger control • Motivation Aim for: • An earlier bedtime • A consistent wake-up time • Hydration as soon as you wake 🚶‍♂️ 3. Keep cardio simple Cardio is not a punishment. A brisk walk is more than enough at the start. Once it’s done for the day — it’s done. We build gradually. 🧠 4. Follow the plan — don’t overthink it You don’t need to: ❌ Add extra workouts ❌ Slash calories ❌ “Do more” to see faster results Consistency beats intensity every time. 📅 5. Treat this like an appointment with yourself Block time for: • Training • Steps • Meal prep If it’s scheduled, it happens. ⚖️ 6. Expect the scale to fluctuate Early changes can include: • Water retention • Glycogen storage • Normal weight swings Progress is not judged day-to-day. Trust the process. 💧 7. Hydration matters more than you think Low hydration = fatigue + hunger signals. Sip water consistently throughout the day. 📸 8. Take your start photos & measurements Even if you feel uncomfortable — do it. These are for you, not anyone else. Future-you will be glad you did. 💬 9. Stay connected Use the community. Ask questions. Post updates. You’re not doing this alone. 🎯 Final reminder You don’t need motivation. You need structure — and that’s exactly what this plan gives you. Show up. Follow the plan. Let the results take care of themselves. 🔥 Who’s excited? Drop a 🔥 below and let’s get started.