Lads, from your check-ins it’s clear, a lot of you are expecting big drops every week. That’s not how fat loss works. At the start, especially if you’re carrying more weight, you might drop 1–2kg quickly. But that’s not all fat, it’s water, reduced stress, better structure. You’re eating properly, cortisol drops, inflammation comes down, the body responds fast. But once you settle in? Fat loss slows down. A realistic rate for a man is:👉 0.3–0.5kg per week Anything more would be fantasy… or liposuction. So let’s reset expectations: - No weight loss? You hit maintenance. Not a disaster, just tighten things up. - Down 0.1–0.2kg? That’s a win. - Do that consistently over weeks? That’s real progress This game isn’t about fast results. Its about stacking small wins over time. Consistency is everything. Giddy up. 💪

Using MyFitnessPal is one of the best tools you can use to speed up your results in the Alpha Clan. Alongside my WHOOP strap, it’s been one of the most powerful tools in my own journey. If you’re struggling with it, don’t overthink it, 👉 Go back into the MyFitnessPal training inside the Alpha Academy and run through the videos again. Within an hour, you’ll be a black belt and fully understand how it works. 👇 Below is one of the simplest tricks to make using MyFitnessPal super easy. No excuses now. Giddy up. 💪

One of the most common questions I get when lads join the Alpha Clan is: “Damien, should I be taking protein?” The answer isn’t as simple as yes or no. In this video, I break down everything you need to know about supplements, what’s worth it, what’s a waste of time, and what actually moves the needle. No Bullshit. Just what works. 👉 Watch the video below and if you’ve got any questions, drop them in the comments. Giddy up. 👊

I’m giving you lads early access to this. Spots will be limited, and because you’re Alpha members, (you’ll get a discount). Myself and Gavin Meenan are running a full-day immersive workshop: 📍 Gleeson’s Hotel, Roscommon 📅 Sunday, 19th July This is not just theory. This is practical, hands-on work. We’ll be reinforcing everything you’ve already learned inside the Alpha Clan, and combining it with Gavin’s work to give you new tools, new perspective, and a serious upgrade. It’s also a powerful opportunity to be in a room with other men on the same mission. 👉 Lock in your spot ASAP Use code: RISE10 This will be a big one. Giddy up. 💪 https://www.henniganfitness.com/riseworkshop

Lads, whether you’re brand new or you’ve been here three years, if you want optimal results, you need to weigh your food. Oats in your porridge. Milk. Butter. Spuds. If you’re not weighing it, you’re guessing. And if you’re guessing, don’t be surprised when the results aren’t there. Your scale should live on the kitchen counter. Not in a drawer. Not hidden away. Use it every day. This isn’t obsessive, it’s accurate. And your results depend on data, not guesses. Simple as that. Giddy up. 💪