1. Check the menu before you go. Takes two minutes... Removes all the decision making in the moment You already know what you are having before you sit down! 2. Build the meal around protein first. Whatever restaurant it is, find the protein source you are going for and build everything else around it. Chicken tikka, grilled fish, steak, prawn stir fry. Protein is always the first target! 3. Swap the sides where you can Fries to salad. Creamy sauce to tomato. Naan to plain rice. These swaps save you 300 to 500 calories without touching the main !! 4. Do not arrive starving. This one kills more people than anything else. You skip meals in the day thinking you are saving calories for the evening... You arrive absolutely starving. You over-order, eat the bread basket, and make every decision based on hunger not your goal!! Eat normally during the day. 5. Drink water throughout. Keeps you from confusing thirst with hunger... Stops you over ordering!! 6. One indulgence max. Starter or dessert... Pick your moment and enjoy it properly rather than going for everything and feeling rough about it after. None of this is complicated. It just needs to be front of mind before you go!!

Yes people 👇 Dropped something in here that a lot of you have been asking for! The eating out guide: Because one of the biggest things I hear from people trying to lose fat is this: "I'm doing well all week then the weekend hits and it all falls apart." And 9 times out of 10 it is not a willpower problem You walk into a restaurant with no plan and end up making a decision based on what looks good on the menu in that moment. So I have put together a guide that covers 6 different restaurant types, Italian, Indian, Chinese, American, Mexican, and the classic British pub. What to order at each one, what to dodge, and a practical tip for every single one. Here is what I want you to understand. You do not have to skip meals out...You do not have to order the sad salad while everyone else eats. You just need to know what the smart choices are before you are sitting at the table making it up. A grilled chicken tikka instead of a butter chicken... A burrito bowl instead of a loaded burrito... Steak and salad instead of fish and chips... Download it, save it, screenshot it. Check it before you go out this weekend That is what it is there for Any questions on it drop them below and I will answer them 👇

Dobs is pushing me for a sub 22 😂. Only 58s left to chop off 💪