Everyone makes them every year, but how many of you have stuck to them?

1️⃣ Missed sessions2️⃣ Weekend damage3️⃣ Snacking / liquid calories4️⃣ Pain stopping you training Comment the number.

Most lads think they’re hungry at night.They’re not. They’re just bored and scrolling. Do this before you eat anything: 1. Drink a full pint of water 2. Wait 10 minutes 3. If you still want food, eat ONE of these: - Protein yogurt - Apple or banana - Protein shake - 2 slices toast with low-fat spread If you still want chocolate after that?You’re not hungry. You’re chasing dopamine. The rule If you’re not willing to eat a banana,you’re not hungry — you’re just greedy.

No motivational waffle.What’s the real thing stopping your progress? - Food control - No energy after work - Pain / injuries - Booze / weekends - Inconsistency / falling off Comment the one that applies.I’ll tell you what to fix first.

Start here. This is how I approach food on site to avoid the 3pm crash and constant aches.