I am going to film the next episode of my podcast solo tomorrow. Now I need you all to bombard me with loads of questions down below. The more you send the better! And it can be abut absolutely anything. So let's have it and I will reply to it on the podcast.

Sup peeps, Happy Sunday! Hope you had a lovely weekend. Just curious here, what is your wins for the week? Share them down below, no matter how big or small they are

OMG I can't believe it's the weekend (well soon) What is everyone up to over the weekend. You can only put Emoji's down in the comments below and you have to guess it. I will go first... 🍕🎥🏃🏻‍♂️

Yeah I know you don't want to hear it but it's the truth. Really ask yourself this, am I tracking everything that is going into my mouth? Because the likelihood is you might think you're sticking to your calories but you are having more than you think. Here is some examples that can be destroying your progress... 🫒 Cooking oil — 2 tablespoons of olive oil on your food = 240 calories. ☕ Milk in coffees — That "splash" of oat milk latte on the way to work. Another one at lunch. That's easily 300-400 calories. You might think it was 15ml but guarantee if you weighed it, that it was a lot more. 🍷 Alcohol — You're not counting those are you. 4 pints on a Saturday night is 700+ calories. A bottle of wine is 600. All untracked. All sitting on your waistline. Liquid calories still count unfortunately so you need to track it if you are serious about losing that fat. 🍪 The office snacks — The biscuit with your morning coffee. The handful of crisps someone left in the kitchen. 🍽️ Eating out — You guess the calories. You're almost always wrong. Restaurant portions are typically 30-50% more calories than you estimate. Bet you didn't know that. 🥜 The healthy snacks — Nuts. Avocado. Peanut butter. All healthy. All incredibly calorie dense. A handful of mixed nuts is 200 calories. So, you may think you are eating 2,000 calories but you are actually eating 2,800 calories, you just never knew it. 800 extra calories every day is 5,600 extra calories each week. That can be an easy 1lbs fat gain a week. It's crazy when you look at it that way! I want you guys to be honest down below and tell me what you never tracked but you probably should? Mine use to be my skinny mochas 🤣 use to think if I had one every now and then I would get away without tracking it but it still had calories so just made my fat loss slower. Lets here it below, not judgement we have all been there!

A lot of people struggle a lot with their nutrition when it comes to fat loss. There is a little approach I like to use when it comes to fat loss called the 80/20 approach. What this means is you use 80% of your calories for whole foods and 20% of your calories for sweet treats and more enjoyable food. FOR EXAMPLE.. Someone on 2,000kcal a day would have 1,600 calories of whole foods that's going to keep them full and will allow themselves to have 400 calories of sweet treat. Treat those sweet treat calories like you would with money. Once those 400 calories are used, that's it you have used it all up, you don't have enough "money" to use it for sweet treats. What would your 80/20 be with the calories you have? Write it down below 👇🏻