You've got 11 weeks until the 1st of June. If you run a simple 500 calorie deficit every day you will lose at least 1lbs of fat a week. That means by summer you could lose 11-14lbs. No crash diets just before summer, you wont have to starve yourself, just stay consistent and you will be in the best shape of your life.

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.