Keto Hypertrophy Coach (2025)

04/08/2021

So here it is, day 1 vs day 21 in the Greek islands 😎

Lost 3.5kg yet indulged in the local cuisine, drank wine most nights, ate more ice cream during this period than I would normally consume in an entire year, and 💣

Most people put on weight when they travel, me, I ALWAYS lose weight.

What’s the hack to enjoying your holiday yet maintaining your conditioning:

✅ Intermittent Fasting
✅ Walk everywhere you can

This simple yet effective tactic always works for us 👊🏼

Now back in Dubai, back to reality, back to the gym and our regular nutrition protocol.

04/07/2021

Drop 👊🏼👊🏼 if you can relate!

27/06/2021

Anyone who has ever had a goal and has achieved that goal should be able to relate.

If that’s you, drop 👊🏼👊🏼

09/06/2021

This is Cam.

Cam reached out to me in March 2021 to help him get back on track and develop sustainable habits in order to achieve his goals.

Cam’s goals were to:
✅ build muscle & lose fat
✅ optimise his health
✅ increase strength
✅ increase aerobic capacity
✅ improve sports performance
✅ reduce stress

Cam started my 6-month Gladiator Body Blueprint in March 2021 and has lost 13 lbs (6kg) in just 11-weeks 👊🏼👊🏼👊🏼

His fat mass has decreased by 17.6 lbs (8kg), and body fat percentage from 22% down to 15%.

Furthermore, despite being in a caloric deficit and having nearly zero carbs, his muscle mass has increased by 4.4 lbs (2kg) and is continuing to get stronger and hit new PRs in the gym.

He is thriving on a keto diet, has supercharged his recovery and has more energy and focus 🤯

Don’t take my word for it, check out Cam’s testimonial under ‘client wins’ in my highlights above 👆🏼👆🏼👆🏼

Cam already had the work ethic, discipline and determination to succeed, but his biggest struggles at the time were:
❌ lack of accountability
❌ lack of motivation
❌ lack of time

He wanted to know:

⁣✅ What workouts get the best results?⁣
⁣✅ What food to eat and how much?⁣
⁣✅ What kind of cardio is best? ⁣
⁣✅How much cardio should he do? ⁣
⁣✅ Should he even do cardio?⁣
⁣⁣
Instead of trying to keep figuring it out on his own, he pulled the trigger, linked up with me and in just 11-weeks has got some incredible results! ⁣
⁣
Imagine what he’s going to achieve in another 4-months 👊🏼

If you are a man over 40 who is SERIOUS, READY to take ACTION and to ready to INVEST in yourself, if you want to achieve similar results but don’t know how, DM me ‘GBB’ to see if you’re a good fit for my program.

05/06/2021

DO YOU THINK STICKING TO A TRAINING & NUTRITION PROGRAM IS HARD? 🤷🏼‍♂️

I’ve been having this conversation a little more frequently than I’d like during the past few weeks 🙄

Here’s some of the most frequently occurring ‘objections’ I hear from clients / potential clients:

❌ I can’t afford to invest in myself right now; however, I am happy to continue:
✅ wasting money on supplements 💊
✅ to spend money on a PT 1-3 times per week.
✅ to buy cookie cutter programs off the net from juiced out millennials that I’ll never look like.
✅ to spend money on non-essentials like alcohol & ci******es 🍺 🚬
✅ to waste money on food that hinders, not optimises your gains
❌ I don’t have time to train ⏰
❌ I don’t have time to prepare meals
❌ Sticking to a nutrition plan is hard
❌ strength training is hard

Well guess what champ - it’s all fu***ng hard.

✅ Hating what you see in the mirror is hard 🪞
✅ Always lacking energy is hard
✅ Achieving your goals is hard
✅ Failing is hard
✅ Training is hard
✅ Sticking to a meal plan is hard
✅ Starting again & again is hard
✅ investing in and backing yourself is hard

It’s all hard - so choose your hard 👊🏼

Act NOW or remain the fu***ng same‼️
_____
KHC

21/05/2021

This is Richie.

Richie reached out to me in March 2021 to help him get back on track, to help him develop sustainable habits and to turn his life around.

Richie’s goals were to:
✅ optimise his health
✅ lose fat & build muscle
✅ improve his joint pain & inflammation
✅ have more energy
✅ reclaim his confidence
✅ develop the Gladiator Body and Mind he once had

Richie started my 6-month Gladiator Body Blueprint in April 2021 and has lost 22 lbs of fat (10kg) in just 6-weeks 👊🏼👊🏼👊🏼

He is thriving on a keto diet, getting stronger in the gym every session (whilst being in a caloric deficit) and has more energy and focus 🤯

Prior to starting my program, Richie could barely put on his shoes in the morning or walk for 10-min without pain, he was practically living on anti-inflammatory drugs (NSAIDs) and his physio was telling him he wouldn’t be able to exercise again.

Now, after just 6-weeks he is pushing 660lbs (300kg) on the incline leg press, walking over 20,000 steps a day and is no longer seeing his physio, not taking NSAIDs and has ZERO joint pain 🤗🤗🤗

Don’t take my word for it, check out Richie’s testimonial under ‘client wins’ in my highlights above 👆🏼👆🏼👆🏼

Richie already had the work ethic, discipline and determination to succeed, but his biggest struggles at the time were:
❌ lack of accountability
❌ lack of motivation
❌ lack of time
❌ joint pain
❌ information overload about what to eat and how to train

⁣He wanted to know:

⁣✅ What workouts get the best results?⁣
⁣✅ What food to eat and how much?⁣
⁣✅ What kind of cardio is best? ⁣
⁣✅How much cardio should he do? ⁣
⁣✅ Should he even do cardio?⁣
⁣⁣
Instead of trying to keep figuring it out on his own, he pulled the trigger, linked up with me and in just 6-weeks has got some incredible results! ⁣
⁣
Imagine what he’s going to achieve in another 5-months 👊🏼

If you are a man over 40 who is SERIOUS, READY to take ACTION and ready to INVEST in yourself, if you want to achieve similar results but don’t know how, DM me ‘GBB’ to see if you’re a good fit for my program.

19/05/2021

CHEST & TRICEPS 👊🏼💪🏼

Read👇🏼👇🏼👇🏼 - Try the workout, tag 🏷 me I’ll send you a FREE Nutrition Guide 📖 - Share with a mate for no other reason than because you’re a mate - and that’s what mates do 📲

This workout is designed to be wrapped up in

15/05/2021

If you know me, you know my Wife and I LOVE to travel ✈️ 🌎

47 countries visited and fortunate to have seen, and experienced some breathtakingly stunning landscapes and cultures.

Of course, like many others we haven’t travelled since C-19 deprived us of that luxury, Ciest La Vie.

So many great quotes and philosophies about travel, some of my favourite are:

✅ The world is like a book and those who have not travelled have read but one page.

✅ Who lives sees much - who travels sees more.

✅ Collect memories not things.

✅ To travel is to live.

✅ We travel not to escape life, but for life not to escape us.

Are you a travelling nomad, a citizen of the world?

Where’s your favourite destination and why?

Comment 👇🏼👇🏼👇🏼
_____
KHC

14/05/2021

Read👇🏼👇🏼👇🏼 - Try the workout, tag 🏷 me & I’ll send you a FREE Nutrition Guide 📖 - Share with a mate for no other reason than because you’re a mate - and that’s what mates do 📲

This workout is designed to be wrapped up in

13/05/2021

This is Travis.

We did our Army Physical Training Instructor Course together in 2002.

A career change, family commitments, age and ‘life’ resulted in Travis stacking on more than a few pounds and losing his way with regards to training and nutrition.

Trav reached out to me to help him get back on track, to help reintegrate a regular training schedule, develop sustainable habits and to help him lose fat.

Trav completed my 21-Day Gladiator Body Challenge and:
✅ lost 7 lbs (3.2kg)
✅ lost 3cm off his waist
✅ lost 2cm off his hips

He thrived on a keto diet and had more energy and focus.
⁣
Trav already had the work ethic, discipline and determination to succeed, but his biggest struggle at the time was a lack of accountability, motivation and confusion on how to integrate ⁣strength training with a ketogenic nutrition protocol.
⁣
He wanted to know…⁣
⁣
What workouts get the best results?⁣
⁣
What food to eat and how much?⁣
⁣
What kind of cardio is best? ⁣
⁣How much cardio should he do? ⁣
⁣
Should he even do cardio?⁣
⁣
Things like that. ⁣
⁣
Instead of trying to keep figuring it out on his own, he pulled the trigger, linked up with me and in 21-days, got some pretty good results! ⁣
⁣
Ever since his transformation, he's been on fire for fitness and is now back on track.

If you are a man over 40 who wants to achieve similar results but don’t know how, DM me ‘GBB’ to see if you’re a good fit for my program.

12/05/2021

THIS IS WHY THE KETTLEBELL IS SUCH A VERSATILE TOOL 👊🏼

Read👇🏼👇🏼👇🏼 - Do any KB workout, tag 🏷 me & I’ll send you a FREE 21-Day Gladiator Body KB Challenge 📖 - Share with a mate who’s into KB & who you think would benefit 📲

If there is one single item of equipment that can inflict more pain and destruction to those brave enough to wield it, it’s the kettlebell.

This ancient, 300-
year old Russian weapon against weakness, called the ‘girya’ in the Mother tongue,
is inexpensive, versatile, practically indestructible and can be used just about
anywhere.

Kettlebell training is great for many things, my top 10 are as follows:✅ develops power✅ develops muscle hypertrophy✅ increases muscular endurance✅ develops functional strength✅ simultaneously develops strength and flexibility✅ develops a strong and well-conditioned core✅ provides a total body workout in a short period of time✅ ramps-up metabolism✅ is multi-joint and compound movement based✅ incinerates fat - FAST

What’s your favourite thing about KB?

Comment 👇🏼👇🏼👇🏼

Keto Hypertrophy Coach

04/08/2021

04/07/2021

27/06/2021

09/06/2021

05/06/2021

21/05/2021

19/05/2021

15/05/2021

14/05/2021

13/05/2021

12/05/2021

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