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Bodies By Ryan

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Bodies By Ryan

Bodies By Ryan is a training facility that specialises in body transformations. Come and join our c Come and join our classes today!

Personal training also available.

15/11/2025

If you’re trying to lose weight — you need to eat this burrito 🌯🔥

Here’s the thing….

Most people think eating out means you have to “blow your diet.”

But when you know what to order — you can eat out every week and still lose body fat.

This one’s a BBR go-to 👇🏼

🌯 The Order:
✅ Chicken Burrito
❌ No rice
❌ No cheese
🔥 Add extra salad and salsa

Macros:
📊 350 calories
💪 36g protein
🐔 100% free-range chicken

The secret to staying consistent in a fat-loss phase isn’t about cutting out your favourite foods…

It’s about knowing how to order smarter.

You don’t need to be “perfect.”

You just need to build habits that work in the real world — and that includes Friday lunch burritos. 🌮

💡 BBR Tip:

If you’re eating out, build your meal around lean protein and low-calorie volume — then skip the extras that blow your calories fast (cheese, rice, sauces, oil).

Simple swaps = faster results.

So yes, you can still eat out, enjoy life, and get leaner.
You just have to stop guessing and start ordering with intention.

Save this post — because the next time you’re out, you’ll know exactly what to order. ✅

13/11/2025

🍫 BBR High-Protein Brownie Recipe 🔥
When the chocolate cravings hit but you still want to keep it high protein… this one’s BBR approved.

We took the OG brownie recipe and gave it a little muscle-building upgrade 💪🏼

Here’s what you’ll need 👇🏼

50g Prana Protein (choc or vanilla works)

450g ripe banana 🍌

200g Greek yogurt

50g cocoa

30g honey 🍯

2 tbsp baking powder

4 medium eggs

👨‍🍳 Bake Time:

Preheat oven to 175°C (350°F)
Line a baking dish with baking paper.
Bake for 22–25 mins for soft/gooey or 28–30 mins for firmer brownies.
Cool for 10–15 mins before slicing.

Macros (whole batch):

🔥 961 cals
💪 Protein: 86g
🥑 Fat: 28g
🍞 Carbs: 77g

Per serve (makes 5):

✅ 192 cals
✅ Protein: 17g
✅ Fat: 5.6g
✅ Carbs: 15g

Pop it in the oven, wait for that smell to hit the kitchen… and good luck not eating half the tray straight out of the pan 😅

Perfect post-workout snack or sweet tooth fix that won’t blow your macros 👌🏼

Save this one for the next time you want something chocolatey, high-protein and guilt-free. 🍫💪🏼

11/11/2025

Yes!! You can still eat Grill’d and make progress….

Let’s say your calorie goal is around 2,000 kcal/day 👇

You grab a lighter burger like the Simon Says or Garden Goodness (~450–500 kcal) and build your day around it:

🥣 Breakfast: protein oats (~300 kcal)
🌯 Lunch: chicken salad wrap (~400 kcal)
🍔 Dinner: lighter Grill’d burger (~450–500 kcal)
🍓 Snacks: Greek yoghurt + fruit, or protein shake + veggies (~700–800 kcal)

Here’s my truth 👇
If I’m focused on fat loss, I’ll usually make a homemade burger — extra-lean mince, light cheese, low-cal sauces — huge calorie savings and full control.

But if you’re dying for a burger out then this is what you need to do to make sure you’re still working towards your goal!

Have the burger 🍔
Enjoy it 🙌
And don’t stress if your macros aren’t perfect once or twice a week 💪

05/11/2025

The Ultimate Dieting Dessert 🍨🔥

This is the dessert I’ve been having every night while dropping kilos — and it actually helps me hit my protein goals 👇

💛 Ingredients:
✅ 100g mango (or your fave fruit)
✅ 30g Prana Protein (or any casein powder) — mix with a dash of water to make a thick paste
✅ Pinch of salt + cinnamon (trust me)
✅ Optional: sugar-free jelly (adds just 7 cals!)
✅ Or 1 x Mayver’s Choc Fudge Brownie if you’ve got the calories left

💥 Macros (with brownie):
280 cals | 33g protein | 24g carbs | 7g fat
💥 Macros (with jelly):
180 cals | 26g protein | 17g carbs | 4g fat

It’s high protein, low calorie, and actually feels like dessert — perfect for those late-night cravings when you still want results 🙌

Save this for tonight 💾

Send it to a mate who’s always “saving calories for dessert” 😅

04/11/2025

UPDATED RECIPE BELOW 👇🏽

Skim milk is OUT 👋
This high-protein Weet-Bix bowl is under 400 calories and packs 45g of protein 🔥

Recipe 👇
• 2.5 Weet-Bix
• 120ml high-protein almond milk
• 30g protein powder
• 120g YoPRO
• 30g frozen blueberries

384 kcal | 45 P | 37 C | 4 F
Save this for your next brekkie and thank me later 😎

Great video

04/11/2025

WEIGHT LOSS DRUGS…..

The future is scary for some of these people…

I’m not sure what their health will look like if they’re taking high doses and not doing any resistance training.

Here’s my prediction:

Low lean muscle mass

Slow metabolism (weight rebound)

Decrease in bone density

Decreased strength

Poor posture

It’s going to be an interesting few years seeing where some people end up if they don’t have a plan while on the drugs and when they come off it’.

If you are taking it or considering it PLEASE look after your health and take the right steps to retain your muscle, strength and bone density!!

03/11/2025

TRAIN w / Kate

October 23 6WKC Winner 🏆

- 9kg fat loss
+ 4.5 kg muscle
0 grams of toxic visceral fat.

She won the challenge two years ago, she still trains bloody hard every sessions on top of her solo Rotto swims.

She’s quiet but has a big smile and a big heart!
Shes a part of the DNA at our Jolimont gym and gets lots of eyeballs watching when she’s smashing a set of sissy squats!

100% Weapon….

Well done Kate, it’s been so good to watch you progress over the years at BBR - From strength to strength!

02/11/2025

Struggle with snacking between meals?

You don’t need more willpower… you need a strategy.

At BBR, we teach our clients the GAP MEAL PROTOCOL simple, low-calorie “fillers” that kill cravings and keep you in a fat loss phase….thank me later 😉

🔥 Here are 4 of our go-to “Gap Meals” (a.k.a. FREE foods):

- Apple + Sparkling Water
The fibre + bubbles combo keeps you full — perfect for that 3PM coffee + biscuit craving.
💥 ~90 calories

Jelly Lite Dessert Bowl
High volume. Sweet satisfaction. Only 14 calories.
Perfect for after dinner when you’re still hungry.

My Personal Fav - it’s weird but it works…
Cucumber + Chilli Sauce, Salt & Pepper
Sounds weird, tastes amazing.
Crunchy, spicy, basically 0 calories.

Coffee, Tea or White Monster
Zero-calorie energy boost that crushes hunger and keeps your focus dialed in.

Fat loss doesn’t mean going hungry….you just need some simple tips…

These “gap meals” help our clients stay full, consistent, and in control 🔥

01/11/2025

Turns out Vegemite actually has around 5g of protein per tablespoon….but maybe I’ll stick to something a little more appetizing next time.

If you’re trying to hit your protein target (without dry-retching over the sink), here are some top protein sources to load up your kitchen with 👇

🥩 Top 10 Lean Protein Sources (per 100g):

Chicken breast – 32g

Turkey breast – 29g

Tuna (in water) – 28g

Egg whites – 11g

White fish (cod, barramundi, haddock) – 24g

Lean beef (eye fillet or topside) – 26g

Pork tenderloin – 25g

Prawns/shrimp – 24g

Greek yogurt (0–2% fat) – 10g

Cottage cheese (low-fat) – 11g

🌱 Top Vegetarian Protein Sources:

Eggs – 13g

Paneer (low-fat) – 18g

Greek yogurt – 10g

Cottage cheese – 11g

Tempeh – 19g

🌾 Top Vegan Protein Sources:

Seitan – 25g

Tofu – 8g

Lentils – 9g

Chickpeas – 8g

Edamame – 11g

🎯 Coach’s Tip:
Protein helps you stay full, recover faster, and build lean muscle — so aim for 1.6–2.6 per kg of bodyweight daily.

You’ll feel stronger, recover better, and (bonus) your meals won’t need Vegemite emergencies

SAVE THIS VIDEO FOR THE NEXT TIME YOU NEED A PROTEIN HIT….

To be honest, the Vegemite wasn’t that bad, haha!

Address

Claremont Showgrounds
Perth, WA
6010

Opening Hours

Monday	6am - 7pm
Tuesday	6am - 7pm
Wednesday	6am - 7pm
Thursday	6am - 7pm
Friday	6am - 8pm
Saturday	7am - 12pm
Sunday	9am - 5pm

Telephone

+61400850782

Website

http://Www.bodiesbyryan.com.au/

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