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Team RH, Birtley (2025)

28/07/2025

Everything you need to know about Metabolism

28/07/2025

Ask me any question whilst I get knocked owa

28/07/2025

Top 5 tips to lose fat I told Men’s Health 👇🏼

✅ Track Accurately by the gram
✅ Track consistently minimum 14-21days
✅ Increase Protein intake
✅ Increase Fibre intake
✅ Be in a calorie deficit

Oh wait? now you give a f**k because someone who doesn’t eat takeaways, doesn’t drink, grinds steps, hit the gym every day, and has sacrficied to an unbelievable level that’s not even remotely realistic for the majority of the population… has gained an above average physique possibly worthy of a Men’s Health cover?

So nowwwww you wanna listen! Rightttt.

Let me tell you, all these top celebs do not live lives like the rest of us and are not to be listened to. Where I’m litterally just going that extra mile to hopefully ensure you all I know what I’m talk about and that you trust me.

If I never had Team RH holding me accountable, s**te would I look like this. So remember I am just the same as you all.

The truth is I’m not on Men’s fking Health but I have built you an App that adheres to those 5 golden rules above, which is backed by science, and that’s why it works.

Think about it…

Nobody wants to be fkd on to weigh their food, make conscious decisions, smash their steps.

Well I’m telling you now…

If you want to lose fat

That’s what its gonna take.

As soon as you stop f**king about chasing the secret pill or plan and realise you gotta put the work in.

The quicker you’ll get to your goal.

27/07/2025

Magic Rich here with some fat loss bombs 👇🏼👇🏼
🍔 If you ate nothing but the food on the left in calorie deficit, would you lose fat?

= YES ✅

🥑 If you ate nothing but the food on the right in a calorie surplus, would you gain fat? = YES ✅

🍰 Will you lose fat quicker if you ate meal on the right (high fibre/protein) = YES ✅

🧁 Will you be a lot more hungry if you eat the meal on the left = YES ✅

🍟 Is the meal on the left Unhealthy? = NO ❌ Not necessarily , your net calorie/nutrient intake dictates health

🍔 Will you feel and look like s**te if you eat only the meal on the left = YES ✅

🍟 Is it really fun tasty = YES ✅

🍔 Eating only the meal on the left, will you create a healthy relationship with food = NO ❌

🍭 Will you likely rebound after your diet = YES ✅ because you didn’t learn good habbits.

🍫 Will your bad cholesterol lower eating only meal on left in a calorie deficit = YES ✅

🍪 Will your HbA1c lower and reverse type 2 diabetes eating only the meal on the left = YES ✅

🍬 How can you be so sure?

A man recently ate nothing but mcdonalds for 100 days, and lost 60lbs of fat. Even his health markers improved, lowering HbA1c and LDL cholesterol.

Even though he ate s**te, being in a calorie deficit and losing fat is one of the VERY best things you can do to improve your health.

So even if you join TeamRH and you’re pretty s**te at hitting targets, then eat s**te in a deficit, it’s atleast better than in a surplus.

Slowly over time, work at your goals, (hitting protein and fibre ) building a good relationship with food by eating both options whilst Losing fat and limiting the chances of rebounding afterwards.

You with me?

Don’t demonise nothing, think of overall picture.

27/07/2025

Injuries / disabilities aside. 5000 steps is NOT enough. It’s damn right lazy and excuse making.

Set your steps between 10/15k and make sure you get that s**t done. You’re a grown adult ffs, it’s a simple task. Stop fking about.

I don’t care what responsibilities you have, it takes only 9mins to do 1000 steps!

You are over fu***ng weight,
If you don’t move,
You’re not gonna lose,
F**k
All !

Tips

Step whilst microwave is on
Whilst brushing your teeth
Set your alarm 15min early and pace about
Walk to work/school
Take the stairs not lift
Dance with the kids
Walk on spot when watching the soaps
Go for walk on dinner break

And also put some graft in when having s*x instead of lying their like a sack of chatty’s

This is why you don’t like me,

Because I’ll tell you what you need to hear

Not what you want to hear.

Just remember who wants the best for ya

23/07/2025

Well shiver me timbers , Jess has absolutely smashed it with the Team RH App - please can you all pay her a compliment 💛

23/07/2025

ASK ANYHTING ABOUT FAT LOSS

22/07/2025

This message means everything to me. Not everyone is financially able in todays world so this is amazing 🙂

21/07/2025

Anyone else bloated as hell and weight through the roof right now? 🤣

Have you considered its not all the takeaways you’ve been smashing but actually the weather!!

Hear me out…

📛 Inflammation

Okay so think of it like this, your knees, ankles, shoulders, and all that s**te, all have a gel like fluid surrounding them to help lubricate the joint and allow it to move freely.

When it gets really hot the thickness of this fluid can change, bringing in additional water weight caused by the inflammation. So don’t worry if you look like the Michelin man right now, it will fk off soon I promise.

💧Water

You’re sweating loads at the moment yeah ?

I mean if I’m being honest I am sweating like Josef Fritzl on an episode of MTV cribs.

If your genitalia area is any resemblance of mine right now then you fu***ng know what I mean right? 😆

Any how, all this s**t will cause you to be more thirsty than usual.

If you’re thirsty then you are dehydrated.

And if you’re dehydrated your body’s response will be to retain water as back up. ( so it doesn’t fking die )

To fix this ... just drink more water! making sure you’re fully hydrated.

☀️Sunburn

If you burn and look like drumstick lollypop right now then your body will cause an inflammatory response .

( haha fyi I feel like my body causes an inflammatory response when you guy’s don’t track properly )

Because the body is trying to release toxins at a high rate, this causes the kidneys to overload. When both of those little fkrs get stressed out it will cause the body to store water in other areas until they get their s**t together. Bring on the cankles

🧂Sodium

If you’re smashing BBQ’s then your sodium intake will be through the roof. Sodium ain’t the devil, but a big increase in sodium levels will result in water weight following it. Water always follows sodium.

🙂 Now all in all, as-long as you’re following your calories you’re still losing fat. Just with all this additional WATER WEIGHT ... you’re gonna be 3-7lbs heavier on the scales.

All you need to know is that when the temperatures drop the water weight will disperse with it.

Don’t fall off plan, don’t think you’ve messed up, stay super focused!

Just use your logic, and you’ve got this.

Times like this you find out who’s going all the way.

20/07/2025

Dr Beanbag ate a Quarter pounder and went over his calories by 750…

Dr beanbag is losing roughly 1.5lbs a week

Which is a -750 calorie deficit a day…

Or -5250 deficit over a week.

So that 750 is getting added back onto the -5250 deficit right?

Meaning Dr Beanbag's total weekly deficit now is only -4500

Meaning he won’t lose 1.5lbs, he'll lose probably 1.35lbs

Fking up one day isn’t the end of the world!

He drew a line, and got straight back on it.

Dr Beanbag says having a melt down, then spiralling into a binge for days will not only remove the remaining deficit but likely put you into a surplus!

It’s all calories in vs out 🎓

Now Hit Sh@re for little luna the cat!

20/07/2025

I’m gonna tell you how to eat doughnuts for fat loss and you better fking listen…

This doughnut 🍩 is 200 calories
And the sweet potato 🍠 is 200 calories

They both contain similar calories & macronutrients, however the doughnut has no fiber, pottasium, or vitamin A like the sweet potato does.

How rich an item of food is in nutrients will not dictate if you lose or gain fat, both the doughnut and sweet potato would fit into your daily calorie goal, however depending on if you were in caloric deficit or surplus would dictate your body composition.

Now obviously choosing the sweet potato is a better option for your body, giving you the micronutrients you need. But eating pizza, burgers, crisps and chocolate isn’t necessarily bad for you. It all comes down to what you’ve consumed in total for the day.

So first call to action is the total NET calories of whatever food you’ve ate. That will dictate body fat composition.

Second comes the nutrients, and you want to be aiming for 80% of those calories to come from nutrient rich foods.

If you were to eat nothing but junk, then you would fall into a nutrient deficiency and develop health issues.

The doughnut wont make you fat
It wont make you unhealthy
It just contains f**k all nutrients
You can absolutely have it every day

The sweet potato wont make you lose fat
It wont make you healthy
It contains nutrients
You can have it every day

Your HEALTH and Body composition are dictated by your total daily calories and nutrient intake. Don’t get them confused.

Summary ...

Count your motherfkn calories

Make sure 80% of calories are nutrient rich

Stop clean eating

Stop demonising food

There are NO magic foods that burn fat

There are NO naughty foods that gain fat

No Food is good for you or bad for you

An item of food either contains nutrients or it does not 🙌🏼

Now click sh@re so I can keep offending and educating your facebook friends 🤭

19/07/2025

Hidden Calories, are you tracking 100%? 🙊
📌 S***m 🍆💦🙊

Well most google results show anything ranging from 5-25 calories, however an average 🤣 3.4ml serving contains less than 1 calories so their you go ladies, and gents the choice is still yours 🙊🙊

📌 Chewing gum 🍬

If it’s the sugar free stuff you’re looking at 2-5 calories per tablet/stick. Where if you’re still old school and you love the Atomic Apple Hubba Bubba seshy stuff then it’s going to cost you a shocking 25 calories!!

Now rack up how many you chomp a day, especially you lot who have lifting breath and go through packets a day.

📌 Medicine 🍶

Yeah I know, but what you think its made of ? Fresh air? A spoon of Calpol is gonna set you back 25 calories ( p.s can anyone remember having the amazing purple stuff as a kid then when you got to 12 you had to put up with the liftin orange stuff. There was always that one wrong’n who preferred it more as-well )

Well if that shocked you... Night Nurse will cost you nearly 3 times that at 72 calories. And let’s be honest who has a recommended scoop 🙊 so you’re looking at a good 100 cals just for a tidy kip 😴

📌 Tea’s 🍵, Coffee ☕️, Sugar 🍚 and Milk 🍼

I wasn’t going to put this in, but you just have a read of the comments below about how many nooblets aren’t counting this stuff. So...

Sugar 1 tspn 16 calories

Skimmed Milk 38 calories ( like witches watta )
Semi Skimmed 50 calories ( worth the extra 12 )
Whole Milk 66 calories ( living the dream 🤣 )

Now how many cheeky cuppas do you have a day? Is it a really milky tea/coffee at 150ml . That’s right your hammering the calories. Get them counted! And let me know below if you’ve been a tinker and not counting these.

📌 Cooking Options

Obviously you need to count your oils, but say you’ve got some mushrooms ... 100g would cost you like 7 calories. Well hoy the little mushies in the deep fat fryer and you’re now talking 110 calories. So be very aware of your oils and cooking options.

📌 Lip Balm, Chap Stick , Lip stick 💄

Okay it’s a bit OTT this one, but Burt Bees Lip Balm is “20 calories per application” but I mean is this for the silly sallys who lick their lips after? I don't know 🤣

Now tell me ?

Are you tracking 100%?

100 sh@res and I’ll drink the shot

Team RH

28/07/2025

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