Project Silverback Coaching

Project Silverback Coaching I help northern men and women get in great shape without losing their personality or giving up gravy

"Keep in shape, keep your gravy"Is an ode to the ethos we hold dear in our coaching services.For years there was certain...
12/02/2026

"Keep in shape, keep your gravy"

Is an ode to the ethos we hold dear in our coaching services.

For years there was certain food I would not even buy at the supermarket.

I had a regimented list that was bought each week and the meals would almost always be the same.

Some kind of meat mostly lean mince, in the slow cooker, with loads of veggies, beans & healthy sauces.

The meals were outstanding and the consistency and ease of prep made the whole week run smoother.

I still to this day make those same meals.

The only difference is I don't hold a gun to my head nor my clients with the food they eat.

Was I miserable eating the other way - no.

Am I happier now having more flexibility - yes.

I never would have bought pre made Chicken Balti pies from the frozen section but last night I did and there is always a little smile that comes with it knowing that I don't have to deprive myself of this food.

I just need to be strategic - pair with sweet potato mash and vegetables, bit of gravy on top because northern folk love gravy and you're off to the races.

Balance over hard angled rules every day of the week.

519 calories, 30.7g fat, 38.4g carbohydrates, and 19.2g protein

One thing that I’ll never condone when coaching is elimination. “You can’t have that when dieting.”“I cut this out when ...
11/02/2026

One thing that I’ll never condone when coaching is elimination.

“You can’t have that when dieting.”

“I cut this out when I want to lose weight.”

The very essence of rebound weight gain comes from behaviour linked to overly restrictive diets.

Sure we can improve diet quality within reasonable boundaries like daily calorie totals and sensible macro targets.

But bringing out the nutritional version of the cane and whacking ourselves with it does us no favours.

It you’ve hit your protein goal, you’ve get a stella feast of nutrients on board and you still have calories left.

Tell me why you can’t have a couple of Jaffa cakes?

P.s raspberry flavour is the Daddy

P.p.s only a very silly person would think that I had one

31/01/2026

Is Keswick the best town in the Lake District?

26/01/2026

Be honest though when was the last time you did this and how much easier did your week feel? 🤔

22/01/2026

It can’t be that much surely?

20/01/2026

The macro you’re neglecting the most

Not protein

Not carbs

Not fat

One way more subtle and 100 x more powerful on your fat loss journey

Fix that and you’ll become a fat burning machine

Fix that and you’ll stop re making mistakes you’ve made over 1000 times

You’ll break free of your fat loss plateaus and you’ll do it without changing a thing in your diet 🔥

P.s I know it’s not technically a macro but it should be 💪🏻

The art of managing your calorie deficit isn't always about calories.I see people getting their nutrition ass backwards ...
15/01/2026

The art of managing your calorie deficit isn't always about calories.

I see people getting their nutrition ass backwards for a number of reasons.
Quantities is a big one.

Content of that quantity being another one.

Consistency of those quantities also being hugely significant.

However, the biggest contributor has more to do with the person than the method itself.

Let's say for example you have begun your calorie deficit.

You're actually trying really hard.

Fruit and vegetables are back on your plate after an extended leave of absence.

You'e cooking from scratch and you're eating as much protein as you can get your hands on.

You have a goal weight and a timeline you'd like to get there and you're going to do it this time.

You're 4-5 days deep but the scales aren't budging.

You take your weight in the morning and nothing is moving.

Same weight every day for nearly a week.

Here lies the problem.

You get itchy trigger syndrome.

You believe because the scale tells you a contradictory story to the one you believe should be playing out in your head that automatically it must not be working.

Let me be clear.

The scales are a primitive and very limited way of measuring progress on their own.

Scale weight does not account for muscle gained.

It does not account for fat loss.

It accounts for weight only.

Weight can be influenced by water, glycogen, salts in your body, carbs eaten, stress, lack of sleep, hormone fluctuations so por favor 🙏

Stop using it as your measurement stick to judge yourself with.

It won't benefit you in the long run if you do not get a handle on your reactions to results.

You'll fail over and over again and continue to go back to methods that don't work.

Like slashing calories too low or cutting out carbs or any number of short term measurements you try to force into a long term strategy.

Hope that makes sense and if you want to master this factor of your life and create some life changing non-scale victories to go with it I'm ready when you are.

5 years ago I looked homeless. If you'd asked me to smile for a photo I'd have found 10 excuses why I didn't want to be ...
12/01/2026

5 years ago I looked homeless.

If you'd asked me to smile for a photo I'd have found 10 excuses why I didn't want to be in it.

I knew my teeth were crooked.

I hated the way I looked but for ages but I did nothing about it.

I told myself it wasn't that bad and just got on with it.

Around the same time I started to lose my hair.

Probably years of slapping on way too much 79p wet look gel from the newspaper shop up the road.

If you fast forward to now however.

You can't get my out of the picture.

I'm photo bombing random strangers on the street just so there can be more evidence of how awesome my teeth look now.

I've embraced going bald and shave it down to a 1 on my razor so it looks smooth and clean like Jason Statham.

That one adjustment that I invested in has probably sky rocketed my confidence ten fold.

Now, if I'd tried to do this myself we might have been looking at Jason Statham type scene with blood everywhere but I thought better of it and paid a very expensive dentist to take me through Invisalign treatment over an 18 month period.

It required multiple trips for check ups, measurements, consultations and they mapped out the full process for me from start to finish.

Final bill was £3,600.

Honestly, don't tell them this but I'd have paid more.

The amount of compliments I've had and still get to this day about how natural they look and non turkey teeth like makes every penny spent worth it.

I don't need 18 months to help you get in the best shape of your life.

I don't need £3,600 in fact I don't even need £360 from you I need £25 to get started.

If you don't like it or think it's s**t I'll give you your money back no questions asked.

Sound fair?

Big FAT FU***NG ZERO 👇 I started a Twitter account the other day … I’m going big, wide and deep this year on socials 🕺 E...
08/01/2026

Big FAT FU***NG ZERO 👇

I started a Twitter account the other day …

I’m going big, wide and deep this year on socials 🕺

Even on LinkedIn as well which is weird as a fat loss coach as everyone wears a suit and talks about teams calls whatever they are 🫤

I’ve told myself this is the start of me building the consistency my business needs to get in front of more people 👀

I was so inconsistent last year 🤦‍♂️

Posting for a week then nothing for two … a total hypocrite really given what I do for a living 🏋️‍♂️

But I’m a big believer in learning from your mistakes and as long as you do something about it then it’s ok to fail 👊🏻
So I’m just riffing on there at the minute I have no followers and absolutely no engagement - I have no idea what works or what will gain some traction 🚜

The platform is totally alien to me and trying to restrict a waffle house like me to 140 characters is a challenge

If was less thick skinned than I am now I’d be looking at these stats thinking 🤔

“What’s the fu***ng point nobody’s listening” 👂

So if you feel like a big fat fu***ng zero because you’re

🙄 Still over weight

🙄 Still out of shape

🙄 Still look like a sack of spuds or wheelie bin full of pudding

You have to accept that start part is s**t 💩

You’re the furthest away from your goal 🥅

You have the most amount of work to do with the least amount of benefit

But that’s the price of admission for success 🥇

A lot of s**t eating > trial and error > scratches of the head > surprise wins > confusing losses > thoughts of quitting > tiny break through > back to eating s**t > throw the towel in again thoughts then boom 💥

Big break through 💪🏻

A lot of the time you’re one more session, one more day of tracking or one more day of showing up away from finding the answer you need 🔥

So feel free to watch me fail and f**k it up hopefully that will inspire you cast off the cape of failure and wear it with pride 😎

Back to you in the studio

07/01/2026

Watch for successful fat loss in the next 4 weeks

Ronald Dahl called it the witching hour in the BFG 📕 99% f**k up your diet in the last few hours of the day … Not at bre...
07/01/2026

Ronald Dahl called it the witching hour in the BFG 📕

99% f**k up your diet in the last few hours of the day …

Not at breakfast 🍳

Not at lunch 🥙

Between 7-11pm ⏰

Tips to fix this 👇

1. Leave more calories for the back end of the day - smaller breakfast or later than usual, lots of fruit and veg for lunch to keep you fuller for longer 🍇 🌽

2. Eat more protein and fibre rich foods - beans 🫘 lentils 🫘 meat 🥩 dairy 🥛

3. Hide or get rid of your high calorie snacks if you cannot trust yourself 👊🏻

A mistake is only a mistake if you keep making it over and over again 💪🏻

Drop a 🔥 below if this is you who needs to make this change

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Penrith

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The Art & Science of Marginal Improvements

You cannot do an ironman without starting with the intial step on the run, the first pedal of the bike or the first stroke of the swim.

The same applies to any goal whether we’re talking about health, fitness, relationships or how many jelly babies you can put in your mouth at the same time without sh****ng your pants.

This page is designed for the purposes of simplicity.

The aim with any client is to act as a bulldozer to confusion so anyone currently struggling with any of the above (especially the jelly baby conundrum) can enjoy the beauty of marginal improvements.