Think You’re in a Deficit? 5 Reasons You’re Still Not Losing Fat
In a Calorie Deficit But Still Not Losing Fat? Why You’re Not Losing Belly Fat…Even Though You’re in a Calorie Deficit You’re eating cleanYou’re in a “calorie deficit”You’re training hard But that stubborn belly fat still isn’t shifting.Sound familiar? This is something I see all the time with lads in their 30’s and 40’s.They’re putting in the effort but still stuck. So what’s actually going on? 1. You’re Underestimating Your Calorie Intake Most lads are eating more than they think. Sauces, snacks, oils, drinks – they all add up Even if you’re tracking, it’s easy to miss nibbles and weekend blowouts Friday pints and a “cheeky takeaway” undo 5 days of discipline You can’t out-train a sneaky surplus. 2. You’re Not Eating Enough Protein Even if your calories are on point, your macros might not be. Low protein leads
This One Thing Might Be Sabotaging Your Fat Loss
Still Got Belly Fat Even Though You’re Training? You’re lifting weights You’re doing cardio You’re putting in the work – but that stubborn belly fat just isn’t shifting Sound familiar? You’re not alone This is one of the most common frustrations I hear from men in their 30s and 40s – lads who are training hard but not seeing the results they expected. The effort is there but the belly fat is still hanging on So what’s going on? It’s Probably Not Your Training That’s Holding You Back For most lads I coach the issue isn’t that they’re not training hard enough. It’s what they’re doing outside the gym that’s holding them back The real culprit? Your Nutrition 🥗🍖 The Truth About Belly Fat in Your 30’s and 40’s As we get older our metabolism naturally slows down. We don’t recover as
Injury Journey: Physical Rehab, Gym Progress, and Getting Back to Golf
Bouncing Back: Damian’s Journey From Wrist Fracture to Golf Course Comeback Injury can stop you in your tracks. It halts your momentum tests your patience and challenges your mindset. But if there’s one thing Damian Murphy has proven it’s that progress is possible with consistency hard work and the right support system. The Injury That Changed Everything Back in May 2024 Damian suffered a serious dislocated wrist fracture. Not just the type that sidelines you physically it shakes your confidence too. “I was gutted. It wasn’t just the pain. It was knowing how long the road back would be” Damian recalls. His return to training began slowly around August. Progress was steady at first but by October he realised the flexibility in his injured wrist was still miles behind his good one. “I just wasn’t getting the same range of
Overcoming Back Pain: How I Recovered from Bulging Discs and Rebuilt My Strength
My Journey to Recovery from Back Pain When my doctor told me I had three bulging discs in my lower back and would never be able to exercise again, I was devastated. Fitness had always been a huge part of my life, and the thought of giving it up was heart-breaking. But instead of accepting defeat, I chose to fight back. The truth is, movement—intentional, controlled movement—is often the best medicine for back pain and spinal injuries. Despite my doctor’s prognosis, I was determined to prove them wrong. Through a strategic and gradual rehabilitation process, I went from feeling defeated to becoming stronger than ever. Gentle Mobility Exercises for Bulging Discs The first step in my recovery journey was to focus on low-impact mobility exercises to ease my back pain without causing further strain. These movements helped loosen my tight
