Ad's Fitness Podcast

a lot of gay men i speak to want to improve their diet and see better fat loss results, but tracking everything can feel overwhelming. so in this episode i’ll walk you through a method my clients use to get better fat loss results without obsessively tracking every little thing, and more importantly, a method they can actually stick to long termapply to work with me here

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This episode is my full breakdown of how to become more consistent with your diet without obsessing over tracking or chasing perfection.I talk through the exact habits, structure, and realistic targets I often set for my 1-1 coaching clients who struggle to stay on track, especially during busy weeks or when motivation drops.If you’ve ever felt like you “know what to do” but can’t seem to stick to it, this episode will help you simplify your approach and build consistency that actually lasts.Apply to work with me here

2 of my clients said this in their check-inreminder that valentines is pretty weird as a celebration anyway <3apply to work with me here

Tough love but my aim is to motivate you.apply to work with me here

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Apply to work with me hereAlcohol and how it affects fat loss, freezing carbs to reduce calories, should you be stretching more

9w episodes to go 💯 work with me

some deep topics today!work with me

work with me message me CALORIE for my calculatormessage me TRAIN to have a conversation about training

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apply for 1-1 hereI answer your questions on fueling for ultra runs while dieting, rebuilding momentum, managing triggers, supplements, handling stress, and the pressure of staying in shape online.

apply to coaching hereWhy so many gay men feel lost despite seeming confident?

1-1 Coaching enquiries hereUltra-processed food isn’t the villain — misinformation is. In this episode: what the science really says about UPFs, why “normal” habits lead to unhealthy outcomes, and my mindset shift to be more consistent with working out.

Apply for coaching here In this episode, I break down why doing less in the gym can actually help you grow more. After gaining 3kg by cutting my training volume, I’ll explain the science behind minimum effective dose, the research proving it, and how to train smarter without burning out or losing progress.

Apply to work with me hereIn this episode, I break down how to manage stress without losing structure, why your mindset matters more than the amount of stress you have, and how it affects your ability to stay on track with calories. Plus, practical tips to reduce overwhelm, stay consistent, and make healthier choices feel easier.

Work with meRedefine what successful fat loss really means beyond the scales and crash diets. I break down my energy-first, mindset-driven approach that helps my clients to get leaner, lose fat, and keep it off long-term.

Work with me Clients often come to me for a tone/aesthetic result, but I think for long-term motivation we need to recognise the importance of other health metrics, like strength, energy, confidence, mental health, and how fitness improves everyday life outside the gym

Applications: work with meWhat does it take to be successful with your fitness?Ok so I'm not really enjoying the gym that much at the moment, but I enjoy it fractionally more when men start taking their clothes off 😆 A runner at my gym moved a treadmill across the gym to get his shot 📷 and it reminded me of a presentation I've given to my clients about what it takes to be successful

work with memy rule of 1/3s on good days and bad and a smarter approach to bodybuilding bulking

Apply for coaching: here In this episode, I break down the idea of lowering the barrier to entry in fitness and nutrition. From flexible calorie tracking to 20-minute gym sessions, I share simple strategies that make progress easier and more sustainable, so you can finally escape the all-or-nothing cycle.

1-1 coaching enquiries here :)Most gay men over-focus on calories and endless workouts, chasing results without a real foundation. In this episode, I share how efficient workouts, short morning runs, and energy tracking can help you build consistency, boost confidence, and finally see progress without burning out or sacrificing your life.

Apply to work with me here Everyone says “eat high protein” – but that’s only part of the picture. In this episode, I break down 8 other nutrition rules that matter just as much for fat loss, muscle growth, and feeling good: from food volume and fibre to hydration, timing, and your food environment.

Apply for 1-1 coaching hereFeeling stuck at the gym? In this episode, I break down why burnout hits, how to spot the real causes, and simple ways to reset your training. From energy management to stripping back your workouts, here’s how to rebuild that momentum and actually enjoy training again :)

Join our next group intake for Elevate hereStruggling with fat loss despite doing everything “right”? In this episode I break down the Performance Energy Framework I've built into my group coaching, six key habits beyond calories and steps that influence your energy, mood, and results. If you feel stuck this is the shift you need.

Apply for coaching here After weight loss, you can either reverse diet gradually or jump straight to maintenance. Gradual increases may ease the mental transition to higher cals, but faster returns to maintenance restore hormones, energy, and performance more effectively—especially for leaner individuals or athletes aiming for muscle growth.

Apply for coaching here In this episode, I open up about falling out of routine—and getting back on track. I dive into the ADHD traps that derail structure, why routines fail, and how the 30-day rule helped me reset. If you’re feeling overwhelmed, stuck, or craving change, this one’s your gentle restart.

Apply for 1-1 coaching hereStudiessss:weight regain: https://pubmed.ncbi.nlm.nih.gov/40186344/mortality: https://pubmed.ncbi.nlm.nih.gov/24438729/Losing fat doesn’t guarantee better health. In this episode, I break down why fitness is about habits, not hacks — and how people with higher body fat but healthier lifestyles can outlive leaner, unfit individuals. Backed by real client stories and studies, this is a mindset shift you need.

Apply for coaching ⁠here⁠Or drop us a messageon ⁠instagram⁠ <3A tough-love episode breaking down the mindset shifts and practical steps you actually need. From ditching excuses to eating smarter and training consistently, we’re cutting through the noise and showing you what works - without misery, obsession, or wasting time. Or trading off your goals.

Apply for coaching hereMessage me on instagram RESULTS for help with where your calories and macros should be. Plateaued in strength or muscle gains? This episode breaks down why progress slows, and how to fix it: adjust stress, volume, intensity, nutrition, and recovery.

Apply for 1-1 coaching hereIn this episode, we dive into the psychology behind excuses - why you may defend poor choices, blame others, and sabotage our own progress. From cognitive dissonance to in-group bias, I talk about how these mental traps show up in dieting, training, and mindset - and how to break the cycle to take real ownership.

Apply for 1-1 coaching here. And you can message me on instagram 'RESULTS' if you want help finding your specific calorie target. In this episode, I dive into the often-overlooked challenge of maintaining fat loss, not just achieving it. I break down why long-term habits matter more than short-term results, the psychology behind weight regain, and 10 key tips to help you stay lean for life—without sabotaging your progress.

Apply for 1-1 coaching hereBusting common fitness and nutrition myths—from sweeteners and processed food to gym volume, soreness, fasted cardio, and training frequency. Clear, evidence-based takes to help you train smarter, eat better, and stop falling for bad/fake science.

Apply for coaching hereWhy settling for “normal” is keeping most people stuck. In this episode, I share my F*ck Average method to raise your standards, set boundaries, and build a life that actually makes you proud and satisfied.