In this Q&A episode, I answer the most common questions around building muscle without gaining unnecessary fat. From calorie surpluses and protein intake to training mistakes and body recomposition, I break down what matters if you want to stay lean while making progress in the gym.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
(00:38) Introduction
(02:06) Can you actually build muscle without gaining fat?
(04:22) Do You Need a Calorie Surplus to Build Muscle?
(06:40) How Much Fat Gain Is Normal?
(10:03) How to Tell If You’re Gaining Muscle or Fat
(14:46) What Should Your Calorie Surplus Be?
(15:40) How Important Is Protein for Lean Muscle Gain?
(16:55) Training Mistakes That Lead to Fat Gain
(21:21) Should You Bulk, Cut, or Recomp?
(22:30) Final Thoughts & Key Takeaways

This episode was meant to be a Q&A… but I went completely off-script and just rolled with it.

I talk through how I started the podcast back in 2020, my upcoming trip to London and Europe’s biggest trading card show, my old “gym rat” phase, getting back into Brazilian Jiu-Jitsu, dealing with tennis elbow, and where my training and nutrition are at right now—including calorie tracking and how my approach has evolved over time. Think of it more as an unfiltered, behind-the-scenes episode.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

I recently completed a 30-day chin-up challenge—logging over 800 reps—and in this episode, I sit down with coach Myles Nesbeth as he interviews me on what actually happened behind the scenes.

We break down where the idea came from, how I structured the training, and what it really felt like to show up every single day—even when motivation wasn’t there. From managing elbow stress to dealing with mental fatigue and the reality of pushing consistency to its limits.

Myles' Instagram

Myles' TikTok

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit

Tools I use for training, work, and daily life

Timestamps:
(01:12) Who Is Myles Nesbeth
(02:57) Life As A Coach In Canada
(05:05) Favourite Thing About Living In Toronto
(06:31) Portugal 2004 Retro Football Shirt
(08:41) The 30 Day Snorlax Chin-Up Challenge
(10:30) Where The Challenge Idea Came From
(13:18) Training Approach Before And During The Challenge
(22:01) What Leo Would Change About His Training
(25:34) Why Daily Frequency Was Chosen
(31:04) Managing Physical And Mental Stress
(35:07) Key Lessons From The Challenge
(37:33) What Leo Would Change In Hindsight
(38:40) Future Fitness Challenges
(39:55) Training Plans Moving Forward
(42:00) Paying For Video Editing
(42:22) Would Myles Do A Challenge?
(43:05) Where To Follow Myles

In this Q&A episode, I answer 15 questions covering fat loss, fitness myths, gym confidence, and a few personal topics you've been curious about.

We talk about how long fat loss realistically takes, whether supplements actually matter, why so many people regain weight after dieting, and whether walking is enough for fat loss. I also share thoughts on training to failure, starting the gym when you feel intimidated, and what a sustainable fitness routine really looks like.

Along the way, I answer a few non-fitness questions too—including how I first got into anime, my favourite trading card pull, how I met my wife, and one life lesson that took me years to learn.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit
Tools I use for training, work, and daily life

Timestamps:
00:31 How Long Fat Loss Realistically Takes
02:56 Do You Actually Need Supplements To Get In Shape?
04:15 What First Got Me Into Anime
07:42 Is Walking Enough Exercise For Fat Loss?
09:13 Trading Cards: Hobby Or Investment?
11:59 Why People Lose Weight And Gain It Back
14:53 How To Start The Gym If You Feel Intimidated
15:55 The Best Card I’ve Ever Pulled From A Pack
17:59 Why People Quit Their Fitness Goals Early
19:23 Do You Need To Train To Failure?
20:25 How I Met My Wife
22:50 One Piece Of Fitness Advice Most People Get Wrong
23:53 A Life Lesson That Took Me Years To Learn
24:49 What A Realistic Fitness Routine Looks Like
26:00 One Small Habit That Makes A Big Health Difference

It took me nearly a decade in the gym to fully understand these fitness patterns — and I now see them repeatedly in people who feel stuck despite “doing everything right.”

In this episode, I break down ten hard-earned lessons around energy, motivation, consistency, calorie awareness, and long-term progress. If you’ve ever felt like you know what to do but still struggle to execute consistently, this will likely hit close to home.

Sign up to my email list

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit

Tools I use for training, work, and daily life

Timestamps:
00:23 Introduction — Lessons 10 Years Taught Me
01:00 Energy & Motivation Misunderstandings
03:10 Why Low Motivation Often Means You Should Train
05:35 Feeling Older vs Compounding Poor Habits
09:46 Consistency Drift Most People Miss
12:15 Why Twice Weekly Training Still Wins
15:48 Why Half a Pound Per Week Isn’t Slow
20:25 The Mindset Shift That Changes Everything
23:26 Why Struggling With Fitness Is Normal
24:58 The Power of Simply Going for a Walk
26:35 Why People Underestimate Their Food Intake
29:13 Final Thoughts & Next Steps

In this episode, I share what happened when I spent 10 weeks living in Texas, and why, despite being a fitness coach, my weight still crept up. The experience forced me to confront something most fitness advice ignores: your environment plays a massive role in your fat loss success.

I break down how walkability, food accessibility, social pressure, and daily convenience can quietly work against you—especially if you live in the U.S.—and what you can actually do about it without relying on endless willpower.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit

Tools I use for training, work, and daily life

Timestamps:
01:33 Why Fat Loss Feels Harder Than Expected
02:56 Arriving in Texas: The Environment Shock
04:10 The Sonic Moment (Convenience Wins)
05:36 When Walking Suddenly Isn’t Normal
07:05 The Big Realisation About Environment
09:30 What Many U.S. Clients Experience
11:23 Free 14-Day Fat Loss Kick-Starter

In this episode, I’m joined by Andrew Coates to unpack the current state of the fitness industry and the explosion of health information online. We discuss why even experts don’t agree, how social media rewards status games over nuance, and why over-optimising your approach can stall real progress.

We also dive into the future of trends like the carnivore diet, the evolution of GLP medications, and why many people wrongly believe they’re the exception when it comes to calorie expenditure.

🔗 Andrew's Links

Instagram • Threads

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit

Tools I use for training, work, and daily life

Timestamps:
00:36 Who Is Andrew Coates
01:35 Andrew’s Social Media Growth
02:18 Why Andrew Cares Less About Social Media Now
03:55 The Current State Of Threads
07:01 The Overload Of Fitness Information Online
12:05 Why Health Experts Disagree
16:30 Andrew’s Experience On Threads & Bad Advice
17:49 The Social Media Status Game
22:50 People Pleasing & Why It Sabotages Fitness
30:24 When Optimisation Goes Too Far
33:42 Coaches Oversimplifying Their Messaging
38:05 The “I’m The Exception” Calorie Myth
40:04 Fitness Trends That Will Fade
40:34 The Carnivore Diet Debate
45:52 The Future Of GLP Medications
52:27 Where To Follow Andrew Coates

In this solo Q&A episode, I answer 15 honest questions about fat loss, strength training, consistency, calorie tracking, intermittent fasting, supplements, burnout, and the minimum effective dose of training for busy adults. If you’re lifting three times per week but not seeing results, struggling to stay consistent despite knowing what to do, or wondering whether fat loss is moving too slowly, this episode breaks it down clearly.

🚀 Work With Me
Book a Consultation Call • 1:1 Online Coaching

🎯 Start Free
14-Day Fat Loss Kick-Starter • Free Fitness Guides

📘 Read My Book
Your Fat Loss Journey Starts Here

📲 Follow
Instagram • Threads • YouTube

⚒️ My Personal Toolkit

Tools I use for training, work, and daily life

Timestamps:
00:26 Lifting 3x Per Week But No Results — What I’d Check First
02:15 Why Smart People Still Struggle With Consistency
05:20 Starting a €1,000 Trading Card Collection From Scratch
07:20 Calorie Tracking — Temporary Tool or Long-Term Strategy?
08:35 Burnout vs Avoiding Discomfort
12:30 A Risky Decision That Made Sense
14:49 How Slow Is Too Slow For Fat Loss?
17:00 A Fictional Character That’s Actually Well Written
18:34 Are Supplements Mostly a Waste of Money?
21:05 Is Intermittent Fasting Superior for Fat Loss?
22:57 The Most Overrated Fitness Trend Right Now
24:36 One Card I’d Struggle to Ever Sell
25:46 Minimum Effective Dose of Strength Training
26:47 What I’ll Regret Not Pursuing in Five Years
28:10 The One Habit to Prioritise for the Next 6 Months