Ey up,
Quick reality check for ya.
There is no:
Perfect gym routine
perfect week of eating
perfect time to start
So if your plan depends on one, it’s already broken 🤷
Let me show you what actually works 👇
Jamie: training around injuries, not through them 😮💨
Jamie came in with a rotator cuff tear AND a hip labrum tear.
So no, this wasn’t a simple “just lift heavier and track your calories”.
We adapted everything:
Exercises swapped constantly
Unilateral work prioritised
Progress tracked without flaring anything up
He still trained consistently. He still progressed. He still got results 🤌
That’s what coaching actually is; it’s not a generic plan.
Reece had:
3–4 meals out every week
Regular social events
Zero desire to live like a monk
So instead of pretending that wasn’t happening, we planned around it.
He learned:
How to budget calories properly
How to stop one meal ruining a whole week
How to stay consistent without saying no to everything
Result: 10kg down, without nuking his social life 🙌
Emily: football, matches, drinks after ⚽🍺
Emily trained for football twice a week, played matches on Sundays, and still went for drinks after.
No perfect routine. No unrealistic rules.
We focused on:
Recovery
Fueling around training
Making fitness fit her actual life
Progress came from structure, not restriction 👀
Charlotte: performance AND fat loss 💪
Charlotte wanted to:
Run
Jump
Climb
Swim
Be properly athletic
Not just “get smaller”.
We still lost 6kg of fat, while improving her fitness across the board.
No trade-offs. No extremes. She smashed it 👊
The Spud to Stud programme
Every single person I’ve coached over the years has had:
Different schedules
Different stress levels
Different bodies
Different problems
But the same framework.
That’s what I’ve designed the Spud to Stud 8-week fat loss programme for.
It’s built for people who:
Are sick of starting again, and again, and again
Want fat loss WITHOUT ruining their life
Want to actually understand what they’re doing this time
If you want transformations like the people in this email, register interest here. The next one kicks off in February 👇
Cheers,
Sheep 🐑
P.S. If you’re unsure…
I’m doing free video consultations so you can see exactly what it involves and whether it’s right for you. Just reply to this email saying “spud” or send me a DM on instagram!
No pressure. No hard sell.
Spaces open 31st January, programme starts 9th Feb.