Your result
Right, mate. You're
Spot on Monday to Friday. Then the weekend comes.
The Weekender, explained
Video coming soon
The evidence
These are the answers that gave it away.
You said “Saturdays are takeaway, drinks, whatever's going.”
One night like that can cancel out most of a week's work.
You said “You were good all week, then binned it at the weekend.”
That's the cycle. Five good days, then two that undo them.
You said “What you eat on a Saturday depends what's on.”
If the plan changes with your plans, there isn't really a plan.
You said “Saturday's a meal out, but you keep it sensible.”
Sensible meals out still carry more calories than most people guess.
Sound familiar?
What's going on
You train, you eat well all week, and you've earned a few drinks and a meal out. The trouble is that two days of treating yourself can wipe out five days of work, so every Monday you're starting again from roughly where you were the Monday before.
Try this week
Rep 01
On Friday, decide where you're eating and what you'll order, and have Sunday's meals sorted in the fridge. Most binges and takeaways happen when nothing's ready and you're tired, hungover or bored.
Why it works Long-term consistency beats short-term intensity. Plan the weekend and it fits around your week instead of undoing it.
Rep 02
Cook or buy Sunday's meals on Friday. Hungover with an empty fridge is how a good week turns into a takeaway.
Eight pints is around 1,500 calories. A spirit with a diet mixer is about 60. Same night out, a fraction of the damage.
Weekends are when you eat more, so make the extra protein: a mixed grill over a pizza, extra chicken over the chips. Your body burns more calories digesting protein and finds it much harder to store as fat than carbs or fat.
Get a session in before the weekend starts. You'll make better choices for the rest of the day, and the bigger meals go towards recovery.
Drink wrecks sleep and recovery for a day or two. Move your heaviest session so it never falls the day after a night out.
Walk, train or play five-a-side before lunch. Start the weekend active and the rest of it tends to follow.
Photo of Luke
Who's coaching you
I grew up in football academies. Always sporty, never with the right guidance to reach my potential. I was bullied for being overweight, and I've dealt with severe eczema most of my life.
The gym became my escape. First at Palms Gym in the backstreets of Clacton, then at Physical Limits, training around bodybuilders, powerlifters and strongmen I looked up to. In lockdown I got up to 250lbs, then spent years getting myself back.
Now I coach people who want real progress that sticks. I'll listen, build the plan around your life, and genuinely care that you get there.
How coaching fixes it
We don't ban weekends. We build them into the plan, so a meal out fits your numbers instead of undoing them, and your weekly check-in keeps you honest when Monday comes round.
1:1 online coaching
What you get
Takes 2 minutes. If it's a good fit, we'll book a quick call.
Results
Before / after photo
“Client quote goes here.”
Client name · what changed · how long
Before / after photo
“Client quote goes here.”
Client name · what changed · how long
Before / after photo
“Client quote goes here.”
Client name · what changed · how long
Not ready for 1:1 yet?
My 6-week starter plan is nearly ready: training and simple food targets you can follow on your own.
No matter how deep the hole feels, there's always a place to start ✦ The basics. The ground. That's where we build ✦ No matter how deep the hole feels, there's always a place to start ✦ The basics. The ground. That's where we build ✦