In this episode, I talk about why you only ever really need to do a diet ONCE, and once can be enough. Getting lean shouldn't be something you're doing every year, listen to this and you'll understand exactly what I mean, and the approach you need to take.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down exactly what I’d do if I woke up skinny tomorrow and had to build muscle as fast as possible.

The training split I’d follow, how I’d structure my calories and protein, how hard I’d push progressive overload — and what I wouldn’t waste time on.

If you’re starting from scratch or feel like you’ve been spinning your wheels, this is the blueprint I’d personally use to build size quickly and properly.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

90 day plan 👉 https://youtu.be/TxEYrwYL2lI

In this episode, I explain reverse dieting properly and why it’s essential after fat loss.

Most people focus on losing the weight — but ruin their results by ignoring what comes next. If you want to stay lean without rebounding, this is what you need to understand.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down the 8 biggest mistakes to avoid in 2026 if you want a real body transformation.

Not theory — just the common behaviours that keep most people stuck year after year, and what to do instead if you actually want results.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I share the honest truth about dieting — and why most people fail.

Not because diets don’t work, but because most people aren’t willing to make the short-term sacrifices required for long-term health and results.

If you want real, lasting change, this is the mindset shift you need to hear.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down the three non-negotiables for a successful body transformation in 2026 — no hype, no new diet, no shortcuts.

If you want 2026 to actually look different, this is where to focus.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down why every ambitious man needs a coach — how guidance, accountability, and outside perspective accelerate progress, eliminate blind spots, and fast-track results in fitness, business, and life.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I break down the exact workout split I'd use training just 3-days per week to get the best results!

You don't need to live in the gym to get in good shape, follow a simple system like this instead.

Full breakdown with the whiteboard own my Youtube Channel 👉https://www.youtube.com/watch?v=vPYyJ1nYnPc

Get coached by me 1-2-1 to get in the shape of your life 👉https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉 https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I’m joined by my good friend Adrian for a no-BS conversation around getting in shape and staying there long term.

We cover a wide range of topics including:

✅ How to get in the best shape of your life heading into 2026

✅ How to stay consistent and on track throughout 2025

✅ The biggest mistakes that stop men from ever getting lean

✅ How to manage alcohol without sabotaging your results

✅ Why getting in great shape isn’t meant to be easy — and why that matters

This is an honest, practical discussion around fitness, discipline, and mindset, with real-world takeaways you can apply immediately — especially if you’re a busy guy who’s tired of starting over.

If you’re serious about building a body and lifestyle you don’t need a “reset” from, this episode is for you.

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/ Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Follow Adrian on IG 👉 https://www.instagram.com/adrian_mclifestylefitness/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down exactly how I stay in shape throughout December — without tracking calories, cutting out social events, or falling into the all-or-nothing trap that most people do.

I explain the simple principles I follow every year, the non-negotiables that actually matter during the Christmas period, and why trying to be “perfect” in December is usually the fastest way to fall off completely. If you normally start January feeling heavier, frustrated, and like you’ve undone months of progress, this episode will help you approach December in a far more realistic, sustainable way.

This isn’t bodybuilder advice. It’s a real-life strategy for busy men who want to stay lean, confident, and in control - without sacrificing their social life. Enjoy!

3 day training split 👉 https://www.join.fitlabcoaching.co.uk/optin1708434270394

Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/

Follow me on IG 👉 https://www.instagram.com/chris_fitlab/

Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...

Use my free calorie calculator 👉 https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf