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Ben Crerar

@bencrerar

15.3K

followers

1769

following

⚡️ Helping corporate men get sub-15% body fat to look & perform like an elite athlete.
📲 DM “coaching” to get started
@thetrainingclub___

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🚨 I wasn’t confident in how I looked or performed.

💪🏽 Training gave me purpose
🥩 Nutrition made me feel in control
📈 Habits kept me disciplined

❌ You don’t need to be perfect
✅ You need to find what works for you

💪🏽 If a you want a plan that fits your schedule
🥗 If you want nutrition that doesn’t stop your social life
🏃🏽 If you want to feel and look the best you ever have.

Comment “ready” to book a free consult to see if we are the right fit for each other by @bencrerar

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5 months ago

Want results ?

❌ No “8 week shred challenge”

❌ No crazy diets

❌ No flashy new exercises

❌ No 💉 💊

❌ No meal restrictions

✅ Simple nutrition

✅ Personalised program for specific goals

✅ Training to get strong

✅ Eating to fuel

✅ Sticking to the plan

Want to get started?

DM “coaching” to book a free consultation call to see if we are the right fit to work together. by @bencrerar

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5 months ago

DM “coaching” to lose the gut by @bencrerar

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2 days ago

Eat to fuel ⛽️

DM “coaching” to get on the program. by @bencrerar

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2 days ago

The 💉 isn’t going to help

If you really think p3ptides are the answer to your problems, go have a look in the mirror.

Before you even think about buying some dodgy peps from the guy in your office who can’t bench press his own body weight, maybe take a look at your daily habits.

If you eat like shit

Train 3 times/week with no intensity

Drink weekly

Have 4 “cheat meals” a week

Wake up and go to sleep at a different time every day

Go days / weeks without training

Under eat protein

The 💉 is not going to help you.

If you want to get in top shape and build healthy habits,

DM me “coaching” now. by @bencrerar

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3 days ago

🚨 Comment “run” for the exact 7 day plan I use to maintain muscle while improving running.

If you want to start running more and maybe run marathons, triathlons or compete in Hyrox but don’t want to be <75kgs and look like a child whenever you have a t-shirt on, this is for you.

First thing first, you need to decide how seriously you want to take your running. If you want to become a competitive runner, you’re going to have to accept that you’re probably going to have to slim down a little bit, especially if you’re a bigger boy.

However, if you want to run half marathons / marathons casually to the best of your ability while maintaining a good amount of muscle so you look solid, these are some things you need to focus on.

✅ CALORIE INTAKE.

If you’re hitting 4-6 strength sessions per week on top of
4-5 runs, you will need to eat a lot of food to fuel this. Focus on eating 300-400 calories above your maintenance. On your big training days, where you’ve got a double session + a big day of work, you’ll need to eat even more to give your body a chance to recover so you’re ready to go again the next day.

✅ SLEEP

With all this training and double-session days, sleep and recovery become more vital than ever. Without 7+ hours of sleep/night, you’re going to burn out really quickly.
Prioritise sleep, get to bed early and let your body recover for your morning

✅ CARBS

Along with your calorie intake, you’ll need to increase the amount of carbs you’re fueling your body with. Pre- and post-training carbs are extremely important to fuel your sessions. Pre-training, you need fast-releasing carbs, and post-training, you need to fuel back up with more carbs so you’ve got energy for your next session.

✅ HEAVY LIFTING

If you want to maintain muscle mass with all the extra running sessions, you need to continue lifting heavy in the gym. Make sure you have a program designed for your goals. If you need help with this, DM me “coaching” by @bencrerar

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4 days ago

Drop the gut ‼️

If you want to drop the belly fat as fast as you can without starving, these are the only foods I’d be eating for the next 3 months.

Meats: 🥩

Chicken breast
Extra lean beef mince
Kangaroo
White fish
Tuna
Steaks

Veg: 🥦

Spud lite potato
Sweet potato
Leafy greens
Broccoli
Pumpkin
Peas & corn
Capsicums
Cucumbers

Fruits: 🍇

Strawberries
Blueberries
Raspberries
Bananas
Peaches
Oranges
Mandarins
Kiwis
Frozen fruits

Other 🥣

Greek yogurt
Eggs
Oats
Rice
Low calorie wraps
English muffins
Sourdough bread

Eat these food 90% of the time.

Monday-Friday = 500-800 cal deficit
Saturday-Sunday = eat at maintenance

Eat high protein every meal.

Eat high volume foods to stay full.

If you need help with your nutrition to lose the fat before summer

DM me “coaching” now. by @bencrerar

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5 days ago

Getting / staying lean through silly season is tough but this is how you make it easier.

Stick to your non negotiables

Train daily

Follow you training plan

Eat whole foods 90% of the time

Don’t turn one big night into a weekend of shit

Find your morning routine and stick to it

Go to bed and wake up at the same time daily

Don’t blow out every weekend

Look at you calories and macros as a weekly total not daily

DM me “coaching” if you want some help by @bencrerar

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5 days ago

New @musclerepublic dropped today

Use: BENC by @bencrerar

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8 days ago

Your plan
**save so you don’t lose.
Comment “rep” for the sets and reps

This program is designed for people who are already training 6-8x weekly.

5 days strength + 2 running/conditioning sessions.

Day 1:
Upper push (chest, shoulders, triceps)

4x
DB bench press
DB push press
3x
incline DB bench press
DB lateral raise
3x
DB seated shoulder press
Tricep extension
2x
Cable Ab crunch
Hanging leg raise
ESD
5x 40s sprint 20s rest

Day 2: upper pull (back, biceps) + run

4x
Weighted pull up
DB bicep curl
3x
Seated row
Three point DB row
3x
Lat pull down
DB bicep curl
3x
Seated bicep curl
DB hammer curl
ESD
10x 20s sprint 10s rest

Run: 5km race pace

Day 3: lower push (squat focus) + intervals

4x
Back squat
4x
DB split squat
3x
Leg extension
S/L calf raise
2x
Kneeling palloff press
Kneeling Ab chop
ESD
6x 90s sprint 45s rest

Day 4: intervals
Run, ski, or row

Intervals: 8x 800s - 90s rest

Day 5: upper push & pull (full upper body)

4x
DB bench press
DB bent over row
3x
Incline DB bench press
Incline DB row
3x
Barbell strict press
Chin up
2x
Hollow hold x 45s
Plank x 1 min
ESD
8x 30s sprint 15s rest on rower

Day 6: lower pull (hinge focus)

4x
Trap bar deadlift
4x
BB RDL
3x
S/L hammy curl
ESD
6x 90s on / 45s rest

Day 7: rest

Active recovery

DM “coaching” to join the program by @bencrerar

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9 days ago

Comment “meals” for the full meal plan. by @bencrerar

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9 days ago

20 rules to peak in your 30s

1. Creatine daily
2. Whole foods 90% of the time (10% beers, burgers, pizza, ice cream)
3. Strength train minimum 4x weekly
4. Red zone cardio (sprints)
5. Active hobbies (tennis, paddle, surf, golf)
6. Wake up with the sun
7. 7 hours minimum sleep (sleep is king)
8. Sauna regularly (daily if you can)
9. Eat the rainbow (colourful veggies and fruit) skin, hair, energy, recovery, performance, gut health.
10. Lock in your training times (block it out in your calendar and don’t miss)
11. Train with intensity (push to failure or close to)
12. Limit big weekends (you’re not 21 anymore)
13. Cut out the all or nothing kind set (find the plan / routine that works for you)
14. Track your sessions (lift heavier weekly)
15. Stop underrating (eat for fuel)
16. Don’t neglect carbs (carbs fuel you)
17. Fruit should be all you have for snacks
18. Eat more meat (almost every meal should have at least 200g of lean meat)
19. Treat recovery like training.
20. Follow a plan

Don’t have one ?

DM me “coaching” now. by @bencrerar

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11 days ago