Instagram story viewer> @chris_fitlab> Posts

Chris Wright | Online Transformation Coach 🇦🇪🇬🇧

@chris_fitlab

75.7K

followers

1134

following

💪I help busy men 30+ get a 6-pack & stay lean 365 days a year @fitlabcoaching_
🔥 1000+ Men Transformed
DM me ‘LEAN’ or hit the link ⤵️

POSTS STORIES REELS TAGGED

2026 is here
 And FitLab is open

New year. Same mission.

What you’re looking at here isn’t influencers, fitness models, or guys with nothing else going on in life

It’s normal people
 Busy careers. Families. Travel. Social lives.
 Men who didn’t want to live on chicken and rice, didn’t want to spend hours doing boring cardio, and didn’t want fitness to take over their entire life

They wanted results without sacrificing everything else

So they followed a proven system
 They stopped overcomplicating things
 They took action and changed their lives

That’s what we do at FitLab
 No BS. No extremes. Just a simple, structured approach that actually works in the real world

2026 is going to be a massive year for us and it’s already started fast
 We do have limited spaces open right now for people who are finally ready to take this seriously

And if you’re being honest with yourself…
 You’ve been saying “I’ll start soon” for months

It’s January
 This is your moment to stop thinking about it and actually do something

If you want to know how the Lean 365 Programme works and how we can do the same for you, drop me a DM with ‘NEW YEAR’ and I’ll send you the details 📩

No pressure.
 Just a decision.

#lean #transformation #abs #fitness by @chris_fitlab

110

10

9 months ago

I’ve had a lot of new followers recently so I wanted to re-introduce myself 👋

My names Chris Wright and I’m the founder of @fitlabcoaching_

Where we help men and women from around the world look and feel incredible in themselves by building a world class physique

I would consider us experts in this field having now helped over 800 people over the last few years

I live in Dubai however originally from the UK 🇬🇧

I had no idea what I really wanted to do when I left school so went to University in Portsmouth to study Sports Science as this was something I was really passionate about

I then studied to be a personal trainer in which I did after I left Uni

I was enjoying this although didn’t feel the level of fulfilment I had envisioned for being in the fitness industry

When COVID hit I moved my business fully online and have never looked back since

This was when FitLab was born in which has really taken off in the past 18 months

I decided I needed some help so took my brother @matt_fitlab on to have even greater impact

And give him the same opportunity I had to live his passion and change peoples lives through fitness and training

Since then we’ve now taken on @owenwilliamms to manage even more clients providing them with high level 1-1 coaching

We aim to be the last coaching programme our clients should ever need

As we don’t just focus on losing fat and getting in shape

But how to keep the fat off for the long run and stay in great shape for life

Our Lean 365 program aligns exactly with the way I like to live my life

Which is keeping lean, fit and healthy all year round whilst still enjoying life too

I truly believe I practise what I preach so a lot of what I teach our clients is stuff I’ve been doing for years myself

If you’ve got this far I appreciate you taking the time to read this

If you feel we may be able to help and anything on this post has got you curious

Just drop me a DM would love to hear more

Chris by @chris_fitlab

645

39

3 years ago

Dieting phase wrapped up ✅

We pushed this one hard!

@k13ran_d wasn’t happy with just being lean, he wanted to get completely shredded 🤣

Wish granted! From 82 kg down to 64kg, 18 kilos pulled off in 4 months.

Not bad going that 👏

Cover model ready and about to enjoy a well deserved trip to Barcelona 🇪🇸

Now we build this back up, maintain the shreds and smash the hell out of performance

Diets don’t last forever

The aim at FitLab is to get clients in unbelievable shape

Then keep them there forever by completing reprogramming they’re metabolism and bodies set point.

It isn’t just a ‘diet’

It’s a lifestyle

Incredible stuff, only just the beginning 🏆

#fitness #bodybuilding #fitnessmotivation #getstrong #strength #gym #training #covermodel #transformation taken in Dubai by @chris_fitlab

811

69

3 years ago

GETTING SHREDDED IS ONE THING. STAYING LEAN IS ANOTHER

I still remember the old Chris back in 2019

The first and LAST bodybuilding competition I ever did.

12 weeks of absolute misery

Eating foods I hated. Cutting out everything I enjoyed. Living in the gym. Building my entire life around getting shredded

I remember standing in a nightclub at one of my best mate’s birthdays, feeling absolutely dreadful and hating every minute

All because I was terrified of ruining my progress

And the crazy thing?

Back then, I barely had any responsibilities. My business was nowhere near where it is today. I actually had the TIME to live like that

And I still hated it

12 weeks of sacrificing my life to look shredded for ONE DAY

Don’t get me wrong, I’ve got massive respect for anyone who competes

But for me? What an absolute shitshow

Within a week of competing, I’d gained all the weight back AND MORE

12 weeks of restriction followed by completely losing control around food

I ended up worse off than when I started

And that’s when I realised something

Getting lean means absolutely nothing if you can’t sustain it

Fast-forward to today

I’m lean year-round

I eat out every week. I travel. I enjoy meals with friends. I run, lift weights and genuinely LOVE training

I’ve got significantly more responsibilities, yet staying in shape is easier than it’s ever been

Not because I’ve discovered some magic diet

But because I’ve built habits and routines that fit around my life, rather than building my entire life around fitness

And that’s exactly what I stand for with my coaching today

I don’t want my clients getting shredded for 12 weeks, only to pile the weight back on

I want them building muscle, losing body fat, getting fitter and feeling confident

WITHOUT sacrificing their social lives, families or everything they enjoy

Because the real transformation isn’t what you can achieve after 12 weeks of suffering

It’s what you can maintain for the next 12 YEARS while actually enjoying your life

That’s what getting lean should really look like by @chris_fitlab

51

4

a day ago

Groups shoots are incredible, deadline and goal for clients creates pressure thats give bette results, the shoot day creates content and marketing for coaches, not to mention is an epic day, and awesome for team building.

📍 Location: @thecutgym
🏆 Coach: @chris_fitlab taken in London, United Kingdom by @chris_fitlab

3

1

2 days ago

FAT LOSS, HEALTH OR BIN? 🗑️

One of the biggest mistakes people make when trying to lose body fat is assuming that because a food is healthy, it’s automatically good for fat loss

That’s simply not true..

Some foods are incredibly nutritious but also very calorie-dense

Others might be slightly more processed but make it MUCH easier to hit your protein target and stay in a calorie deficit.

Here’s how I’d rank them 👇

🔥 FAT LOSS

* 0% Greek Yoghurt
* Potatoes
* Whey Protein
* Egg Whites

High protein, filling and generally a lot of food for relatively few calories.

🥑 HEALTH

* Whole Eggs
* Nuts
* Steak
* Peanut Butter

Brilliant foods that can absolutely be part of a healthy diet. But portions matter, especially when you’re trying to get lean.

🗑️ BIN

* Fruit Juice
* Protein Bars
* Granola
* Smoothie Bowls

Not because they’re inherently bad, but because they’re often easy to overconsume, less filling than whole-food alternatives or packed with calories you barely notice.

The takeaway?

You don’t need to eat perfectly to lose fat.

You need to understand which foods give you the most nutrition, protein and fullness for your calories.

That’s how you make fat loss easier without constantly feeling hungry.

👇 Comment “SWAPS” and I’ll send you my free guide showing exactly what to eat more of and the simple food swaps that make staying in a calorie deficit easier. by @chris_fitlab

67

18

2 days ago

LIFE-CHANGING TRANSFORMATION. 🔥

And we’re not even finished with Carl yet

From carrying excess body fat, feeling unhealthy and unhappy with his appearance…

To over 30LBS DOWN, leaner, fitter and feeling better than he has in years

When Carl joined FitLab back in January, he was 46 and had reached a point where he knew something needed to change

He’d been in great shape in his 30s

But over the years, the weight had crept on

He’d tried losing it before. In fact, he’d successfully dropped almost 10KG on his own

The problem? It always came back

His weight was constantly going up and down

He’d get motivated, start dieting, lose weight, then eventually find himself back where he started

He was fed up with looking in the mirror and seeing his belly

Fed up with not fitting into his old clothes

And he’d lost that sharpness, confidence and energy he remembered having years earlier

His words to me on our first call were:

“I want my sharpness back.”

And that’s exactly what we set out to do working with @coach_alex_castro

We didn’t need another crash diet or a few weeks of extreme exercise

Carl needed a proper nutrition strategy, structured training and the accountability to finally make his results stick

And since January, he’s absolutely smashed it

A completely different physique

Leaner, fitter, healthier

But the biggest change goes far beyond what you can see in these photos

Carl is now out doing triathlons, Tough Mudders and challenging himself physically in ways he wasn’t doing before

He’s been away on holidays, enjoyed his life and continued making progress

This isn’t just weight loss

It’s someone completely changing the direction of their life.

And the best part?

WE’RE NOT DONE.

We’ve now set new goalposts

The next chapter is about getting Carl even leaner, stronger and fitter than ever before

Because once you start seeing what you’re genuinely capable of, your standards change

From wanting to lose his belly and fit into his old clothes…

To becoming someone who’s actively chasing new fitness challenges

That’s what a real transformation looks like

Absolutely incredible work, Carl

The next chapter is going to be even better. 🚀 by @chris_fitlab

43

3

3 days ago

Fat loss is actually VERY simple. People just make it far more complicated than it needs to be.

One of the biggest reasons people struggle to get lean is because they spend far too much time worrying about things that barely move the needle

Fasted cardio. Meal timing. Cutting out carbs. Expensive supplements. The latest fat loss hacks.

Meanwhile, they’re neglecting the things that actually matter.

* Getting their calories right
* Eating enough protein
* Lifting weights consistently
* Moving more throughout the day
* Building habits they can actually stick to

Not all fat loss habits are created equal

Some will make a massive difference to your results

Others are barely worth the time, effort or stress

The sooner you understand what actually deserves your attention, the easier getting in shape becomes

Stop overcomplicating the process. Prioritise what works, ignore the noise and get consistent with the basics 🙌 by @chris_fitlab

21

0

4 days ago

4 DAY TRAINING SPLIT FOR MEN OVER 30 ⬇️

Three days in the gym is enough to build muscle and get in great shape.

But if you can consistently manage four, this is a great balance between making progress and being realistic around work, family and a busy life.

Especially if you want broader shoulders, a bigger chest and back, and arms that fill your sleeves.

Let’s be honest, plenty of men prefer training upper body.

This split gives it more attention while keeping a proper leg session in the week. One well-planned leg day can still build muscle when you train hard and progress over time.

Here’s the layout:

Monday: Push — chest, shoulders and triceps.

Tuesday: Pull — back, biceps and abs.

Wednesday: Rest + 10,000 steps.

Thursday: Legs.

Friday: Upper — chest, back, shoulders and arms.

Saturday: 30 minutes of easy cycling or a light jog.

Sunday: Rest + Steps

A solid setup for building that beach-body look without spending six days a week in the gym.

Keep the exercises consistent. Track your lifts. Gradually improve your reps or weights.

Move the sessions around if your schedule changes. Three sessions you consistently do will beat four you regularly miss.

SAVE THIS POST so you’ve got the exercises, sets and reps ready to follow when you next hit the gym 🙌 by @chris_fitlab

39

0

5 days ago

Want to lose belly fat without feeling hungry all day? Start making smarter food choices. 👇

One of the biggest mistakes men make when dieting is focusing ONLY on calories.

Yes, a calorie deficit is what drives fat loss.

But the foods you choose determine how easy or difficult that deficit is to maintain.

🥩 PROTEIN

Prioritise lean meats, chicken, white fish, eggs and high-protein yoghurt.

Limit higher-calorie, processed options like fatty sausages and bacon.

🍚 CARBS

Eat more potatoes, oats, fruit, vegetables and other high-fibre foods that help keep you full.

Be more mindful of pastries, sugary cereals and calorie-dense snacks that are easy to overeat.

🥑 FATS

Include nutritious sources like salmon, olive oil, nuts and avocado.

But remember, fats contain 9 calories per gram, so portions matter. Even healthy fats can quickly push you over your calorie target.

None of these foods are inherently bad.

The difference is how much food you get for your calories and how satisfied you feel afterwards.

You don’t need to starve yourself, cut out carbs or live on chicken and broccoli to get lean.

You need to make your calories work harder.

Eat smarter. Stay fuller. Lose the fat.

👇 Comment “SWAPS” and I’ll send you my free guide showing exactly what to eat more of and the simple food swaps that make losing belly fat easier. ⬇️ by @chris_fitlab

74

19

6 days ago

Life in Thailand is good

For the first time in a while I’m feeling pretty settled

I’m not a man who needs much right now

Give me a great gym (obviously), decent weather, and a productive environment full of good people - I’m happy

Apart from a fairly short trip back to Dubai Tuesday for a couple of weeks to sort some things out

And compete in @hyroxme

Phuket will the base for the foreseeable

Business as usual 🔁 taken in Phuket, Thailand by @chris_fitlab

145

6

7 days ago

People sometimes ask me if the transformations we achieve at FitLab are even real

Well, here are the men behind those transformations

Real blokes. Real lives. Real results

Men in their 30s, 40s and 50s. Busy careers, families, responsibilities and all the same challenges that everyone else faces

The difference?

They finally stopped guessing and started following a plan that actually worked for THEM

No ridiculous bodybuilding diets
No living in the gym
No sacrificing their social lives

Just the right training, the right nutrition, proper accountability and a structure that fits around their lives

And the results speak for themselves

But what makes me most proud isn’t just the physical transformations

It’s hearing how much more confident, healthier and happier these men feel, and how much their lives have changed as a result

Getting into incredible shape after 30 isn’t some impossible task reserved for fitness influencers

Sometimes you just need to stop putting it off, stop trying to figure everything out yourself and finally get the right help

These men are living proof of what’s possible

And this is exactly why we do what we do at FitLab. by @chris_fitlab

27

3

8 days ago