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Chris Wright | Men Over 30 Fat Loss Coach

@chriswrightcoach

10.4K

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Helping Busy Men Over 30 Lose 20-50lbs & Build A Men’s Health Body🔥
1000+ Men Transformed 🎯
More content 👉 @chris_fitlab
DM me ‘LEAN’ or ⤵️

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I’ve gained a few follower’s recently 👋

So if you’re new here

Or have even been following me for a while

I wanted to use this post to explain a bit about me

How I got into fitness

How I got into coaching

And how things have lead to where they are today

I feel as a coach it’s important to show you’re own journey

So when people join FitLab

They know exactly who / what they’re investing into

Excited to see where things go from here 🙌 by @chriswrightcoach

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5

4 months ago

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 @chriswrightcoach

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9 months ago

Most men only ever need to get lean once in their life.

Read that again.

Once.

The problem is that most men never actually learn how to do it properly.

So they spend years repeating the same cycle:

Diet.
Lose some weight.
Fall off.
Put it back on.
Start again in January.

Repeat.

The reason these transformations are so powerful isn’t because these guys lost weight.

It’s because they learned the skill of staying lean.

They learned:

* How many calories their body needs
* How to eat out without ruining progress
* How to maintain their weight
* How to increase calories without piling fat back on
* How to train for life, not just for a challenge

This is why I believe getting in shape is one of the best investments a man can make.

Not because of the photos.

Not because of the abs.

Because once you’ve genuinely learned how your body works, nobody can take that knowledge away from you.

You don’t need to spend the next 20 years dieting.

You don’t need to bounce between different PTs.

You don’t need to keep starting over every January.

You just need to learn the process once.

That’s exactly what we’ve done with the men in this post.

Yes, they got lean.

But more importantly, they learned how to stay lean.

And that’s the real transformation.

If you’re still trapped in the cycle of losing the same 10kg every year, maybe it’s time to stop looking for another diet and start learning a system you can actually keep for life. by @chriswrightcoach

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4 months ago

Most men think they eat high protein.

They don’t.

And this is one of the biggest reasons they stay:

* Skinny fat
* Hungry all the time
* Weak in the gym
* Frustrated with their results

A typical day for most men looks something like this:

Breakfast:

* 2 eggs
Lunch:
* Chicken wrap or meal deal
Snack:
* Protein shake
Dinner:
* Whatever the family is having

Sounds healthy enough...

But when you actually add it up, most guys are only consuming around 80-120g of protein per day.

Then they wonder why they’re struggling to build muscle and lose body fat.

Compare that to someone who’s intentionally trying to improve their physique:

* 4-5 eggs and egg whites at breakfast
* 200g chicken breast at lunch
* Protein shake during the day
* 200g lean mince or steak at dinner
* Greek yoghurt or Skyr before bed

Now we’re talking 180-200g+ protein.

Nearly DOUBLE.

That’s a huge difference.

Protein isn’t just important for building muscle.

It also:

* Keeps you fuller
* Helps recovery
* Preserves muscle during fat loss
* Improves body composition

This is why two men can eat the same calories and get completely different results.

Most guys aren’t even close to eating enough.

And if you want to get lean, build muscle, and stop looking soft...

Protein needs to go up.

Comment ‘MEAL PLAN’ I’ll send you a template for free ⤵️ by @chriswrightcoach

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4 months ago

Scott dropped 16kg in just 5 months and completely transformed his life

@puckeyscott never managed to stay consistent before for longer than a week

This man’s work ethic is something else, relentlessly sticking to the plan every week

Himself and @coach_alex_castro have become quite the team which I love to see

I cannot wait to see where he gets to by December for our next team photoshoot

The sky is the limit 🚀 by @chriswrightcoach

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3 months ago

Ranking chest exercises for building muscle 👇

Most guys massively overcomplicate chest training.

The reality?

Get brutally strong on a few key movements and your chest will grow.

My rankings:

S Tier ⭐

* Flat Dumbbell Press
* Incline Dumbbell Press
* Weighted Dips

If I could only choose 3 chest exercises for the rest of my life, it’d probably be these.

Big compound movements.
 Easy to progressively overload.
 Huge chest, shoulder and tricep development.

A Tier
* Machine Chest Press
* Barbell Bench Press

Both great exercises.

I personally prefer dumbbells because of the extra range of motion and lower injury risk, especially after tearing my pec.

B Tier

* Cable Fly
* Push Ups

Useful additions.

But they’re not the exercises I’d build my programme around.

C Tier

* Dumbbell Fly

Never been a huge fan.

I just don’t feel you get great tension through the movement compared to cables.

D + E Tier 🚨

* Dumbbell Pullover
* Decline Press

Awkward movements

Poor chest activation.

I’d rather spend my time doing almost anything else.

The biggest takeaway?

Most men would build a better chest by focusing on:

* Incline Dumbbell Press
* Flat Dumbbell Press
* Weighted Dips

And simply getting stronger at them for the next 2-3 years.

That’s where the real gains come from. by @chriswrightcoach

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4 months ago

Back where it all started 🇦🇪 taken in Dubai, UAE by @chriswrightcoach

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8 hours 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 @chriswrightcoach

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a day 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 @chriswrightcoach

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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 @chriswrightcoach

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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 @chriswrightcoach

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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 @chriswrightcoach

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5 days ago