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Raju Dhokia | Fat Loss Coach

@coachedbyraju

770

followers

681

following

🔥 Helping Men 30+ lose body fat & build muscle
📊 I dropped 10kg+ no extreme diets
📩 DM "INFO" to learn about coaching
👇 Book FREE Strategy Session

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I don’t love how I look right now.

My holidays in Mexico, Bali, Spain were incredible. I ate out, drank, socialised and enjoyed myself fully and you know what, I’m totally fine with that.

I’m back home now and it’s time to get back to my routine and trim up a little for the rest of Summer.

For the next 12 weeks, I’m going to focus on losing some body fat and building some muscle without disappearing from my social life or trying to be perfect.

I know what the process looks like.

Now I’m putting it into practice on myself.

I’ll document the journey every week and show you where I end up.

76.4kg.

Week 0/12 - my starting point.

Let’s see what happens.
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#myfitnessjourney #mensfitness #bodyrecomposition #fatlosscoach #financeprofessionals taken in London, United Kingdom by @coachedbyraju

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2 months ago

I’m realising that fitness gives me the energy to actually enjoy my life.

Train. Dance. Travel. Work hard. Socialise.

Dancing with @lidongarciaruedas reminded me how much energy can change the experience - hers was amazing and made our dance even more fun.

Looking fit is great.

But feeling fit matters too.

Thank you @lidongarciaruedas for the dance and your energy 😊🔥💃🕺

Follow @coachedbyraju for more.
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#financeprofessional #busyprofessionals #healthylifestyle #sustainablefitness #fitnessjourney taken in Barcelona, Spain by @coachedbyraju

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2 months ago

We’re often told recovery means sleeping more, doing less and saying no.

Sometimes it does.

But sometimes recovery looks like sunshine, music, movement and laughing with people you’ve only just met.

I came away from this feeling more energised than when I arrived.

I’ve realised recovery isn’t just about resting your body.

Sometimes it’s about recharging your mind.

What’s something that always leaves you feeling recharged?

Share this with the friend who always reminds you to enjoy life. ☀️💃

Thank you for the dance @alerovizzi !😊
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#healthylifestyle
#stressmanagement
#financeprofessionals
#growthmindset
#worklifebalance taken in Barcelona, Spain by @coachedbyraju

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2 months ago

Just because you used to lift super heavy back in the day doesn’t mean you should lift the same weights in your first sessions after years out.

Start lighter, build back up and give your body time to adapt.

Hit ‘Follow’ for more practical fitness tips.

#menover30 #mensfitness #strengthtraining #musclebuilding #fitnessover30 taken in London, United Kingdom by @coachedbyraju

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6 hours ago

Think you gained 2kg of fat overnight? Check this before you panic and quit your diet.

Short-term weight spikes are almost never fat. To gain 1kg of pure body fat you would need to overeat by roughly 7,700 calories above your maintenance baseline in a single day.

Unless you scoffed down 7 entire pizzas and then some desert by yourself last night, those daily spikes are just biological noise.

It’s caused by:
- Increased sodium holding onto extracellular water
- Replenished muscle glycogen (carbs storing water in the muscle)
- Elevated cortisol from a stressful day at the office or poor sleep

Stop letting a single morning scale reading ruin your mood and dictate your fitness plan.

Start tracking your 7-day rolling average to isolate true loss of weight.

Comment “Yes” if you found this helpful. taken in London, United Kingdom by @coachedbyraju

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a day ago

Stop waiting for “free time” to fix your dad bod. If you work a 50+ hour week you’ll honestly know random free time doesn’t exist all the time.

You have to treat your calendar like a super tool. If you leave your workouts to chance or try to smash them out at 10 PM at the cost of your sleep you are jeopardising your progress and your productivity.

Block your training out like a non-negotiable meeting or even better get it done at 6:30AM before the world wakes up. Completing the workout early eliminates the friction of late work calls, family duties, and evening exhaustion. It’s pure time for yourself.

Hit ‘Follow’ if you want to get your jawline back without sacrificing your career.

#menover30 #fatlossformen #mensfitnessover30 #bodyrecomposition #fatlossjourney taken in London, United Kingdom by @coachedbyraju

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2 days ago

Healthy doesn’t automatically mean fat loss. 🥑

Your portions matter more than you think.

#fatlossformen #bellyfatloss #menover30 #nutritiontips #bodyrecomposition taken in London, United Kingdom by @coachedbyraju

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3 days ago

Stop treating Monday like punishment for the weekend. 👊

You ate out. Had a few drinks. Missed a workout.

That doesn’t mean you need to starve yourself, smash extra cardio or wait until next Monday to start again.

The perfect week is not the objective here.

It’s to build habits you can stick to even when life doesn’t go to plan.

Save this for your next Monday reset.

Follow me for more fat loss tips.

#fatlossformen #menover30 #mensfitnessover30 #sustainablefatloss #bodyrecomposition taken in London, United Kingdom by @coachedbyraju

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4 days ago

DAMN! DID I JUST UNDO A WEEK OF PROGRESS? 😳

Week 8 check-in: 69.7kg → 70.0kg. Up 0.3kg.

I’ve been eating more this week including Nando’s, loaded cheese toast, and an Indian takeaway, that’s life.

This is what matters though for me:

📸 Change in visuals
💪 Feeling strong in the gym
⚡ Energy has been pretty decent
😌 Not feeling as bloated as often

The scale has gone up slightly, but that doesn’t automatically mean I’ve gained fat or undone my progress.

One weigh-in doesn’t tell the whole story. I’m looking at the bigger picture rather than reacting to a relatively small fluctuation given I’ve lost 7kg in 7 weeks.

4 weeks left. Still focused. Still going. LET’S GET IT! 👊

Follow along for the final four weeks of my transformation.

Want help with your own transformation? DM me “INFO”.

#fatlossformen #menover30 #mensfitnessover30 #fatlossjourney #bodyrecomposition taken in London, United Kingdom by @coachedbyraju

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5 days ago

Just a casual warm-up… until the opportunity presented itself. 😂🎾

Thanks for understanding @angelastarrrrr 😊🙏

In my defence…I couldn’t help myself. 😭

Would you still play with me if I did that?

#tennishumour #tennislife #tennisreels #tennislover #fitnessover30 taken in London, United Kingdom by @coachedbyraju

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6 days ago

Over 30 and not sure where to start with fat loss and building muscle? 🤔💪

Forget complicated plans. Start with the basics, build momentum, and progress from there.

Save this 7-day checklist and start next week.

Need help putting it into action? DM me “INFO” to learn more.

#menover30 #fatlossformen #mensfitnessover30 #bodyrecomposition #fatlossjourney taken in London, United Kingdom by @coachedbyraju

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7 days ago

The truth about being the client AND the coach.

Right now as an online fitness coach, I’ve just hired a coach to support the final 5 weeks of my own 12-week fat loss journey because I’ve lost 7kg in 7 weeks and now I’m looking for optimization.

Why? Because even coaches need extra support and accountability to unlock peak performance.

Sitting in both seats over the last 10 years has taught me exactly what a successful transformation requires:

My perspective as a Client: Drop the ego and be radically honest. If you hid a cheat meal or you’re struggling with the routine, just speak up. Your coach is there to solve problems, not judge you. Give your body at least 6 weeks of consistent execution before you throw in the towel. Real physical change takes time.

My perspective as a Coach: Communication and deep connection are everything to me. I don’t just hand out generic spreadsheets and disappear. I pride myself on showing up with massive empathy, building a trusted relationship, and understanding your daily struggles inside out.

That is exactly how I engineered my own strategy to drop 7kg in 7 weeks and torched my body fat down to 13.2% in my first month.

There are less than 90 days left until the end of the year.

Let’s stop waiting for January.

I’m looking for 5 serious men over 30 who want a coach who understands the struggle inside out to take through my 12-week body recomp program before 2027.

DM me the word “INFO” to learn about my coaching program.

#menover30 #fatlossformen #mensfitnessover30 #bodyrecomposition #fatlossjourney taken in London, United Kingdom by @coachedbyraju

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8 days ago