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Cyrus سیروس | Online Fitness Coach

@cyrussavi

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Helping ambitious men get lean, strong & confident - without sacrificing career or lifestyle.
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𝟏𝟖𝟎 𝐤𝐠 𝐁𝐞𝐧𝐜𝐡 𝐏𝐫𝐞𝐬𝐬 + 𝐒𝐮𝐛 𝟐𝟎-𝐦𝐢𝐧𝐮𝐭𝐞 𝟓𝐤 (𝟏𝟗:𝟓𝟓) 𝐨𝐧 𝐭𝐡𝐞 𝐒𝐚𝐦𝐞 𝐃𝐚𝐲⁣
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I set myself this goal with 3 months to train for it. My previous Bench PB was 170kg and that was at a bodyweight of 97kg. I was trying to hit this new 180kg PB at around 90-92kg BW. My 5K time before setting the goal was around 20:30.⁣
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𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐁𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧:⁣
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▫️𝐑𝐮𝐧𝐧𝐢𝐧𝐠: 3-4 times a week with a mix of Zone 2 runs to build my aerobic base, and intense interval sessions ranging from 400m to 2000m efforts on treadmills and tracks. The zone 2 stuff was boring but essential. The interval efforts were more of what I enjoy but the high intensity work was very tough. ⁣

▫️𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠: Benching 3 times a week became the norm. It was initially challenging for my shoulders and chest, but my body eventually adapted. I also incorporated heavy bench ISO holds with weights over 200 kg, holding them for 20-30 seconds. These ISO holds were a gamechanger for increasing my bench press to a new PB.⁣

▫️𝐏𝐡𝐲𝐬𝐢𝐨𝐭𝐡𝐞𝐫𝐚𝐩𝐲: A constant in my training due to no ACL in my right knee (yes, really!), involving plenty of plyometrics and single-leg exercises to maintain stability and strength.⁣
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The result? Not only did I hit my 2 goals on the same day, but the following week I set a new bench press record of 182.5 kg - double my body weight on that day.⁣
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What goals have you set yourself for 2026? ⁣
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Let’s go! ⁣🚀 by @cyrussavi

📣 Busy. Successful. Always On The Go.

If you’re winning in business but know your health and body could be better, you’re not alone. Most driven men I work with come to me in the same position:

• Long work hours
• Constant travel
• Family commitments
• No clear plan for training and nutrition

Here’s the truth:

👉 You don’t need endless hours in the gym
👉 You don’t need to follow a restrictive diet
👉 You don’t need to choose between success and staying in shape

What you need is a system that fits your lifestyle. One that keeps you lean, strong, and performing at your best while still running your business and being present for your family.

That’s exactly what I help busy & successful men achieve.

If you’re ready to get in shape without sacrificing the life you’ve built, DM me “COACH” and I’ll show you how. 🚀 by @cyrussavi

7kg down in 10 weeks, while working into the early hours 👏

@dj_ebeatz was already consistent with his training before we started working together. He was putting the effort in, but his physique wasn’t changing the way he wanted.

As a DJ, late nights were making it difficult to stay consistent with his nutrition. He also wasn’t tracking his gym performance, so there was no clear progression to work towards week by week.

We gave that effort some direction.

Tracking his food helped us understand what he was actually eating and where adjustments were needed. Tracking his training gave him clear targets to build on.

Alongside that, he had me reviewing his progress, keeping him accountable and helping him stay on course.

Over 10 weeks, he went from 82kg to 75kg and leaned up significantly. Fantastic work, mate 👊

If you’re regularly getting to the gym but your physique isn’t reflecting the effort you’re putting in, let’s look at what’s missing.

DM me “COACH” and we’ll chat about your goals and whether working together would be a good fit. by @cyrussavi

If you’re training hard but still not getting leaner, you probably don’t need to work harder. You need to fix the leaks.

Most guys I speak to aren’t lazy.

They’re training.
They’re trying to eat better.
They genuinely want results.

But their week has no real structure.

Calories are controlled Monday–Friday, then disappear at the weekend.
Steps fluctuate massively.
Training is random instead of progressive.
Sleep gets sacrificed.
And there’s nobody holding them accountable when motivation drops.

Fat loss isn’t complicated but consistency is hard when you’re busy.

Get the basics right for long enough:

✅ Sustainable calorie deficit
✅ High protein
✅ Progressive resistance training
✅ Daily movement
✅ 7–9 hours sleep
✅ A plan you can actually stick to

You don’t need another 6-week crash diet.

You need a system that works around your life.

If you’re a busy guy in your 30s or 40s and you’re ready to finally get properly lean, DM me “RESULTS” and I’ll show you exactly how I’d approach it. by @cyrussavi

If you want to look completely different 12 weeks from now, start here 👇

1. Lift 4x per week.
You don’t need to live in the gym. Train hard, focus on getting stronger and track your lifts.

2. Get 10,000+ steps every day.
Not just when you’re dieting. Make being active part of your normal life.

3. Eat protein with every meal.
Build every meal around a quality protein source and make hitting your daily target non-negotiable.

4. Control your calories.
You can eat “healthy” and still overeat. If fat loss is the goal, you need a calorie deficit.

5. Stop letting the weekend undo your week.
Five good days followed by two days of eating and drinking whatever you want can wipe out your deficit completely.

6. Do it for 12 weeks without constantly changing the plan.
This is where most people fail.

They change their diet.

Change their programme.

Have a bad weekend.

Start again Monday.

You don’t need another hack.

You need a simple plan that fits your life and enough accountability to actually stick to it.

Do the basics exceptionally well for 12 weeks and you’ll be surprised how different you can look.

If you want help getting into the best shape of your life, DM me SHAPE and I’ll show you how I’d approach it with you. by @cyrussavi

JIMBO’S 7KG TRANSFORMATION 🔥

Phase 1: 5kg down in 16 weeks – dialing in nutrition, training, and accountability.

Phase 2: Another 2kg down while building strength and maintaining muscle.

The results speak for themselves.

Ready to level up? DM me COACH to get started! 📩 by @cyrussavi

What I eat in a week to stay in shape

First proper week of the year.
And no… I’m not “starting a diet.”

You won’t see:

❌ Extreme meal prep
❌ Cutting out certain foods

Because if your plan only works for a couple of weeks, it’s not a plan.

I do dieting differently.

The framework hasn’t changed in years:

80% foods that fuel performance, recovery, and focus
20% foods I actually enjoy

That 20% isn’t cheating.

It’s what makes the 80% sustainable.

👉 Dinners out
👉 Dessert without guilt
👉 Eating like a normal human

A few meals off plan won’t ruin progress.

No structure will.

This is how I stay lean year-round:

✅ Protein and fibre locked in
✅ Calories managed without obsession
✅ Food choices that support energy and training
✅ Flexibility built in so life doesn’t derail results

This isn’t genetics.

And it’s definitely not willpower.

It’s systems, habits, and awareness built over 15+ years of doing this and coaching others.

If you feel you’re constantly “starting over” and want to actually master your nutrition…

This is the approach I teach clients.

Not diets.
Not rules.
A system that works in real life.

Because when nutrition feels effortless,
results finally stick. 💪🏽 by @cyrussavi

If I wanted to stay lean, strong and muscular year-round, this is exactly how I’d do it:

1. Training - 4 days per week
Monday / Tuesday / Thursday / Friday.
Upper / Lower split.

Focus on getting stronger, not destroying yourself every session.

Keep your form tight. Train hard. Push close to failure. Track your lifts and progress over time.

2. Cardio - Prioritise steps
Aim for 10-15k steps every day.

Consistent daily movement > long runs and hiit workouts.

3. Nutrition - Structured, not restrictive

High protein. Enough carbs to perform. Fats controlled.
Eat mostly whole foods.

Meal prep for the win.

4. Lifestyle - Recovery is king

Aim for 7-8 hours of sleep.
Manage stress.
Stop treating one bad meal or missed workout like the entire week is ruined. Don’t spiral.

5. Longevity

This isn’t an 8-week transformation. You’re building habits that last a lifetime.

The goal is to build a body you can maintain no matter your age.

Get strong. Stay active. Eat well. Recover properly. Repeat.

Simple structure is key and executing it long enough will mean results are inevitable.

Save this if you’re a busy guy who wants to stay lean, strong and muscular without making fitness your entire life.

Follow @cyrussavi for realistic fat-loss and muscle-building advice for men 30+. by @cyrussavi

Josh didn’t need more motivation.

He needed a plan that worked around a demanding job, social events and real life.

Over 12 weeks, he lost 6kg, became stronger, improved his fitness and completed Hyrox Paris in the best shape he’d been in for years.

No extreme diet.
No endless gym sessions.
Just clear targets, structured training and consistent accountability.

The biggest transformation wasn’t only physical.

His energy improved.
His confidence came back.
He proved to himself that he could take control again.

Busy doesn’t have to mean out of shape.

DM me “COACH” if you’re ready to build a physique that matches your ambition. by @cyrussavi

DM me ENERGY if you want my help to get in the best shape of your life 💪🏽 by @cyrussavi

Want bigger arms? You’re going to have to train them more often 💪🏽 by @cyrussavi

Meet Fred - a successful actor, model, and entrepreneur.

When he first came to me, he was burnt out, frustrated, and off track.

A newborn at home.

An unpredictable work schedule.

And no clear structure for his training or nutrition.

He was skipping workouts, giving in to cravings, and watching the weight creep on.

But he didn’t need more willpower – he needed a system.

So we built one.

Tailored training.

Flexible nutrition.

Accountability that actually fit his lifestyle.

And the result?

In just 10 weeks, Fred reclaimed his routine, rebuilt his body, and reignited his discipline.

He’s leaner, stronger, and back in full control.

This is what happens when high performers stop winging it and start working with strategy.

Proud of the work you put in, Fred 💪🏽

If you want help building an athletic physique - DM me the word COACH and let’s get to it 🙌🏽 by @cyrussavi