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Chris Wright | Men Over 30 Fat Loss Coach

@chriswrightcoach

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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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COMMENT ‘SUPS’ BELOW FOR THE FULL GUIDE 👇 Some supplements are worth your money. Others are a complete waste. And while timing can matter for a few, consistency and getting the right dose are far more important. Here’s a simple breakdown 👇 🌙 Magnesium Glycinate — Evening or before bed. May help with sleep quality, particularly if your magnesium intake is low. ☕ Caffeine — Morning or before training. Avoid it within 8–10 hours of bedtime if it affects your sleep. 🥛 Whey Protein — ANYTIME. Use it whenever you need help hitting your daily protein target. 🌿 Ashwagandha — Afternoon or evening if you choose to use it. Some evidence suggests it may help with stress, but results vary and it isn’t suitable for everyone. ☀️ Vitamin D3 — With a meal containing some fat to support absorption. Supplement according to your needs; K2 isn’t automatically necessary. 💧 Electrolytes — Around sweaty training sessions, particularly in hot conditions. Not everyone needs additional electrolytes every morning. 🐟 Omega-3 — With a meal, ideally containing some fat. Particularly useful if you rarely eat oily fish. 💪 Creatine — ANYTIME. 5-10g daily. No need to cycle it or worry about timing. The biggest mistake? Spending hundreds on supplements while neglecting your training, nutrition, sleep and recovery. Get those right FIRST. Then use supplements to fill the gaps and make your life easier. 👇 Comment “SUPS” and I’ll send you my FREE supplement guide covering what’s actually worth buying, what to avoid and how to use them properly 💊
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Comment “MEAL PLAN” for the exact layout and I’ll send it over ⤵️👊 Eating on a cut doesn’t need to be complicated You don’t need six meals a day or to live on next to no carbs This gives you a simple structure, protein at every meal, flexibility with your food choices and something planned for the evening so you’re not raiding the cupboards Easy to follow. Easy to repeat. That’s what gets results. 🙌
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Back where it all started 🇦🇪
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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
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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.
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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. 🚀
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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 🙌
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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 🙌
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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. ⬇️
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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 🔁
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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.
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How many times have you said: “I just haven't got the time at the moment.” And honestly, I get it. You've got work, family, responsibilities, a million things to think about, and barely enough time to get it all done. The last thing you need is another person telling you to wake up at 5 am, train six days a week and meal prep every Sunday. But here's something worth thinking about. How long have you been putting yourself last? How long have you promised yourself you'll get back into shape when work gets less stressful, the kids get older, or life gets a little easier? And how many times has that perfect moment actually arrived? The truth is, you can spend another six months waiting for the right time. Or you can spend the next six months making progress with the time you've actually got. You don't need to overhaul your entire life. You don't need hours in the gym. You don't need a perfect diet. You need a realistic plan, a few non-negotiable habits and the willingness to keep showing up, even when life gets busy. Because looking after yourself doesn't mean taking something away from your family. It means making sure you're looking after the person they rely on, too. Your health matters. Your goals matter. And you don't have to keep putting them off. At FITLAB, we help you build a plan around your real life, so you can stop waiting and start making progress. You don't need to find more time. You need to make the time you have count.
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