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The Lyon Shred

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Fully customized workout program and meal plan created by @patricklyons. Shred fat, build muscle, gain strength. #LyonShred ⁣
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Today is my 11-YEAR GYM-VERSARY 🤯🙏🏼😭🙌🏼😤💪🏼Eleven years ago today on March 2, 2015, I started a gym-based fitness program that my online fitness coach prescribed to me.And it changed my life forever.Prior to that day, the gym felt like an intimidating, overwhelming place.Somewhere I didn’t belong.Somewhere where I felt lost and like everyone else knew what they were doing.But on that day, finally equipped with the guidance of an online fitness coach, all of that changed.I’d only felt lost and overwhelmed because I didn’t have a structured plan to follow or someone with expertise in my corner to ensure I hit my goals.Fast forward 11 years, and I’m in the best shape of my life. My physique has long surpassed what I ever thought possible. My dream physique is now my reality.The gym is now my home. It’s a place I can turn to on good days and bad to get better.It’s a place I catch up with friends over a lift so we can push each other to level up.Many of my best friends I met in the gym.Every new gym I enter is a playground, a place to explore and discover new machines, techniques, and workouts.I look forward to the gym nearly every day, and even on the days I don’t, I always feel better after a workout.The gym had played a transformative role in my own life 11 years ago that I sought to help others experience the exact same thing I had.So 11 years ago after going through my own transformation, I began coaching others online through the same company my coach worked forEight years ago I launched my very own online fitness coaching program: the Lyon Shred.Over the course of those 8 years, I’ve helped 800+ clients all over the world learn how to work out effectively in the gym and facilitated 800+ life-changing total body transformations, just like the one I achieved all those years ago. I’m beyond grateful for the gym and the role it plays in my life, the people it has connected meto, and the transformations it has helped my clients achieve.Eleven years down.A lifetime to go.Spots are available on the Lyon Shred. If you’re serious about turning your own fitness goals into reality, DM me “SHRED” for details. by @thelyonshred

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5 months ago

Let this be your sign that it’s worth proving it to yourself.Not to social media.Not to your friends.Not to anyone watching.To you.Because deep down, you already know what you are capable of. The only question is whether your will is stronger than your excuses.There will always be a reason not to train.You’re tired.Work ran late.The weather’s bad.You had car trouble.You’re sore.Your coworkers are going out for drinks.Excuses are easy. They’re available every single day, everywhere you look.Strength is choosing differently.It’s showing up when it would be easier to skip.It’s prepping the meal when ordering out feels more convenient.It’s going to bed when scrolling would be more comfortable.Every time you follow through, you cast a vote.A vote that your goals matter.A vote that your word means something.A vote that your future is worth temporary discomfort.That is where real confidence comes from.Not from aesthetics. From evidence.Evidence that you can override impulse. Evidence that you can stay consistent. Evidence that your standards are not negotiable.Inside the Lyon Shred, that is what we build.Science-backed training. Personalized nutrition. Weekly check-ins. A structure that helps you stop debating with yourself and start operating with discipline.Your excuses will always be there. The question is whether your will is bigger.If you’re serious about turning your fitness goals into reality, spots are available on the Lyon Shred. DM me “SHRED” for details.PS - you can check out some of my clients’ incredible transformations on @thelyonshred. If they can do it, I promise you can, too. by @thelyonshred

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5 months ago

Check out my client @grayson.with.an.a’s (AND HIS PARENTS’) incredible results on @thelyonshred 🤯💪🏼👀Here’s Grayson’s testimonial in his own words: “For years I have been doing consistent weight training, but only recently had it really started to bother me that I wasn’t making progress. I couldn’t seem to figure out how to push myself. When I started the Lyon Shred, I was gambling. Patrick wanted me to do the advanced program and show up to the gym 6 times a week. I followed his instructions and got what I was looking for. The program kicked my butt! Was it hard? Absolutely. Did I follow it to a tee? Absolutely not. But Patrick helped me make the most of the program when I couldn’t give it 100%. I’m thrilled with my results and can say confidently that I am in the best shape of my life. I plan to keep it that way!”Couldn’t be more proud of and pumped for you, Grayson! You absolutely crushed it on Lyon Shred 2.0, and it’s freaking awesome seeing the results you achieved.Thank you for trusting me on your journey, and thank you for putting in the work. Just like you said, it ain’t about being “perfect” and following the program to a tee 100% of the time. It’s about learning and applying the right lifestyle habits to make progress even when “life happens”. And I’d say you did exactly that👊🏼Here’s to even more gains to come 🤝 (Grayson has since proceeded on to Lyon Shred 3.0 for even more gains 😎). And NOT ONLY THAT, he gifted 3 months of my coaching to his parents who got in the best shape of their lives on my custom fitness program, too!! Fitness with the whole family >>> If you’re serious about turning your own fitness goals into reality just like Grayson and his parents did, spots are available on the Lyon Shred. DM me “SHRED” for details!PS - only 2 days left to sign up for my coaching and be automatically eligible for entry into my annual $1000 Lyon Shred Transformation Contest! by @thelyonshred

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6 months ago

I’M HAVING A $1000 TRANSFORMATION CONTEST TO KICK OFF 2026!!!🤯💪🏼🙌🏼To kick off 2026, I’m hosting the 7th annual $1000 Lyon Shred Transformation Contest!! This year, I challenge you to get in the best shape of your life during the first 3 months of the year. Or if your fitness goals have a time horizon of 3+ months, I at least challenge you to get in your best shape in recent history.Since launching the Lyon Shred nearly 8 years ago, I’ve coached 800+ clients through incredible transformations.These transformations have resulted in substantial body compositional changes, and they’ve literally changed people’s lives.Those are the words numerous clients have used both during and after my programs.I want to even further incentivize you to make a commitment to yourself in 2026.For the contest, you will have 90 days to achieve the best transformation possible.To be eligible for the contest, you must use a Lyon Shred program.The transformation contest will be judged based on 2 factors:1️⃣Overall physical transformation2️⃣Testimonial after program completionTwo winners will each win $500 based on the above criteria.Deadline for contest entry is Monday, January 26, 2026 at 11:59pm Pacific Time.Once entered, you may begin your program any time on or before January 26. All clients currently working with me with a start date on or after December 26 are automatically entered.Regardless of when you start(ed) your program, the maximum allowable time between before/after images is 90 days.If you’ve been thinking about joining the Lyon Shred or taking your fitness to the next level, I would love to work with you.If you’re serious about finally turning your fitness goals into reality, DM me “SHRED” for details. Let’s make 2026 your best year yet 💪🏼Check out previous client transformations on @thelyonshred.PS - existing Lyon Shred clients are still eligible. You can sign up for a new program, re-up for coaching with an existing program, or pay a recommitment entry fee to join the contest without coaching. by @thelyonshred

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7 months ago

Guess the body fat % in each picture!! I just got my official DEXA scan body fat % exactly ONE WEEK OUT 👀Exactly one week from today, I’ll be stepping on stage for my first natural bodybuilding competition of the season 👀There are exactly 15 weeks between these pictures. Between these two moments, I’ve proven to myself exactly what I’m capable of when I go all-in in pursuit of a larger-than-life fitness goal: winning my natural pro card.I’ve been passionate about fitness and “willing to do what it takes” to achieve my fitness goals for the past decade. But over the past 15 weeks (and the 25 weeks of lean bulking before that), I’ve far exceeded what I ever knew myself to be capable of. And for that, I’m incredibly proud of myself.By far the most extreme aspect of this prep has been the number of steps. I have been averaging at least 25,000 steps per day, but as of late I’ve bumped that up to 30-45,000 steps per day. Those were absolutely unfathomable numbers to me even a few months ago, and now they’re simply my norm.Doing so has enabled me to continue losing 1.5-2lbs per week while consuming 2800-3000+ calories per day. I’ve been in a steady state of 2,835kcals for several weeks now, and I’ll be holding strong to that so long as my body’s responsiveness remains as high as it currently is.I have a rule that I’ll never recommend something to clients that I’m not either currently doing or haven’t been willing to do previously. This prep has been a journey of literally walking the walk to a magnitude I’ve never achieved before. I typically have clients walking somewhere between 8-15,000 steps depending on their willingness/ability, and they get amazing results from doing so.Bumping my steps up to a consistent 35k+ average steps for the last 3 weeks has supercharged my results beyond what I ever knew possible.This of course also required resistance training 6-7x per week, sleeping a minimum of 8hrs per night, consuming 277g of protein per day, supplementing optimally, and drinking at least 1-1.5g of water per day. The result? My body fat % has dropped from 14.0% to 7.4% in 15 weeks 💪🏼🙌🏼 I’m beyond stoked.November 8: I’m coming for you 🏆 by @thelyonshred

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9 months ago

Aayush turned his dream physique into reality in just 90 days on the Lyon Shred💪🏼He especially struggled with nutrition at the beginning, but through my coaching, he locked in both exercise and nutrition and absolutely crushed it on the program.I’m stoked to finally announce the Aayush is officially the second of the two winners of the 2025 Lyon Shred Transformation Contest!!In Aayush’s own words:“Joining the Lyon Shred program has been a truly life-changing experience for me. As someone who was once extremely fragile and battling a brain tumor, I never imagined I would one day have the physique I always dreamed of. Building muscle seemed out of reach—but Lyon Shred proved me wrong.Patrick’s methodical and evidence-based approach eliminated all the guesswork. From personalized guidance on what to lift, how to lift, and exactly what to eat, the entire process was incredibly structured and easy to follow. Thanks to his expertise, I not only achieved my goal weight but also reached the ideal physique range recommended by my doctors—all in a record time of just two months.Even more remarkably, my medical reports, including liver function and cholesterol levels, came back completely normal. This transformation has been more than just physical—it’s been empowering, healing, and deeply motivating.Patrick was always patient, responsive, and available to answer any questions I had—often within the same day. His unwavering support made a world of difference throughout the journey.I wholeheartedly recommend the Lyon Shred program to anyone looking to transform their body and health. It worked wonders for me, and I’m confident it can do the same for you.”If you’re serious about turning your fitness goals into reality just like Aayush did, DM me “SHRED” for details. by @thelyonshred

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a year ago

Andrew completely transformed his body on the Lyon Shred with just a few simple habits 🤯💪🏼🙌🏼Namely, Andrew prioritized sleep, steps, workouts, and nutrition and cut out alcohol for 90 days.I’m stoked to announce that Andrew is OFFICIALLY one of the winners of the 2025 Lyon Shred Transformation Contest!!In Andrew’s own words:“Working with Patrick through his Lyon Shred program has been one of the most rewarding experiences of my fitness journey. Over the course of the program, I went from 200 pounds to 190 pounds—all while maintaining the same level of strength. But what stood out to me even more than the results was the process. I genuinely looked forward to every workout. Patrick’s gym sessions are challenging, intentional, and always rooted in progress, not punishment.His approach to fitness isn’t just about looking good—it’s about building sustainable habits and a lifestyle that supports long-term health. I especially appreciated his philosophy around nutrition, particularly the concept of “eating colors.” It simplified everything for me and helped shift my relationship with food. Instead of obsessing over calories or fads, I learned to enjoy nourishing my body with real, vibrant foods.Patrick also emphasized areas of wellness that are often overlooked—like sleep and eliminating alcohol. Focusing on those two elements alone had a massive impact on my mental clarity and overall physical health. I’m sleeping better, recovering faster, and feeling more balanced throughout the day.What makes Patrick truly special, though, is his mindset. He doesn’t just train your body—he challenges your mentality. He’s all about the long game. No crash diets, no shortcuts, just consistent growth and a commitment to always getting a little better. Having someone in my corner who genuinely cares about my progress, both in and out of the gym, has made all the difference.I’m incredibly grateful to have Patrick in my life—not just as a trainer, but as a motivator and friend. His impact has gone far beyond the scale or the mirror. It’s a whole new way of living, and I’m all in.”PS - watch the vids attached to this post. Guaranteed inspiration. by @thelyonshred

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a year ago

Changes I made to my diet/exercise to win a natural bodybuilding competition ⬇️First I want to explicitly address that, yes, this was an NPC “natural” men’s physique competition. I had to take a polygraph (lie detector) test to validate that I have not taken any banned / prohibited performance-enhancing substances like steroids.Since I won the competition and qualified for Nationals in November, I will have to do both a polygraph and urine analysis to confirm no steroid usage at Nationals. Natural bodybuilding is far healthier than the alternative, and I am a massive advocate for actualizing your genetic potential to prove to yourself what your body is capable of.That aside, here’s what I did in the 1-2 months leading to show day:1. I bumped workout frequency from my usual 5-6 up to 6-7 days/week.2. I increased my steps from 20k 25-30k/day.3. I increased my water intake from ~1 gallon to 1.5+ gallons/day.4. I consumed insanely high protein, high fiber meals daily. My daily protein intake was ~240-250g, and my daily fiber intake was 80-90g, all while in a calorie deficit.5. I increased my nutrition tracking precision from 2700 +/- 50kcals to 2700 +/- 0kcals (meaning that I had no variance in my calorie intake from one day to the next).6. I did not eat at a restaurant a single time in January, and I only ate at a restaurant once in December over the holidays.7. I cooked every meal I ate, other than some meals back home over the holidays.8. I increased my sleep from ~8hrs to 8.5-9hrs/night on every possible occasion.I will not live the rest of my life doing those 8 things, but they enabled me to take my physique to the next level / a level beyond what I’ve ever achieved previously. Many of these habits are unsustainable and not things I recommend to the vast majority of people, including my own clients. But for small bursts of time when the most dramatic results humanly possible are desired, they absolutely can be effective.Finally, it is possible to achieve amazing results with far less extreme habits than the ones described above. I didn’t live this way for all 28 weeks between these two photos, just the final stretch of 1-2 months. by @thelyonshred

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a year ago

Is your primary fitness goal in 2025 bulking or cutting or something else? (select your answer in the poll⬇️) by @thelyonshred

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a year ago

Today is the FINAL DAY to sign up for the 2025 $1000 Lyon Shred Transformation Contest!! 💪🏼All clients who sign up by EOD today, Monday, January 20, will be automatically entered into my annual transformation contest. Two winners will each be selected to win $500 based on their transformation and testimonial!If you’re ready to turn your fitness goals into reality once and for all, DM me “SHRED” for details.Also CAN WE TALK ABOUT TRISTAN’S INCREDIBLE TRANSFORMATION ON THE LYON SHRED!? (the first Australian!!)💪🏼🙌🏼While the majority of Lyon Shred clients are in America, I have clients in 16 countries on 6 continents:1. U.S.A.2. Canada3. Morocco4. India5. Great Britain6. Germany7. Denmark8. Italy9. Singapore10. Brazil11. Cambodia12. Australia13. Indonesia14. Syria15. South Korea16. The NetherlandsTristan’s a certified trainer himself now, and I couldn’t be more pumped for him. Here’s his testimonial in his own words:“Before starting working with Patrick, I plateaued after going through the newbie gainz phase.My biggest reason for not progressing was over-training/not allowing my body to recover. My average sessions were 2-4 hours of training per day (~42 sessions per month). On top of that, I was surfing, running, and had a physical job. This is when I inboxed Patrick about coaching.Patrick created a specifically tailored workout program and nutrition plan for me, designed to add muscular size across my entire body. I shifted from over-training to just six 1-hour workout sessions per week. For 13 weeks, we did weekly check-ins, and Patrick was happy to answer any questions I had during the week as well. I also had access to an online support group (the Lyon Shred Community) with Patrick’s clients from all over the world.It doesn’t matter where your coach lives; it’s just a matter of finding someone to suit your needs. The key is to be able to trust your coach and stick with the program. I highly recommend Patrick Lyons as an online fitness coach, as he was able to help me so much and educate me on all aspects of fitness.”If you’re ready to turn your fitness goals into reality like Tristan did, DM me “SHRED” for details. by @thelyonshred

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2 years ago

TOREY IS A PREVIOUS LYON SHRED TRANSFORMATION CONTEST WINNER! 🤯💪🏼Torey absolutely crushed it on the program, and his 90-day transformation speaks for itself. Here’s his testimonial in his own words:“I was looking for a change in my fitness routine, which wasn’t much at the time, and came across some of Patrick’s content and decided to reach out. I’m so glad I did! My wife and I both decided to kick off the New Year with Patrick! I’ve never done anything like this before and was blown away by Patrick’s communication leading up to the program, answering all my questions and creating a truly customized nutrition and workout plan based on my goals and the equipment I had access to.The plan was easy to comprehend and manageable on a daily basis even with a full time job, trips, and a 1-year-old to take care of. Patrick was there at every stage of the plan. For any questions or concerns, he ALWAYS made time and had a suggestion backed by science. I’m so happy to have had this experience to not only transform physically but also gain so much knowledge about exercise and nutrition that I never knew. Over the course of the program I lost fat and gained muscle and strength I haven’t seen in over 10 years!Patrick, thank you for holding me accountable when I needed it and inspiring throughout the program with your positivity! Our family is feeling so healthy and fit thanks to you!If you are looking for a positive change in your lifestyle, the Lyon Shred is life changing!”Couldn’t be more proud of the results Torey achieved, and he continues to redefine the “dad bod” one day at a time 💪🏼🙌🏼Signups for the 2025 Lyon Shred transformation contest are officially open - two winners will each receive $500 based upon your testimonial and transformation pics.If you’re serious about turning your fitness goals into reality, there’s no time better than the present to work toward getting in the best shape of your life. DM me “SHRED” for details.PS - new clients and previous Lyon Shred clients are both eligible for the contest. All clients who sign up for coaching by January 20 are automatically entered. by @thelyonshred

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2 years ago

Check out Camille’s incredible transformation on the Lyon Shred Women’s Specialization Program 🤯💪🏼🍑🙌🏼@camillecypress was already in great shape before she came to me for coaching, but we took things to the next level through the Lyon Shred Women’s Specialization Program.She came to me seeking to feel better and more energized, lose belly / love handle fat, make glute gains, and tone her arms and stomach. I can confidently say we accomplished all of her goals over the course of these 90 days working together.In Camille’s own words:“Working with Patrick was wonderful. He provided constructive, direct, and helpful feedback. His program is well written and organized. This program does rely on the client to be the master of their own fate in many ways, but Patrick is there to be as hands-on as you would like!I personally took a more hands-off approach as I have been dealing with health issues that are somewhat unique, but despite that, Patrick did his best to keep me on track and encourage me to better my training each week. Overall, I feel like my nutrition habits have improved, I feel more energized and stronger than I first began, and am happier with my figure. I am finally able to fit comfortably into jeans that I loved a year ago but outgrew and I’m so glad that I kept them! I would certainly recommend his coaching and program to anyone who is looking for a body re-comp or to just get back on the proverbial ‘horse’ of working out!”So, so proud of you, Camille! You’re a testament to the fact that even small optimizations to nutrition and exercise can compound into super significant changes. You should absolutely be proud of the results you’ve achieved because you earned them through the work you put in over these 3 months 💪🏼🙌🏼If you’re serious about turning your own fitness goals into reality in 2025, I’d love to work with you.Spots are available on the Lyon Shred. DM me “SHRED” details.PS - only 3 days left to sign up for the 2025 $1000 Lyon Shred Transformation Contest! All clients who sign up by January 20 are automatically entered. by @thelyonshred

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2 years ago