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The Training Club| Online Coaching

@thetrainingclub___

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Transform your body
👇🏼👇🏼👇🏼

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Want results ?

❌ No “8 week shred challenge”

❌ No crazy diets

❌ No flashy new exercises

❌ No 💉 💊

❌ No meal restrictions

✅ Simple nutrition

✅ Personalised program for specific goals

✅ Training to get strong

✅ Eating to fuel

✅ Sticking to the plan

Want to get started?

DM “coaching” to book a free consultation call to see if we are the right fit to work together. by @thetrainingclub___

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5 months ago

DM “coaching” to lose the gut by @thetrainingclub___

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2 days ago

🚨 Comment “run” for the exact 7 day plan I use to maintain muscle while improving running.

If you want to start running more and maybe run marathons, triathlons or compete in Hyrox but don’t want to be <75kgs and look like a child whenever you have a t-shirt on, this is for you.

First thing first, you need to decide how seriously you want to take your running. If you want to become a competitive runner, you’re going to have to accept that you’re probably going to have to slim down a little bit, especially if you’re a bigger boy.

However, if you want to run half marathons / marathons casually to the best of your ability while maintaining a good amount of muscle so you look solid, these are some things you need to focus on.

✅ CALORIE INTAKE.

If you’re hitting 4-6 strength sessions per week on top of
4-5 runs, you will need to eat a lot of food to fuel this. Focus on eating 300-400 calories above your maintenance. On your big training days, where you’ve got a double session + a big day of work, you’ll need to eat even more to give your body a chance to recover so you’re ready to go again the next day.

✅ SLEEP

With all this training and double-session days, sleep and recovery become more vital than ever. Without 7+ hours of sleep/night, you’re going to burn out really quickly.
Prioritise sleep, get to bed early and let your body recover for your morning

✅ CARBS

Along with your calorie intake, you’ll need to increase the amount of carbs you’re fueling your body with. Pre- and post-training carbs are extremely important to fuel your sessions. Pre-training, you need fast-releasing carbs, and post-training, you need to fuel back up with more carbs so you’ve got energy for your next session.

✅ HEAVY LIFTING

If you want to maintain muscle mass with all the extra running sessions, you need to continue lifting heavy in the gym. Make sure you have a program designed for your goals. If you need help with this, DM me “coaching” by @thetrainingclub___

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4 days ago

Drop the gut ‼️

If you want to drop the belly fat as fast as you can without starving, these are the only foods I’d be eating for the next 3 months.

Meats: 🥩

Chicken breast
Extra lean beef mince
Kangaroo
White fish
Tuna
Steaks

Veg: 🥦

Spud lite potato
Sweet potato
Leafy greens
Broccoli
Pumpkin
Peas & corn
Capsicums
Cucumbers

Fruits: 🍇

Strawberries
Blueberries
Raspberries
Bananas
Peaches
Oranges
Mandarins
Kiwis
Frozen fruits

Other 🥣

Greek yogurt
Eggs
Oats
Rice
Low calorie wraps
English muffins
Sourdough bread

Eat these food 90% of the time.

Monday-Friday = 500-800 cal deficit
Saturday-Sunday = eat at maintenance

Eat high protein every meal.

Eat high volume foods to stay full.

If you need help with your nutrition to lose the fat before summer

DM me “coaching” now. by @thetrainingclub___

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5 days ago

20 rules to peak in your 30s

1. Creatine daily
2. Whole foods 90% of the time (10% beers, burgers, pizza, ice cream)
3. Strength train minimum 4x weekly
4. Red zone cardio (sprints)
5. Active hobbies (tennis, paddle, surf, golf)
6. Wake up with the sun
7. 7 hours minimum sleep (sleep is king)
8. Sauna regularly (daily if you can)
9. Eat the rainbow (colourful veggies and fruit) skin, hair, energy, recovery, performance, gut health.
10. Lock in your training times (block it out in your calendar and don’t miss)
11. Train with intensity (push to failure or close to)
12. Limit big weekends (you’re not 21 anymore)
13. Cut out the all or nothing kind set (find the plan / routine that works for you)
14. Track your sessions (lift heavier weekly)
15. Stop underrating (eat for fuel)
16. Don’t neglect carbs (carbs fuel you)
17. Fruit should be all you have for snacks
18. Eat more meat (almost every meal should have at least 200g of lean meat)
19. Treat recovery like training.
20. Follow a plan

Don’t have one ?

DM me “coaching” now. by @thetrainingclub___

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11 days ago

Here’s why….

If you’ve been in a calorie deficit and you’re training hard but weight loss has plateaued, this could be why…

NOT TRACKING CORRECTLY

if you’ve been weighing everything you eat, adding your liquid calories, cooking oils, snacks, butter, and the handful of lollies you had to your myfitnesspal daily, you can skip this part.

However, if you’re doing all of this, it could be a the main reason your calorie deficit isn’t working.

ACTIVITY LEVELS

If you have decreased your daily activity, or you’ve entered “very active” into the online calorie calculator you got your calories from, then this may be a big reason why you’re not actually in a deficit.

A lot of people state that they are “very active” just because they do 4 strength sessions and hit 10,000 steps per day. However, for the rest of the day, you’re in your office sitting down working.

If you’re not training daily and working a physical job, you are not “very active.”

METABOLIC ADAPTION

If you put yourself in a deficit for a long time, your body will adapt and learn to live off the calories you are giving yourself.

You may have also lost 10-15Kgs since you started meaning your total daily expenditure is going to be less as you now weigh less.

This means you will naturally burn less calories than before.

Take a small diet break and get your new calories / macros for your current size.

If you want to join the program DM me “coaching” now. by @thetrainingclub___

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23 days ago

Follow what works.

If you know someone who is absolutely jacked, <12% body fat, a shit load of muscle mass, can still run a sub 20minute 5km but also bench press 140kgs for reps.

You need to understand that these people who look like they should be playing professional sports all do the same things daily/weekly to look and perform like this.

And you can easily follow their footsteps.

✔️ Same meals

The fittest people you know probably eat the same 4-5 meals every single week. They more than likely also have the same breakfast and lunch every day. Boring wins every time.

✔️ Train at the same time daily

Routine is everything when building an elite physique. All the fittest people I know usually train at the exact same time every day, they also have a routine that probably has them waking up, going to sleep, eating, and doing most things at the same time every day. No guesswork.

✔️ Think about food as fuel.

They don’t guess what they’re going to eatthey know how many calories and macros they need at each point of the day to perform and recover. It’s not obsessive, it’s discipline.

✔️ Stick to boundaries.

Yes, you can enjoy a drink and a night out; however, you need to set boundaries when it comes to eating out, drinking, and partying. Most of the fittest people you know probably only drink on special occasions, and when they have big dinners or nights out, they’re usually planned their week of eating around it. Again, it’s not obsessive; it’s discipline.

✔️ They stick to the plan.

They have a meal plan, they have a training program, they have a daily routine, and they barely ever fall off it. If you’re just making up shit as you go, you’ll always have an average body.

If you want a plan that’s going to make you the fittest person in your office,

DM me “coaching” now. by @thetrainingclub___

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24 days ago

Here’s what works 👇🏼

Instead of listening to 21 year old influencer who has never coached a client on the gym floor in their life, here’s what has worked for me and my clients for 8+ years.

✅ Lift to get strong always

If the goal is putting on muscle, burning fat, performing in your chosen sport, getting an athletic body, lifting to get stronger is going to be the main thing that gets you there.

✅ The sessions you don’t want to do are always the ones that make you feel the best.

The day you don’t want to train, when you sit in your car for 20 minutes contemplating driving straight home, these are the sessions that matter the most. And just like you I feel this very often, I just choose to hit the session 100% of the time.

✅ Short intense conditioning > boring long cardio.

If the goal is to look good / athletic, high intense conditioning is always going to be better than long boring cardio. Unless your goal is to run marathons, you really don’t need to be doing 2 hour long runs. Sprints, intervals, red zone cardio will get you in elite shape.

✅ Macros matter just as much as calories.

A calorie deficit/surplus will make you lose / gain weight but hitting your macros is the thing that is going to have you sub 12% body fat with a shit load of muscle mass, making people ask “what sport do you play”

✅ Train movements not muscles

Instead of running the “bro split” train movements. Push, pull, hinge, rotation, anti rotation. This is how you build athletic physique.

✅ Stop dropping your carbs

This one took me years to stop. But carbs are your bodies laney source. Without them you cannot perform at training and through the day. Use carbs as fuel, do not neglect them.

✅ Find the form of cardio you actually enjoy

Instead of doing shit you don’t enjoy, find the forms of cardio you like and do it more often. Tennis, swimming, running , Hyrox, whatever you love, do it often.

✅ Simple recovery is king

Forget the ice baths, hot plunges, normatech boots. Sleep, eat well, stretch.

DM me “coaching” if you want a coach who has been through all the struggles you are. by @thetrainingclub___

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25 days ago

Full meal plan

2200-2400 cals
170-185g protein
45-55g fat
240-260g carbs

Breakfast: 🍳
2 full eggs + 1/2 cup egg whites
Sourdough
1/2 avocado

Lunch: 🐔
200-250g chicken breast
150g cooked Jasmine rice
1 cup frozen veg
Honey + soy

Dinner: 🥩

200-250g extra lean beef mince
300g sweet potato
50g cottage cheese
1/4 avocado
Hot honey

Snacks: 🫐
Low calorie fruits
Strawberries, blueberries, raspberries, watermelon

Dessert: 🥣
300g Chobani no added sugar Greek yogurt
Blueberries
Honey

If you want help getting shredded for summer

DM me “coaching” now. by @thetrainingclub___

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a month ago

Take out options.

Just because you’re getting take away doesn’t mean you have to blow out and eat 1500 calories.

Simple options.

Think protein first.

Remove high calorie ingredients or swap them out.

Get some veg into your meals.

DM me “coaching” if you need help with your diet. by @thetrainingclub___

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a month ago

Your plan 🚨

Comment “plan” for the 6 month gym plan.

✔️ 0-8 weeks.

Fat loss phase

4 strength + 1-2 cardio sessions weekly.

Uppers (push pull)
Lowers (squat focus)
Uppers (push pull)
Lowers (hinge focus)

8-12 rep range

Whole foods 90% of the time

Eating in a 600+ deficit to burn as much fat as possible in 8 weeks.

2x body weight in protein (80kgs =160g protein)

0.7g fat per KG

Carbs fill the rest

✔️ Weeks 8-12

Reverse diet phase

4 strength + 1-2 cardio sessions weekly.

Uppers (push pull)
Lowers (squat focus)
Uppers (push pull)
Lowers (hinge focus)

6-10 rep range

Whole foods 90% of the time

Calories go up 100-200 weekly until you’re at your new maintenance.

2x body weight for protein
0.75x body weight for fats
Carbs fill the rest.

✔️ Weeks 12-16+

Lean gain phase.

5x strength
2x conditioning

Upper push
Upper pull
Lower push
Conditioning (running, ergs, HIIT)
Upper push x pull
Lower pull
Conditioning (running, ergs, HIIT)

4-8 rep range

Eat in a 200-300 surplus and enter a lean gain phase. Building as ouch lean muscle mass as possible while keeping fat off.

Every 6-8 weeks have a 7-10 day mini cut to maintain low body fat %

95% whole foods

1.8-2x body weight in protein
0.7-1x body weight fats
Fill the rest with carbs

Want to completely transform your body ?

DM me “coaching” now. by @thetrainingclub___

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a month ago

1. Muscular Failure is taking your set to where physically can not do another rep. It’s safe for isolated exercises like bicep curls or leg extensions.

2. Technical Failure stopping the set when you can’t complete a rep with correct form. Once you start swinging or losing control, the sets done. Use this for heavy your compound lifts.

3. Mechanical Failure is when you start using the wrong muscles for the exercise, your body will change angles to force out more reps without using the muscles you’re actually trying to train.

Understanding when to use these is how you build an elite physique safely. by @thetrainingclub___

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2 months ago