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Eat Like This = Look Like a Pregnant Water Buffalo!

I had a great response from Monday’s newsletter.

It would appear that many of you have left if to the last minute before your holiday this year to get in shape,

So the “one week last desperate attempt to shed some fat plan” went down a treat :)

If you missed this then catch up here <<<<====

BUT…I made a big mistake which was pointed out by two people and no doubt noted by several others…

I said to eat 75kg of carbohydrate when I should have said 75g.

BIG difference.

Like a 1000 times bigger.

Now I know you all like carbs…I love carbs, but if you eat 75kg of carbs in one day, which so happens to be enough carbs for nearly 3 years…

…you will be more bloated than a pregnant water buffalo which is not a good look, trust me :)

That aside, a few people asked why I had a mix of low intensity and high intensity cardio in the plan

And why was low intensity cardio even there when I always seem to favour high intensity

Good question.

If you are just working out once per day I would always favour high intensity over low, but if you are doing weight training on a given day it MAY be wise to stick to low intensity cardio to avoid overtraining and enhance recovery.

Make sense?

One more thing before I go.

I just want to clear something up.

There is no magical plan in getting in shape.

There is no silver bullet.

Often we get asked, “What is THAT person doing that I am not and why are they getting amazing results yet I’m staying the same”

The answer is so simple and plain that it almost seems untrue.

This is the answer…

* A mix of weight training and effective cardio, 4-6 times per week

* Lean protein, lots of green vegetables and healthy fats 4-5 times per day

* Limited alcohol intake

* Goal setting and belief you can achieve these goals.

There we go.

That’s the silver bullet.

Tom and I, are two of just a handful of trainers in the City that specialise in 30min training sessions which means you can back at your desk within the hour.

Have a great day and be sure to check back on Friday as Tom has some good news this time :)

Gav “water buffalo” Gillibrand.

The “Lose Fat in 7 Days” Plan – It’s Possible :)

Someone asked me the other week…

“If I have one week left before I go on holiday, what can I do to look my very best around the pool?”

I said ” Forget it, it’s too late. You needed to start 8 weeks ago… :)”

This reminds me of the old Chinese proverb.

“The best time to plant a tree was 20 years ago. The second best time is now”

Many people leave getting in shape to the last minute and then get frustrated when they don’t get results just literally a few weeks before an event like a holiday, wedding or birthday.

You can’t do much in 7 days but this is what you COULD do, if push comes to shove.

Here is the…

…”lose as much fat as possible and look good for the beach in 7 days plan”


* Monday

AM – Fasted cardio before breakfast – 45min incline walk on treadmill

PM – Weight training – upper body

* Tuesday

AM  – Fasted HIIT cardi0 – sprints/sled/tabata or some variation.

* Wednesday

AM – Fasted cardio before breakfast – 45min incline walk on treadmill

PM – Weight training – legs

* Thursday

PM – HIIT cardi0 – sprints/sled/tabata or some variation

* Friday

AM – Fasted cardio before breakfast – 45min incline walk on treadmill

PM – Weight training – upper body

* Saturday

Rest day :)

* Sunday

AM – Fasted cardio before breakfast – 45min incline walk on treadmill

PM – Weight training – legs.

Here we have four weight training sessions and six cardio sessions.

Two upper body sessions and two leg sessions

Of the cardio, two sessions of LISS (Low intensity steady state cardio) and two HIIT (High intensity interval training.

Ten training sessions in the week.

Too much?

What do you expect with only seven days to work with?



Eat four meals in the day with the formula I’ve mentioned many times before.


2 x bodyweight in kg in grams of protein

1 x bodyweight in kg in grams of fat

1 x bodyweight in grams of carbs

e.g Bodyweight of 75kg


150g protein

75g fat

75g carbs (these carbs should be post weight training in the evening)

Other points to consider

* Drink 3 litres of water every day.

* Coffee 60min before AM workouts only

* Don’t miss a meal and make sure you hit your macros every day.

* Sleep 7hrs minimum

* No booze

^^^Yes, none!

So there we have it…the crash course in burning body fat in 7 days.

How much difference will this make in one week?

Well that’s like saying how long is a piece of string.

The answer is no idea but you will be definitely in a better place than you were seven days ago…

It’s not a plan I would advise MOST people to do…

…It’s just to suggest what you MIGHT do if you left it too late.

The key point to take home is to start early.

Tom and I know exactly how to get you in shape but unlike the growth of a tree that takes 20 years and more…

…you can expect to see some serious results in 8-12 weeks.

Like these guys =>>>>

Have a great day and speak to you on Wednesday.


PS. If you reading this and thinking you would like to train with Tom, or myself then respond directly to this email.

The hardest part of the journey is the first step.

We know this.

Take the first step, drop us a line and let’s get you on the road to achieving your best results yet.

How To Have SUCCESS in Your Life

So we had a fantastic response to my question yesterday…

If you didn’t see yesterday’s newsletter, my question was this:

Are you more interested in your health or losing body fat and looking good?

Now I’m not going to go into your responses today, as I want to go through all the answers over the weekend and will write about those responses next week…

Some were surprising…

…but I want to say thanks :)

Thanks for the replies and also the kind words about how much you enjoy the newsletter content…

It truly warms the cockles of my heart to hear this and I feel very happy and grateful that we (Tom & I) can provide such value to you all.

For those that didn’t reply, now is your chance…

Look at the question and fire away^^^

I really want to know your answers…

Thanks in advance.

On to today’s content.

Your fitness/health blueprint.

Your upper limit…

Your glass ceiling…

We’ve all got one in every aspect of our lives…

Emotional, physical, financial, relationships…whatever…


A woman who is in abusive relationship, leaves the man and then gets together with another man who abuses her…

A person who earns good money, saves a little but always ends up spending it and more and actually goes into debt every year, always struggling…

Or the person that knows what to eat and is trying to lose weight…loses 5kg and then puts the weight straight back on when ALL they had to do was repeat what they did before…

…or the guy that wins 12million on the lottery and then spends it all within 5 years and ends up back on the dole and/or ends up as a guest of her Majesty.

True story^^^

Any of this make any sense to you?

I’m sure it does.

What is your upper limit in health/fitness/fat loss?

Do you believe you can achieve the results you desire?

Because if you don’t, you will always revert back to where you were before.

It’s like your body has it’s own built in thermostat.

When it gets too hot, the air-con switches on…when it gets too cold, the air-con turns off.

We are exactly the same and will ALWAYS revert back to our norm.

Our comfort zone.

The upper limit problem, the glass ceiling.

So how do we break through this glass ceiling?

Well my friends, that’s the sixty-four-thousand-dollar question :)

To start with you need to set goals.

You need to believe that you can achieve your goals…

…and you need a plan to follow.

BUT…sometimes it just ain’t that easy

Fortunately, we have an expert available to help, as this sometimes goes far beyond the depths of mine or Tom’s capabilities and knowledge.

Enter Chloe Brotheridge.

Chloe is a hypnotherapist who has helped several of my clients before…

She is an expert in her field and can help YOU with weight loss, stopping smoking, sleep issues, confidence, anxiety, fears, phobias and much more.

Check out some of her testimonials


Chloe can help you push through your upper limits…

Help you breakthrough your glass ceiling, whatever it is

Contact Chloe directly through her website and rest assured that anything you say to her will remain confidential between you and her.

I know she has helped a few of my clients…now I’m not sure WHO they are but she has definitely helped them :)


I’ll leave that with you for now…

Have a great weekend


PS. I put 4kg on in 7 days in Crete.

2kg of that has gone already…I cut all my carbs the last 3 days and upped my water intake to about 4 litres per day.

Peeing like a race horse from dawn til dusk is not much fun but if I drop those pounds who cares…

Contact Chloe for some expert help

Adios amigos

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