Kieran Brown
@kieranbrownioLearn systems to lose 5% body fat in the next 91 days | 18 lbs lost in 10 weeks | Documenting my own fitness journey.
January: - Skinny Fat. - 60kg bench. - 21% body fat. - Working out 5x a week. November: - Lean. - 80kg bench. - 13% body fat. - Working out 3x a week. Here are 9 uncommon pieces of advice that transformed my physique:
Happy WA Day🇦🇺! Gotta love a public holiday. Are any of you living here at the moment?
I feel guilty for over-eating on trips. Except if I do this: Plan ahead. I lower my calories in the days leading up. This allows me more freedom and flexibility. I shall now enjoy the cuisine of Perth guilt-free.
Time for a 500-mile (800km) road trip. The only downside? No weigh-ins for 2 days. Only joking. The scales are in the boot. Data is king. Obsessive? Maybe.
From serial snoozer to seizing the day. I ditched the snooze button 6 months ago. Simply by moving my phone across the room. Result? More time, more productivity. Small change = big win.
Lose 20 lbs with this quick daily ritual: 1. Wake up, hit the bathroom. 2. Weigh yourself accurately. 3. Log data in your Google Sheets phone app. Ready to shed pounds fast? All you need: smart scales and Google Sheets. DM 'Sheet' for my custom tracker.
Long-term goals don't work. There isn't enough short-term pain or pleasure. Break down goals into smaller chunks. Give micro progress a reward. Give micro progress a punishment. Use pain and pleasure to your advantage.
Kill hunger in 5 steps: 1. Water 2. Caffeine 3. Chewing gum 4. Low-calorie snack 5. Brush teeth (if at home) Still hungry after this? Eat. Don’t starve.
You don't need discipline to go to the gym. You need discipline to put your shoes on and walk out the door.
The quickest way to calculate calorie intake: Take your bodyweight in lbs. Lean down: x12 Maintain: x15 Lean bulk: x17 For me at 156lbs (71kg) that’s: 1,900 to lean down. 2,300 to maintain. 2,700 to lean bulk. How about you?
Eat like this animal to lose fat. When I heard this tip... My entire mindset around dieting changed. A huge obstacle when trying to make a change is friction. What contributes towards friction? One factor is decision fatigue. The more decisions you have to make... The more…
The 2-minute daily ritual that helped me lose 20 lbs: 1. Wake up Go straight to the bathroom. No drinking. No eating. And then... 2. Weigh myself I made it as accurate as possible. I took off my Whoop and everything except underwear. Try to make it as consistent as…
Day 44/44📉 12.7% —> 12.4% Overall 14.5% —> 12.4% WE. DID. IT. The 12.5% target was beaten. Monster weigh in to finish! What a feeling. All the hard work and sacrifice has paid off. So what did I learn this time around? 1. Eat like a dog That doesn't mean eat dog food.…
Day 43/44📉 12.8% —> 12.7% Overall 14.5% —> 12.7% Penultimate weigh. Was hoping to sneak a 0.2 to make today easier. Never mind. I had an extra snack this morning. Every morning at work the cooks bring out some food. It's usually rather unhealthy: • Scones • Pancakes…
Day 42/44📉 12.9% —> 12.8% Overall 14.5% —> 12.8% • Gym • 10k steps • Stuck to the meal plan These are the fundamentals. Another 0.1% knocked out. Once I get into the 12s I feel leaner. The abs have more definition. The veins are prominent. It's a good base to start a…
Day 41/44📉 13.0% —> 12.9% Overall 14.5% —> 12.9% Smashed a 7k run to get me over the line. It took longer than expected but we made it. That was probably the difference in the end. For me, running is usually for the mental benefits rather than physical. This is because it…
Day 40/44📉 12.9% —> 13.0% Overall 14.5% —> 13.0% I was hoping for better than this. In a last ditch attempt to make my goal... I decided to go for a run. I didn't track the distance but it was 30 mins. Thought that might give me an extra percent. But no. I don't think…
Day 39/44📉 13.2% —> 12.9% Overall 14.5% —> 12.9% There aren't many better feelings than a great weigh-in. I was punching the air with this one. I decided to have just one meal today. This was: • 500g lean beef mince • Cheese, tomato sauce. • Onion, mushroom, spinach.…
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