SN Coaching

SN Coaching �I help normal blokes go from average to great
�Get shredded & lose 10kg+ of FAT
�Without over

The minimal prep meal plan for me...3000kcals270g Protein365g Carbs35g FatAs a new dad, working, coaching, training, tim...
16/04/2026

The minimal prep meal plan for me...

3000kcals
270g Protein
365g Carbs
35g Fat

As a new dad, working, coaching, training, time is sparse but not unavailable

I have time to make prettier food but I would rather spend it elsewhere

So my current diet is a direct result of that, anything cooked/prepped is a season and stick in the oven jobby, and takes no longer than 15-20 mins to put together

Add sauce and s**t to flavour it

And all of it stores well for a day in a cool bag to eat relatively simply

Is it optimal? No, but it's working and easy to keep up with while managing everything else, or trying to manage everything else at least

Mon-Fri nothing really changes, maybe a flavour here and there but always simple

On the weekend when I have more time, yeah il cook something nicer or prettier

But I'm not gonna waste precious hours during the week to do the same

Simple = Results

Before it was ruined by famichiki, baked goods & revolving sushiRecomp going very well from the start of the year to pre...
30/03/2026

Before it was ruined by famichiki, baked goods & revolving sushi

Recomp going very well from the start of the year to pre Japan

7kg up and leaner

Alot of the weight will be lost muscle tissue from lack of training consistency towards the end of kits pregnancy and the first few weeks of fatherhood

Training routine is far from what is considered 'perfect', 'ideal' or 'optimal' but it's working and balancing life reasonably well so it's exactly what I need

Goals now are to spend a week/10 days in a deficit to get rid of the water n fluff from Japan

And then push another 5-7kg on without losing condition, look or appetite

Sunday sessionsTraining as a dad has meant sessions at ungodly hours on weekends and having to really strip training bac...
08/02/2026

Sunday sessions

Training as a dad has meant sessions at ungodly hours on weekends and having to really strip training back

I can't afford to go to the gym when and where I want nor spend the few hours a day I'd love to in the gym

The goal is to get as much effective volume in as possible and waste zero time so I just pick 1 exercise for each muscle group I'm hitting and just smash that for 3-5 sets

With me training it again in 2 or 3 days time that should be plenty volume

And then only take 1 warm up set and what would've been a 2nd warm up set is just a higher rep set to failure

Saves me doing multiple feelers and warm ups over multiple exercises, loading different machines, moving around, getting the set up right and getting the movement pattern back which isn't wasting time by any stretch of the imagination but for me currently it is
____

DB Lateral Raise
1 x 15-20
1 x 6-10
1 x Mechanical Drop set

Pendulum Squat
1 x 15-20
2 x 5-7
1 x 8-10 Widowmaker

Incline Machine Press
1 x 10-15
2 x 6-10
1 x 6-10 + Drop set

Tricep Ext
2 x 6-10
1 x 6-10 + Drop set & Partials

03/02/2026

Some days are gonna be s**t

If you self sabotage every time, you will get nowhere

To get through today I had to be petty, cos I didn't want to feel like someone else had won

If that's what you need to do, so be it

But giving up every time you get stressed only ruins your own progress

27/01/2026

Meal prep shouldn't be fancy

Meal should be simple and easy

All the extra obstacles, extra ingredients, extra steps are causing friction that's stopping

And the 'super tasty' meal prep is making you hungrier and want more super tasty food

The food you eat normally isnt unbelievable it's alright, so make food that tastes alright and does a better job of filling you, keeping you in a deficit and getting enough protein

No more, no less

If you want progress, simplicity makes consistency easy

08/01/2026

I love the intricacies of training

But it only matters after figuring out what actual hard training looks like

You can be the smartest trainer in the gym but with low effort your gonna get no where

Or you can be a dumb ass f**k meathead and throw enough s**t at a wall, hard enough and it'll stick and you'll get big

Don't try to hide behind whatever optimal this or that new thing comes about

Hard work wins in the gym

Every time

High volume, low volume
High frequency, low frequency
Short rest periods, long rest periods

Doesn't matter all that much when effort is adequate

Try harder

That is all

06/01/2026

Might start doing this again..

Little update nank special, I'm smaller and fluffier than previously

Not ideal but my own doing, my own physique and progress wasn't my priority or even top 10 for the past 5 or so months

Getting back into a rhythm, a few 4am sessions feeling alright (not hardcore just out of necessity)

Sessions switched up to get in and out quickly but efficiently

4/5 kg down, a few pounds of extra fat but a little regression never hurt anyone

Plan in place now to get things moving at a good pace again

Surprisingly easier once baby is actually here

So we crack on, start waffling to you lot again, tips and s**t that comes to mind

Get after it again for 2026.

In abit

The Unofficial dad bod 13 weeks post show 17 weeks out from the Frimley Park Classic 11kg up from stage weight and by fa...
05/08/2025

The Unofficial dad bod

13 weeks post show
17 weeks out from the Frimley Park Classic

11kg up from stage weight and by far the best I've ever handled a post show

Normally 25kg up in 4 weeks cos I'm a greedy little piggy

Took 3 weeks off post show as I knew my body needed a rest after such an aggressive diet
And then have averaged around 3 sessions a week since while settling into new routine

Not trying to force it is probably why I've handled post show so much better

Had 8/9 weeks no anabolics to clear everything out
And then TRT for the past 4.5 weeks

Back at with 17 weeks until baby arrives and that should be just enough time to get a blast in and add a few quality kilos

And make the official dad bod a little bit better

The double champ does whatever the f**k his fiancé says he’s allowed Reflection tomorrow but for now we eat Appreciate a...
04/05/2025

The double champ does whatever the f**k his fiancé says he’s allowed

Reflection tomorrow but for now we eat

Appreciate all the messages, you guys are cool and 💙

Hideous looking chap but almost there 4.5 weeks of dieting f**king hard Steps high with 10kg addedCardio daily with 10kg...
18/04/2025

Hideous looking chap but almost there

4.5 weeks of dieting f**king hard
Steps high with 10kg added
Cardio daily with 10kg added
More zero carb days than with

But it all has to be done regardless

16 days to finish the job at hand

Just gotta give everything until the end

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