Milesian Online Fat Loss Coaching

Milesian Online Fat Loss Coaching 💪I help busy Dads ditch the Dad-bod
💪Follow me for practical fitness & diet tips, for busy guys
⛳️No BS solutions to transform your life and energy👇

School bike rides Helicopters Police say they no money RS340 years ended today first wasp sting 🐝🤬Oh this, fun week.
20/09/2026

School bike rides

Helicopters

Police say they no money RS3

40 years ended today first wasp sting 🐝🤬

Oh this, fun week.

20/09/2026

Waking at 3am every night?⁣
⁣
Before blaming stress, cortisol or your testosterone…⁣
⁣
Look at what you’re doing before bed.⁣
⁣
Late meals.⁣
Evening alcohol.⁣
Poor sleep nutrition.⁣
⁣
They can all contribute to disrupted sleep and those frustrating 3am wake-ups.⁣
⁣
Try the 3 changes from the reel for 7 nights and see what happens.⁣
⁣
Because sometimes the answer isn’t another supplement.⁣
⁣
It’s changing what you do at 9pm.⁣
⁣
Save this. Follow for practical fitness, fat-loss and energy advice for busy men over 40.⁣
⁣

You don’t necessarily need more time in bed.⁣⁣You might need better sleep conditions.⁣⁣If you’re getting 7–8 hours but w...
20/09/2026

You don’t necessarily need more time in bed.⁣
⁣
You might need better sleep conditions.⁣
⁣
If you’re getting 7–8 hours but waking up feeling like you’ve been hit by a bus carrying several smaller buses, it’s worth looking beyond bedtime.⁣
⁣
Start with the boring stuff:⁣
⁣
Environment. Food. Alcohol. Caffeine. Stress. Light. Consistency.⁣
⁣
Then worry about supplements.⁣
⁣
Because magnesium isn’t going to rescue a sleep routine that looks like it was designed by a man who’s been awake since 2004. 😂⁣
⁣
Save this and work through the five levers one at a time.⁣
⁣
And if you’re consistently exhausted despite getting enough sleep, don’t automatically assume it’s your lifestyle — persistent fatigue can have other causes worth discussing with your GP.⁣
⁣

18/09/2026

40+ and still throwing kettlebells and jumping on 30-inch boxes. 🥵⁣
⁣
The secret isn’t a fancy programme.⁣
⁣
It’s effort.⁣
⁣
You can have the perfect workout, perfect nutrition and perfect plan…⁣
⁣
…but if you train like you’re waiting for the kettle to boil, don’t expect much to change. 😂⁣
⁣
Train hard. Recover properly. Repeat.⁣
⁣

17/09/2026

YOUR 3PM CRASH IS PROBABLY YOUR LUNCH. ☕⁣
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If you need coffee just to survive the afternoon, stop blaming the caffeine.⁣
⁣
Look at what you ate at lunch.⁣
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Low protein + low fibre + loads of rapidly digested carbs = blood-glucose rollercoaster.⁣
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Coffee might make you feel awake.⁣
⁣
It doesn’t fix the problem.⁣
⁣
Tomorrow:⁣
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Protein. Fibre. Sensible carbs.⁣
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Then see what happens at 3pm.⁣
⁣
And yes… you can still have the coffee. 😂⁣
⁣
What’s your usual lunch?⁣
⁣
⁣
⁣

16/09/2026

STOP EATING FRUIT AFTER DESSERT TO “BALANCE IT OUT.” 🍎😂⁣
⁣
Your apple doesn’t give a f**k about your cheesecake.⁣
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Fruit is nutritious.⁣
Dessert is enjoyable.⁣
⁣
Neither cancels the other out.⁣
⁣
If you eat both, you’ve simply eaten more calories.⁣
⁣
And depending on your total intake, those extra calories could be the difference between:⁣
⁣
❌ Calorie deficit → fat loss⁣
⁣
➡️ Maintenance → no fat loss⁣
⁣
➡️ Calorie surplus → fat gain⁣
⁣
Food quality matters.⁣
⁣
But “healthy eating” ≠ fat loss.⁣
⁣
This is why you can train hard, eat “healthy” and still wonder why the f**king belly isn’t moving.⁣
⁣
You probably don’t need another supplement, hormone hack or YouTube guru with a secret.⁣
⁣
You need to understand energy balance.⁣
⁣
Follow for practical fat-loss advice for busy men 40+ — without the bulls**t.⁣
⁣

TRAIN HARD. SLEEP HARDER.⁣⁣You can smash your training all week…⁣⁣…but if your sleep is s**t, you’re leaving part of the...
16/09/2026

TRAIN HARD. SLEEP HARDER.⁣
⁣
You can smash your training all week…⁣
⁣
…but if your sleep is s**t, you’re leaving part of the adaptation on the table.⁣
⁣
Deep sleep is when your body does a huge amount of its recovery work — including supporting normal testosterone production, muscle repair and metabolic regulation.⁣
⁣
Training is the stimulus.⁣
Sleep is where the adaptation happens.⁣
⁣
So before adding another supplement, another workout, or another “testosterone hack”…⁣
⁣
Fix your sleep.⁣
⁣
⁣
⁣

FEELING LIKE YOUR BATTERY IS PERMANENTLY STUCK AT 23%? 🔋⁣⁣You might not need another coffee.⁣⁣You might need to start lo...
15/09/2026

FEELING LIKE YOUR BATTERY IS PERMANENTLY STUCK AT 23%? 🔋⁣
⁣
You might not need another coffee.⁣
⁣
You might need to start looking after your mitochondria.⁣
⁣
These little bastards are responsible for producing energy inside your cells — and ageing, inactivity and a sedentary lifestyle can all work against mitochondrial function.⁣
⁣
The good news?⁣
⁣
You don’t need to start training like an Olympic cyclist.⁣
⁣
Lift weights.⁣
Do some Zone 2.⁣
Walk more.⁣
Stop sitting on your arse for 10 hours a day.⁣
⁣
Pretty revolutionary stuff. 😂⁣
⁣
You can’t stop turning 40.⁣
⁣
But you can make sure your body isn’t behaving like it’s 80.⁣
⁣
⁣

Pushing beyond comfort and learning new skills in the process. Working on more speed under the bar. Still working trying...
07/09/2026

Pushing beyond comfort and learning new skills in the process.

Working on more speed under the bar.

Still working trying to improve.

Fun Saturday morning, I might even saddle up again soon.

Watching Katie Taylor Win Gold

Pure class, in every way Katie Taylor

Final Chapter 👏👏🥊

26/08/2026

⁣
“Honey Is Just Sugar Wearing a Wellness Halo 🍯”⁣
⁣
Honey is natural.⁣
⁣
So is a calorie surplus.⁣
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And this is where people get fat-loss nutrition completely backwards.⁣
⁣
Honey contains glucose and fructose. Table sugar contains glucose and fructose.⁣
⁣
There are differences between the foods — but your body doesn’t suddenly forget how energy balance works because a bee was involved.⁣
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A teaspoon of honey is roughly 21 calories.⁣
⁣
A teaspoon of table sugar is roughly 16.⁣
⁣
So no, honey isn’t “bad”.⁣
⁣
But calling something healthy doesn’t make the calories disappear.⁣
⁣
Nuts are healthy.⁣
Avocado is healthy.⁣
Olive oil is healthy.⁣
Honey is perfectly fine.⁣
⁣
But you can still overeat all of them.⁣
⁣
If you’re trying to lose body fat, stop obsessing over whether individual foods are “clean”, “natural” or “healthy”.⁣
⁣
Start looking at the whole picture.⁣
⁣
Because your calorie surplus doesn’t care whether it came from a packet of Haribo…⁣
⁣
or honey harvested by a bee wearing a little waistcoat.⁣
⁣
Healthy food still has calories.⁣
⁣
Save this for the next time someone tells you honey “doesn’t count”.⁣
⁣

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