Trained by GS

Trained by GS Helping busy men & women get lean without being miserable. Real food. Smart training. Better habits. Results you can keep.
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18/06/2026

Week 6 update

In a world of peptides, GLP-1s and PEDs, sometimes the old-fashioned approach still works.

✔️ 5 weight sessions per week
✔️ 45 mins cardio daily
✔️ 6k steps per day (desk job)
✔️ 1800 calories
✔️ 180g protein
✔️ No magic supplements
✔️ No fat burners

Just creating a calorie deficit and being consistent.

One thing I disagree with in the fitness industry is the idea that fat loss must be slow.

If your goal is to get leaner, an aggressive deficit can be a great option when it’s planned properly.

Higher protein.
Keep lifting.
Accept a bit more hunger.
Get in, get the fat off, get out.

For me, I’d rather diet hard for 8-12 weeks than drag it out for 6 months.

The key isn’t whether the deficit is aggressive or moderate.

The key is whether you can stick to it.

12lbs down so far. 4 weeks left.

Follow for realistic fat loss advice without the nonsense.

17/06/2026

12lbs down in 4 weeks and this is what a full day of eating looks like on 1,800 calories. 👇

A lot of people think fat loss means living on salads and being hungry 24/7, but that’s not the case.

✅ 3 solid meals
✅ Pre-workout snack
✅ High protein
✅ Keeps me full
✅ Fits around work, family and training

I also intermittent fast until around 1pm. For me, this shortens my eating window which helps manage hunger throughout the day and stops me feeling ravenous at night when cravings tend to hit hardest.

The best diet isn’t the one that looks the most hardcore. It’s the one you can stick to consistently.

If you want to lose fat without giving up the foods you enjoy, follow for more realistic fat loss advice and coaching. 💪

16/06/2026

This happens every time I start getting lean.

I catch myself doomscrolling, comparing myself to other people’s highlight reels and convincing myself I’m behind, still chubby, or not making progress.

Ironically, it’s the exact thing I coach people not to do.

It’s a slippery slope, so I had to give myself a reality check. Instead of comparing myself to random people on the internet, I went back through my weekly progress videos… you know, the ones I tell you to take but most of you don’t 😂

The difference was night and day.

It reminded me that I am progressing. I’m not trying to get stage lean, just to a body fat level I’m happy with.

And here’s the thing… you won’t wake up every day loving what you see in the mirror. Some days you’ll feel bloated. Some days you’ll look flat. Some days you’ll question whether it’s working at all.

That’s normal.

Trust the process, track your progress, and compare yourself to the person you were last week—not someone else’s best angle on social media.

If fat loss is your goal, follow for more no-nonsense advice and click the link in my bio if you want help getting there.

07/06/2026

I turned a can of Monster into jelly… 😅

✅ 60 calories for the whole bowl
✅ 150mg caffeine
✅ 0g sugar

Not sure if this is genius or ridiculous, but it actually tastes pretty good.

Would you try it?

Follow for more simple fat loss recipes and food hacks.

04/06/2026

I gained 2lbs in a day… then lost 5lbs.

This is why daily weigh-ins and weekly averages are so important.

The scale is affected by:
💧 Water retention
😴 Sleep
🧂 Salt intake
🍞 Carbohydrates
🍽️ Food volume
🚽 Digestion

I’m currently aiming to lose around 2lbs per week, so I focus on the weekly trend, not a single weigh-in.

Track the average. Ignore the noise.

Follow to see how this cut progresses.

27/05/2026

The amount of people shocked by 14g fibre in a wrap tells you everything about modern diets 😂

Most people massively under eat fibre yet it’s linked to:
✅ Better digestion
✅ Better fullness
✅ Better gut health
✅ Better blood sugar control

And no… fibre isn’t just “vegetables”.

Different fibres do different things.

Some soluble fibres provide around 2 calories per gram because they’re fermented by gut bacteria and can help slow digestion and improve fullness.

Whereas insoluble fibre mainly passes through the body and helps digestion with basically no calories.

That’s why foods like these can be high fibre without the calories being sky high.

And before the comments start… yes whole foods are still important 😂

But simple swaps like this make hitting fibre targets FAR easier for normal people trying to diet.

26/05/2026

One wrap = 9g carbs • 7g protein • 14g fibre 🤯

I talk a lot about keeping things simple and this is exactly that.

I always say aim to build towards around 30g fibre per day (most people are nowhere near that… and honestly I struggle some days too 😂). So finding easy swaps like this makes a huge difference.

And before anyone says “just get fibre from whole foods…” — do both 🤝
Add beans, salad, veg, lean protein… this is just making the base of the meal do more work for you.

More fibre → usually better fullness, easier dieting, and good support for gut health.

Simple wins > perfect diets 💪

Follow for realistic fat loss & nutrition tips 👊

23/05/2026

Bank holiday ☀️ and the weather is unreal… so had a few people asking how I approach a calorie deficit in summer.

Truth is, you don’t need to disappear for 8 weeks and avoid every BBQ, ice cream van and beer garden.

A few simple swaps and habits go a long way 👇
🍭 Lower calorie treats more often
🍖 Build meals around protein
🥗 Add volume foods
🚶‍♂️ Use the good weather to move more
🍹 Save calories where it matters

But the biggest thing I’ve learned…

One BBQ. One meal out. One night with family or friends will not undo your progress.

Most of the guilt I used to feel came when I knew I wasn’t doing the 80% properly… because when your basics are nailed, you can actually enjoy the 20%.

Summer isn’t won or lost in one weekend 🤝

18/05/2026

People are funny when you post a transformation 😂

You finally get lean and it’s:

“Keep going, you’re not done yet”“You’re getting too lean now”“Should you be eating that if you’re dieting?”

Can never win 😂

Truth is there will always be someone leaner, bigger, stronger or more shredded than you.If you constantly compare yourself to everyone else you’ll never actually be happy with your own progress.

Most important thing is YOU feel better when you look in the mirror… well at least most days because let’s be honest body dysmorphia likes to keep things interesting 😂

At the end of the day if you’re healthier, more confident, have more energy and feel good in your own skin… that’s what actually matters 👊

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