Barry's Bods

Barry's Bods Warning: my content might make you more jacked
🏋️PT with 8yrs experience
đź’» Coached 700+ people
🍪 Biscuit connoisseur

17/09/2026

Comment or reply “Planner” to get my high protein meal planner that’s pre loaded with base meals that you can mix and match to plan your perfect high protein diet.

The structure I show here is by no means the only way to get your protein in,

but turns out success does in fact leave clues

and nearly everyone I come across that has 4 main servings per day of protein per day doesn’t really struggle with eating lots of protein.

17/09/2026

How to do everything you can to minimise muscle loss during a cut

1) Adjust how aggressive you are based on your level of leanness. The leaner you are, the less aggressive you should go.

2) Be mindful of your stress levels, both psychological and physiological. When stress is high, your body gets trigger happy with muscle protein breakdown.

3) Train hard 3-4 times a week, taking most sets closer to failure. This stimulates the addition of more muscle and is probably the most important of all of them.

4) Optimize your protein intake to optimize point 3.

You might be thinking, if you’re on the heavier side,that you’d need to raid an entire chicken farm to get the optimal e...
16/09/2026

You might be thinking, if you’re on the heavier side,

that you’d need to raid an entire chicken farm to get the optimal end of protein per day

So just do it by IDEAL body weight, rather than current.

You might be thinking, if you’re on the heavier side, that you’d need to raid an entire chicken farm to get the optimal ...
16/09/2026

You might be thinking, if you’re on the heavier side,

that you’d need to raid an entire chicken farm to get the optimal end of protein per day

So just do it by IDEAL body weight, rather than current.

15/09/2026

Reasons I’m preferring the helms row right now

1) Dumbbells aren’t clipping the bench as much

2) Easier set up, more likely to try heavier dumbbells

3) Easier to stabilise myself as my feet are properly pressed into the floor

4) My arms look cool when I look in the mirror doing them

13/09/2026

For ages I struggled with the confidence to lift heavier because I’d just try mashing my shoulder blades back into the bench and hoping for the best

Turns out it wasn’t enough

You have to actively depress and push your shoulder blades AWAY from you to really get that 10/10 stability

12/09/2026

The lats (biggest back muscle) are responsible for pulling your elbow in towards your side

Not just upward

I see loads of people just drive the elbow directly up, which a lot of the upper back muscles are already capable of doing

So if you’re struggling to connect with the lats, try pulling your elbow IN towards your side more. The plate method here basically forces you to do it, so you can’t help but use your lat.

I also think most people should have a go at doing this with no weight and just using their free arm to feel the lat on the working side.

Giving the muscle a good old touchy feel can immediately help you create a better understanding of what you’re meant to be doing.

11/09/2026

You might be thinking, “sure as long as I feel the burn isn’t it working right?”

You’d be right, it will still work.

And if the bare minimum is all you want that’s fine.

But if you want the best possible muscle building stimulus from your set, those last few reps where you take it closer to failure matter so much.

For an exercise like curls, it’s practical to take pretty much every set 1 rep shy, or to complete failure every single time because the fatigue generated is so minimal.

(Just don’t do this on squats if you value your soul)

10/09/2026

Just max out your stats.

09/09/2026

You don’t need to be in a deficit every day to lose weight, but you DO need to be in one on average over time.

This means when you go over calories, if it’s CONTROLLED, it doesn’t actually mean a lot in the long run and just slows down progress.

Yeah the scales will go up, but it’s an artificial high as a result of water weight and not you “going backwards”

If you want to implement a strategy with slightly higher calorie weekends, so you can lose fat without going to extremes, send me a DM. I’m here to help.

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