Reuben Ferguson - Online Coach

Reuben Ferguson - Online Coach 🔬 Evidence Based Diet and Training advice
📧 Free Body Transformation Course👇

15/03/2026

Watch this and you’ll never boil eggs again.

Put the eggs straight into the air fryer at 130°C and cook them for about 8 minutes, then drop them into cold water.

Perfect soft eggs every time.

Cooking time will vary slightly depending on egg size and how soft you want them, so here’s a rough guide:

Air fryer egg timing (130°C)

Small: 6–7 minutes
Medium: 7–8 minutes
Large: 8–9 minutes

Cold water immediately after cooking.

Save this so you don’t forget the cooking times.

14/03/2026

If you’re hungry while dieting, it’s often not willpower… it’s calorie density.

500 calories of some foods barely fill your stomach.
100 calories of others can fill it completely.

Understanding this makes fat loss a lot easier.

Simple rule:
Build most meals around foods that give you lots of volume for fewer calories.

That way you can stay full while still enjoying the foods you like.

13/03/2026

Cable Lateral Raises are one of the best exercises for wide shoulders.

Setting the cable around hip height lets the arm start across the body, putting the delt under tension in a lengthened position.

Control the stretch, raise to at least shoulder height, and work mostly in the 10–20 rep range.

Then focus on progressive overload over time.

12/03/2026

Eating enough protein isn’t as difficult as people think.

This video shows 150g of protein using simple foods.

Research suggests muscle growth benefits generally plateau around ~1.6g of protein per kg of bodyweight, meaning most people training for muscle or fat loss fall somewhere around 110–150g depending on bodyweight.

11/03/2026

You don’t need a detox.
You probably just need more fibre.

Fibre slows digestion, improves satiety, and helps you make better choices later in the day.

Small additions beat extreme restrictions every time.

09/03/2026

This is what 20 grams of protein looks like from different foods.

Understanding portion sizes can make hitting your daily protein target much easier.

Follow for evidence-based fitness and nutrition.

01/03/2026

The Seed Oil Debate Says More About The Internet Than Nutrition Science.

The modern nutrition landscape is full of strong opinions, but strong opinions aren’t the same as strong evidence.

When dietary fats are studied properly in humans, the results are far less dramatic than social media suggests.

It’s a reminder that repeating a claim doesn’t make it true, even if it sounds convincing.

Follow for more nutrition myth busting.

27/02/2026

Healthy eating isn’t about what you avoid.

It’s about what you consistently include.

26/02/2026

Healthy ≠ Low Calorie.

Obviously you should build your diet around nutrient dense foods, but this won’t automatically put you in a calorie deficit.

If low calorie snacks help curb cravings without adding many calories, that’s a win.

Jump on my free 28 day, no nonsense fat loss and muscle gain course at the link in my bio.

What are you waiting for? Pebbles is watching 👀🐶Comment “fit” for a free 7 day trial of my online coaching program 💪🍔🥙
19/03/2025

What are you waiting for? Pebbles is watching 👀🐶

Comment “fit” for a free 7 day trial of my online coaching program 💪🍔🥙

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