Dave Watkeys

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Dave Watkeys

Life changing transformations 🚀

08/09/2026

Do this one thing 🙃

Unfortunately most content is not designed for value or impact but rather attention and shares✅

The magnitude of an intervention is always going to be the most critical factor and how you ultimately make all the pieces fit together 👊

This is why there is a huge difference between physically coaching someone and making content that is just tips and tricks.

03/09/2026

Last week I showed Gerdoux Le Roux entire transformation✅

Now I am showing you his most recent 5 week fat loss phase✅

Short, efficient and nailing it🚀

3KG in 5 weeks was the exact rate of loss we were aiming for.

If you go too fast, the physique fades very quickly. You achieve fat loss but it comes at the cost of the physique’s overall fullness and balance.

Plus the individual is highly likely to bounce back to their starting position post-fat loss within weeks if you don’t do things efficiently.

Gerdoux had 5 days per week at 2420 kcals.
Two days per week (split up) at 3222 kcals.

His entire diet during the 5 weeks was mapped out because optimization, food choices and timing matter more as you approach elite results.

Training and total daily energy expenditure were manipulated according to his overall needs and his specific case.

Many assume that a physique is ‘created’ just by a fat loss phase. But many more mechanics go into it long before the fat loss phase begins.

I’m fortunate that Gerdoux has an immense work ethic, and we have been in a partnership for a long time.

I know many assume that someone like Gerdoux must have ample time on his hands but he doesn’t. He works even harder in his profession and is often on call during entire evenings, plus he is pursuing additional qualifications.

In coaching, you quite often find that the busiest clients are the ‘best’.

They have a deep level of innate conviction, I save them time and we move forward👊

If interested in my one-on-one coaching, visit my website and complete an application form.

I currently have ONE new client spot available in September, due to my own exams🚀

02/09/2026

Physique update, it’s been a while😅

It’s been three months since going from a TRT dose of 140mg to 100mg per week (prescribed via doctor)✅

For context, 140mg TRT had my levels elevated higher than the natural range. 100mg brings me down into the normal range.

As expected, I have gotten a little smaller but that hasn’t bothered me at all.

I can genuinely say I prefer the way I now look, feel and function.

I made a decision to prioritise my long term health and with that decision, certain things needed to change.

It might surprise some but I only train with weights x3 per week now, using a full-body split.

On my other three days of ‘training’ per week, I work more specifically on my hip area, my core and my cardiovascular health✅

Again, I’m thoroughly enjoying that.

Nutrition: it’s all about my system. I don’t follow a diet. I have fundamentals, principles, flexibility and an eating system that operates all year round.

There is a lot of detail, knowledge and experience behind that system.

I can proudly say that I am in the best physical, mental, and emotional position of my life.

I’m currently 32 years old, hopefully a dad in the near future and very excited for the next few decades of taking care of myself, those around me and leading by example.

Content✅

01/09/2026

Forgot to mention 😅

The only time I use coco pops in a clients plan is for potentially a male client who might need 4000 kcals + a day.

It can be an easy way to get more energy in, therefore I don’t believe it’s a smart decision to use in fat loss and weight maintenance.

Recipes for you to save ⬇️

Track your own food because the items you use might be different to what I’ve listed below.

Oats (50g)
Nutritional Performance Labs Platinum whey (32g)
Flaxseed (10g)
Chia seeds (10g)
Frozen berries (80g)

Protein - 33g/Carbs - 47g/Fats - 15g/Fibre 17g.
Total kcals - 490

For those who still want a cereal option 😅⬇️

Kelloggs special K (60g)
NPL Platinum whey (32g)
Low Fat Milk (250mls)
Raspberries (50g)
Banana (75)

P - 33g/C - 69g/F - 5g/F - 13g
Total kcals - 450

Fat free plain yogurt (250g)
Strawberries (100g)
Pineapple (100g)
Chia seeds (10g)
Honey (10g)
NPL platinum whey (32g)
Almond Nut Butter (10g)

P - 31g/C - 50g/F - 12g/F - 7g
Total kcals - 430

If you need my one-on-one help, visit my website, complete the application form and I’ll be in contact ASAP.

31/08/2026

You shouldn’t be able to talk 🙃

If you can talk to your PT or your mate whilst you’re doing an exercise, you are not training with the correct intensity, bracing and mechanics ✅

Building muscle and strength does not happen by accident.

You have to place a strong stimulus on the body, which in turn causes an adaptation.

Train properly 👊

28/08/2026

Unstoppable 😮‍💨🚀

Bloody heck Gerdoux Le Roux has been a remarkable client and a true honour to work with.

As I told him this week, a coach will get a small handful of clients like himself in a 20-year career.

Someone who is extraordinarily driven in all areas of life, does not lose focus, is not distracted by the new and shiny, gives you enough time, has a deep mutual respect for one another, and commits to the process of truly changing who you are and building a formidable physique.

I still remember my first consultation with Gerdoux and he was completely scattered. I could see the frustration and disappointment. He had been let down by his previous coach and he was very skeptical of me🤣

It then took another year before Gerdoux hired me and now here we are🚀

A new man physically and mentally.

Losing this much body fat and gaining this much muscle over the years does not happen by accident or by winging it.

Clear intentional phases, clear strategies for long-term planning, trust, patience and constantly moving forward month by month.

Many don’t know that Gerdoux immigrated by himself, works an unbelievable amount of hours AND has studied extensively in our time together, attaining new qualifications.

He has always found a way to get it done, he has always delivered and he should get all the credit for the man he has become.

With Gerdoux and I both being a similar age and both making a huge shift in our lives trajectory over the last few years, I’m immensely proud of him and this has been a special journey for both of us!🙌

I am taking on only TWO more new clients in September with my exams to complete.

If you’re ready, complete an application form and I’ll be in contact ASAP🫡

27/08/2026

Having a clear strategy is important ✅

I know many get a rush of motivation and excitement but it’s critical to work with the body, understand its mechanics and pathways and set things up in a way that guarantees success.

You can unfortunately try very hard but see very little improvement.

27/08/2026

Part three✅

Please note, I am not an expert on addiction or qualified to help anyone.

It is vital that you go to someone who is qualified and a specialist in this area, if you need help👊

26/08/2026

Part Two

Please note, I am not an expert on addiction or qualified to help anyone.

It is vital that you go to someone who is qualified and a specialist in this area, if you need help👊

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