SYLO Consultancy

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SYLO Consultancy SYLO is a lifestyle consultation service with the goal of helping clients with exercise and nutritio

23/10/2026

Full English for breakfasts 🍳
Roast dinner 🍲
Pizza for tea 🍕

One gets fatter.

The other gets leaner.

How is that even possible? 🤔

Because it’s not what you eat that determines how fat or lean you are.

It’s how many calories you eat.

Which will be determined by 3 things 👇🏽

The ingredients used in your meals.
The portion size of your meals.
The cooking methods of your meals.

If you use the right ingredients, in the right proportions, cooked with the right methods, you can eat pretty much whatever you want and get lean 🔥

22/10/2026

How far you’d have to run to burn off a Friday night in…

Add all five up and it’s about 3,250 calories. At an easy 10k pace that’s roughly 38 km, so most of a marathon to pay off one night on the sofa.

And nobody’s doing that on a Saturday morning. I wouldn’t either.

Keep running because it’s good for your heart and it keeps your engine going, but don’t use it to cancel food out.

The belly comes off when you know roughly what’s in your food before you eat it, so you can plan the pizza in and still keep moving forward.

21/10/2026

SAVE THIS POST SO YOU DON’T LOSE IT

Full Xmas plan to be the leanest around the table at Christmas dinner

3 x full body sessions - in & out in 45 mins or less
2 x cardio sessions - 1 x zone 2 & 1 x threshold
10k steps / day - 20 mins after each meal
2000 calories / day
200g protein / day

A pizza and a pint won’t give you a belly on their own.And a salad and a run won’t get rid of it.We are what we repeated...
20/10/2026

A pizza and a pint won’t give you a belly on their own.

And a salad and a run won’t get rid of it.

We are what we repeatedly do.

So instead of going all in and cutting everything out, before having a b**r and thinking you “failed”…

Learn how to have things in moderation.

It’s what not only gets you lean but keeps you lean.

And it’s way more enjoyable!

19/10/2026

You’ve restarted on a Monday more often than not in 2026, so if you want to get lean by 2027, this is how to do it

Most of those restarts probably went around week 3, after a big weekend the plan had no room for. So grab a pen and some sticky notes, I did mine on the kitchen cupboard.

Take your weight in kilos and times it by 22. At 100kg that’s 2,200.

Knock 200 off and you’ve got 2,000 for your meals.

Then split it 20/30/50, so 400 at breakfast, 600 at lunch and 1,000 for your tea.
Most lads I speak to are fine all day and then it goes wrong after tea, so that’s where the big meal goes.

Every meal gets 1g of protein for every 10 calories, so 40g, 60g and 100g, and you won’t be stood at the snack cupboard at 9 o’clock.

And that 200 you knocked off is my favourite bit, because I’ve got the world’s biggest sweet tooth. It’s yours every day, a Freddo with a brew or a pint after 5-a-side.

Or if you’ve got a big Saturday coming, bank it Monday to Friday and you’ve got an extra 1,000 for a meal out or a few with the lads without sacking off the week.

Nobody’s having their last pint or their last takeaway before Christmas, so you might as well plan them in.

If you want it built around your weight and your weekends, comment “SYLO” 👇🏼

19/10/2026

You’ve restarted on a Monday more often than not in 2026, so if you want to get lean by 2027, this is how to do it 👇🏽.

Take your weight in kilos and times it by 22. At 100kg that’s 2,200.

Knock 200 off and you’ve got 2,000 for your meals.

Then split it 20/30/50, so 400 at breakfast, 600 at lunch and 1,000 for your tea.

Most lads I speak to are fine all day and then it goes wrong after tea, so that’s where the big meal goes.

Every meal gets 1g of protein for every 10 calories, so 40g, 60g and 100g, and you won’t be stood at the snack cupboard at 9 o’clock.

And that 200 you knocked off is my favourite bit, because I’ve got the world’s biggest sweet tooth. It’s yours every day, a Freddo with a brew or a pint after 5-a-side.

Or if you’ve got a big Saturday coming, bank it Monday
to Friday and you’ve got an extra 1,000 for a meal out or a few with the lads without sacking off the week.

Nobody’s having their last pint or their last takeaway before Christmas, so you might as well plan them in.

If you want it built around your weight and your weekends, comment “SYLO” below.

18/10/2026

10 weeks till Christmas and you’ve started again 20 times this year.

I hear the same week from nearly every lad before he starts with me.

Next to nothing on the plate and a run every day.
Then Saturday comes round, it’s a few pints with the lads and a takeaway on the way home.

And Sunday turns into “’II start again Monday”.

And it keeps falling apart because it’s too strict.

Nobody can live on next to nothing with a job, kids and a weekend he actually wants to enjoy, so the first time life gets in the way the whole plan goes with it... and you’re back to Monday again.

Consistency beats intensity every single time.

So flip all three.

Eat enough that Saturday doesn’t feel like a release.
Lift 3 times a week.
Decide what Saturday looks like on Thursday instead of on your fourth pint.
And if you do go over, that’s one meal. Sunday’s a normal day.

I’ve coached lads for the last 7 years and the ones who end up in proper shape are nearly always the ones who planned their Saturday.

DM me “SYLO” and we’ll get your 10 weeks planned out,
Saturdays included.

Six habits that keep most lads stuck with the belly… and why the other side of the stand is so empty.The packed side fee...
17/10/2026

Six habits that keep most lads stuck with the belly… and why the other side of the stand is so empty.

The packed side feels normal because everyone around you is doing the same.

Giving up till Monday after one big Saturday
Cutting out everything nice,
Lifting the same easy weights every week
Saying you’ve got no time before scrolling in bed for an hour.

The other side’s quiet. Just the lad who’s straight back on it Sunday morning and had his pints planned in before Friday even started.

I spent years on the packed side, telling myself I’d no time with a gym at the bottom of the stairs.

Getting across is a handful of different habits and a plan that fits your actual week.

16/10/2026

Send this to a mate who’s always trying to recruit you 👀

You know what to do to lose the belly… so why does it keep falling apart?You could tell me you know to eat less and move...
16/10/2026

You know what to do to lose the belly… so why does it keep falling apart?

You could tell me you know to eat less and move more.

Most lads I coach can.

And still, every few weeks, it’s Monday again and you’re starting from scratch.

What’s usually missing is someone who notices when you start to drift, before one big weekend turns into another restart.

That’s what helped Nathan go from 6 months of spinning in circles.

10 leaner, fitter & stronger in just 10 weeks.

DM me “SYLO” if you know what to do and want someone in your corner to make sure you do it.

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Wednesday 10am - 6pm
Thursday 10am - 4pm
Friday 10am - 6pm
Sunday 10am - 2pm

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