The Lean 365 Podcast

In this episode, I talk about why you only ever really need to do a diet ONCE, and once can be enough. Getting lean shouldn't be something you're doing every year, listen to this and you'll understand exactly what I mean, and the approach you need to take. Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down exactly what I’d do if I woke up skinny tomorrow and had to build muscle as fast as possible.The training split I’d follow, how I’d structure my calories and protein, how hard I’d push progressive overload — and what I wouldn’t waste time on.If you’re starting from scratch or feel like you’ve been spinning your wheels, this is the blueprint I’d personally use to build size quickly and properly.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf90 day plan 👉 https://youtu.be/TxEYrwYL2lI

In this episode, I explain reverse dieting properly and why it’s essential after fat loss.Most people focus on losing the weight — but ruin their results by ignoring what comes next. If you want to stay lean without rebounding, this is what you need to understand.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down the 8 biggest mistakes to avoid in 2026 if you want a real body transformation.Not theory — just the common behaviours that keep most people stuck year after year, and what to do instead if you actually want results.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I share the honest truth about dieting — and why most people fail.Not because diets don’t work, but because most people aren’t willing to make the short-term sacrifices required for long-term health and results.If you want real, lasting change, this is the mindset shift you need to hear.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down the three non-negotiables for a successful body transformation in 2026 — no hype, no new diet, no shortcuts.If you want 2026 to actually look different, this is where to focus.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down why every ambitious man needs a coach — how guidance, accountability, and outside perspective accelerate progress, eliminate blind spots, and fast-track results in fitness, business, and life.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I break down the exact workout split I'd use training just 3-days per week to get the best results! You don't need to live in the gym to get in good shape, follow a simple system like this instead.Full breakdown with the whiteboard own my Youtube Channel 👉https://www.youtube.com/watch?v=vPYyJ1nYnPcGet coached by me 1-2-1 to get in the shape of your life 👉https://fitlabcoaching.co.uk/lean365-programme/ Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉 https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I’m joined by my good friend Adrian for a no-BS conversation around getting in shape and staying there long term. We cover a wide range of topics including: ✅ How to get in the best shape of your life heading into 2026 ✅ How to stay consistent and on track throughout 2025 ✅ The biggest mistakes that stop men from ever getting lean ✅ How to manage alcohol without sabotaging your results ✅ Why getting in great shape isn’t meant to be easy — and why that matters This is an honest, practical discussion around fitness, discipline, and mindset, with real-world takeaways you can apply immediately — especially if you’re a busy guy who’s tired of starting over. If you’re serious about building a body and lifestyle you don’t need a “reset” from, this episode is for you. Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/ Follow me on IG 👉 https://www.instagram.com/chris_fitlab/ Follow Adrian on IG 👉 https://www.instagram.com/adrian_mclifestylefitness/ Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk... Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I break down exactly how I stay in shape throughout December — without tracking calories, cutting out social events, or falling into the all-or-nothing trap that most people do.I explain the simple principles I follow every year, the non-negotiables that actually matter during the Christmas period, and why trying to be “perfect” in December is usually the fastest way to fall off completely. If you normally start January feeling heavier, frustrated, and like you’ve undone months of progress, this episode will help you approach December in a far more realistic, sustainable way.This isn’t bodybuilder advice. It’s a real-life strategy for busy men who want to stay lean, confident, and in control - without sacrificing their social life. Enjoy!3 day training split 👉 https://www.join.fitlabcoaching.co.uk/optin1708434270394Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉 https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I break down the fat loss hierarchy — the exact order you need to focus on if you actually want results. I explain why calorie deficit is always the foundation, where lifting weights, sleep and cardio really fit in, and why supplements should be the very last thing you worry about.If you’ve ever felt like you’re “doing everything” but still not getting lean, this episode will show you exactly where you’ve been wasting effort and how to simplify your approach so fat loss finally becomes predictable and sustainable. Enjoy!3 day training split 👉 https://www.join.fitlabcoaching.co.uk/optin1708434270394Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉 https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I discuss the honest truth about having a 6-pack and whether I think it's worth it for a guy to get to this level or not. Having been in shape now for the last 10 years and having helped a fair few guys, this is the conclusion I've come to!Enjoy!Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I break down why “starting in January” is one of the biggest myths in fitness. I explain how waiting for a date, a new week, or a new month keeps you stuck in the same cycle every single year. Progress doesn’t come from motivation or New Year energy — it comes from taking imperfect action now and building simple, non-negotiable habits that actually stick.If you’ve told yourself “I’ll start in January” before, this episode will change how you look at time, discipline, and what it really takes to get in the best shape of your life. Enjoy!3 day training split 👉 https://www.join.fitlabcoaching.co.uk/optin1708434270394Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉 https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I discuss 5 principles I follow, and things I teach to my clients that will allow you to stay lean and healthy all year round. These are not hacks, these are proven ways to keep the fat off and break free from YoYo dieting for good.Enjoy!Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I discuss how to build a successful system that runs on autopilot for your day to day nutrition! This is what I believe whats for most people, that avoids complication but also provides enough variety to remain consistent which is the most important thing. Enjoy!3 day training split - https://www.join.fitlabcoaching.co.uk/optin1708434270394Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode I discuss how it's possible to get in amazing shape with as little as 3 hours per week. Most people think they need more, when in actual fact they just need a better strategy and use of their time. This episode should help you understand how to do exactly that!3 day training split - https://www.join.fitlabcoaching.co.uk/optin1708434270394 Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

Most guys still believe that eating out automatically ruins fat loss. They think the only way to stay shredded is by avoiding restaurants, skipping social events, or eating “perfect” all the time. The truth is, you can stay lean and still enjoy your life.In this episode, I break down exactly how I eat out multiple times per week while staying in great shape year-round, the simple rules I follow that keep calories under control without feeling restricted, and what you should focus on if you want a social life and a six-pack at the same time.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

Most guys still believe they can “target” belly fat with specific workouts — endless crunches, ab circuits, or fat-burning exercises. The truth is, spot reduction doesn’t work.In this episode, I break down exactly how fat loss actually happens, why you can’t choose where your body burns fat from, and what you should focus on instead if you want to finally lose stubborn belly fat.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

Most guys have no idea what ideal body fat actually looks or feels like - they either chase “shredded” all year round or give up too soon. In this episode, I break down exactly what body fat percentage you should be aiming for depending on your goals - whether it’s a lean, athletic look or something more sustainable year-round.Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/Follow me on IG 👉 https://www.instagram.com/chris_fitlab/Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk...Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf

In this episode, I’m joined by my good friend Simon Thomsen - who is also an online fitness coach, and the owner of Powr. We cover a wide range of topics including; ✅ Why most men regain the weight they lose ✅ The identity shift required to create lasting change ✅ Why pain has to outweigh comfort before transformation happens ✅ The mindset principles that separate those who succeed from those who always start over This is a raw, unfiltered conversation about fitness, mindset, and self-mastery - breaking down why most men struggle to stay in shape and what truly needs to change if you want results that last. If you’ve ever made progress only to fall back into old habits, this episode will hit home. Get coached by me 1-2-1 to get in the shape of your life 👉 https://fitlabcoaching.co.uk/lean365-programme/ Follow me on IG 👉 https://www.instagram.com/chris_fitlab/ Follow Simon on IG 👉 https://www.instagram.com/simonthomsen/ Download your free beach body training plan 👉 https://www.join.fitlabcoaching.co.uk... Use my free calorie calculator 👉https://app.calorieleads.io/tdee/5a165d2b-e4ed-4ee5-aa13-effafdc8f1cf