Adam Lowe | Men's Fat Loss Coach

I’ve helped 1,400+ men over 30 lose 20lbs+ of fat, build muscle and improve their health. I’m new (ish) to X, but check this thread for my resume👇🏽 Message me ‘INFO’ to start yours

Your biggest fat loss win this week? Saying “no” - No to the second helping you didn’t need - No to skipping your workout “just this once” - No to food you didn’t plan for - No to staying up too late Discipline is built one decision at a time.

The problem isn’t your hunger, it’s your habits - Skipping meals leads to nighttime binges - Low protein leads to high cravings - Poor sleep leads to poor food decisions Fix your foundation before blaming willpower.

Stop using “I’m too tired” as a free pass - Poor sleep? Go for a walk anyway - Long day? Hit a 20-min home session - Busy with kids? Eat something high protein and simple Effort, not excuses. That’s how you win when life gets hard.

Most men have this backwards: food is fuel, not relief - Don’t eat because you’re stressed - Don’t eat because you’re bored - Don’t eat because you “earned it” - Eat to feel better, not feel numb Master this, and fat loss gets 10x easier

6 lads. 6 topless shoots. 100+ kilos lost. They used to hide in t-shirts. Now? Confident. Proud. Transformed. This wasn’t about abs. It was about freedom. From insecurity. From poor health. From playing small. Ready for your own comeback? DM “LEVEL UP” to start.

Weekends aren’t your reward, they’re your reveal - If you’re “good” Mon–Fri but gain fat over the weekend… - Your habits aren’t actually working - You need a weekend plan - Not a weekend off Fix your weekends, and the fat loss finally sticks.

You don’t need 6 meals a day, you need structure - 2–3 protein-based meals - 1-2 smart snacks - Track your calories - Repeat How often you eat matters less than what you eat.

The fat loss “cheat code” for men with 3 kids and no time - Eat the same 2–3 breakfasts and lunches all week - Walk while on work calls - Train at home with dumbbells - Stop trying to impress anyone with your diet Make it simple, not sexy. That’s what works long term.

Every busy man should have this: a fallback day - One home workout for when the gym’s not happening - One quick meal plan when you haven’t prepped - One low-stress walk to get your steps in Don’t chase perfect weeks. Build resilient ones.

This is why “just one meal out” keeps setting you back - Hidden calories in sauces and oils - Alcohol drops your food discipline - Portions are bigger than you think - You stop tracking it Enjoy the meal, but go in with a plan, not guesswork.

Your kids don’t need a shredded dad, they need a healthy one - Strong enough to carry them - Energised enough to play with them - Present enough to show up fully - Disciplined enough to be a role model Be the example, not just the provider.

If you only tracked these 3 things, you’d lose fat - Protein grams - Daily steps - Sleep hours Don’t overcomplicate it. The basics win every time.

Most men over 30 need this kind of accountability - Not a 6am bootcamp - Not a shouty PT - Just someone checking the basics get done - Someone who holds the standard, when life gets messy Left to your own devices, you’ll go back to your defaults.

Adam feared becoming the dad who couldn’t keep up. Busy job. No time. Zero energy. Then he joined Lean Level Up - Lost 17kg - Built a strong, athletic physique - Energy through the roof - Crushing squash matches again Now he leads from the front. DM “LEAN” to do the same.

This one mindset shift changed everything for my clients - From “I need to be perfect” - To “I just need to be consistent” - From “I fell off, what’s the point?” - To “One bad day doesn’t ruin the week” Consistency wins, perfection burns out.

Think fat loss is hard with a family? Here’s how to make it easier - Eat meals they can also eat - Train early, before the day takes over - Take family walks after dinner - Don’t aim for perfection, aim for progress Your goals don’t require isolation, just better intention.

Here’s how to stop snacking when your kids do - Eat protein-rich meals so you’re not hungry - Keep your “go-to” snacks packed and ready - Brush your teeth after dinner - Don’t shop hungry Discipline is easier when you’re not fighting hunger and chaos.

You don’t need more motivation, you need fewer options - Leave your gym kit out - Put meals on repeat - Block time for workouts like meetings - Make your routine idiot-proof Success doesn’t come from hype. It comes from structure.

The secret weapon for fat loss over 30? Predictability. - Same breakfast = fewer decisions - Scheduled steps = more movement - Grocery list = less impulse buying - Workout plan = less second-guessing Make fat loss boring, it works better that way.

The 15-minute rule that saves busy men - 15 mins to food prep = fewer takeaways - 15 mins to walk = 2K steps you weren’t going to take - 15 mins to lift = 3 sets more than nothing Don’t wait for perfect windows, use the ones you’ve got.