SYLO Consultancy

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

15/10/2026

Your body fat’s probably higher than you think... but you don’t need to be 10% to see your abs.

If you played every week growing up, you were probably lean without even trying. But there wasn’t much muscle under there, so you felt weak and looked skinny in a t-shirt.

Then the football stopped, work and the weekends took over, and now you’re stronger than you were... it’s just all sat under the belly.

So you’re stuck in the middle. Lose more weight and you’re worried you’ll end up skinny again, but bulk up and the belly only gets bigger.

For most lads the sweet spot is around 12%. Abs showing and shoulders that fill a t-shirt, and you can still have your pints at the weekend. You get there by building muscle in the gym while the body fat comes down.

I’ve been the chubby kid and the skinny one, so I know how frustrating the middle is.

DM me “SYLO” if you’re stuck somewhere between skinny and soft.

12/10/2026

How do competitive eaters smash 8,000 calories in one sitting and still stay lean? 🍕

Calorie banking.

Say they eat 2,000 a day to support their goals. Sunday’s an 8,000-calorie deep dish pizza challenge. If they ate that on top of a normal week, they’d never stay lean.

So they take 1,000 from Monday, Tuesday, Wednesday, Thursday, Friday and Saturday, and add it to Sunday’s budget.

Still 14,000 calories for the week. Most of them just land on one day.

Think of your calories as a weekly budget, not a daily one.

You can do exactly the same, just less extreme. Take a couple of hundred calories from each day (most of the time you won’t even miss it) and you’ve got the cushion for a few beers with the lads or a meal out with the family at the weekend.

Bank your calories through the week. Give yourself more flexibility at the weekend.

Comment “SYLO” and I’ll show you how to bank for your weekend 👇

11/10/2026

Ranking how lads respond after a heavy weekend 🍺📋

08/10/2026

10 months ago Tom couldn’t get round a parkrun.

Now, he’s just done a half marathon.

When he first messaged me he was in a bad way. Stressed, knackered all the time, didn’t like what he saw in the mirror.

Takeaways, bags of sweets, sticky toffee puddings. His T-shirts kept “shrinking” in the wash 🙄.

He’d tried loads of times. Do 2 days, have one bad meal, “that’s the week ruined, I’ll go again Monday.”

He wasn’t lazy. He just had no plan, no structure and nobody checking in on him.

He’d seen me eating proper food on here and thought there’s no chance you can eat like that and still lose weight.

You can. Now the lads at his work are asking what he’s got in his lunchbox because it smells that good 😂.

He’s sleeping better, he’s fitter, and the gym’s just part of his week now. He’s even enjoying it.

And now, he doesn’t beat himself up anymore, and he actually likes how he looks.

His advice if you’re where he was 10 months ago: just give it a go. It could change your life.

If you’ve been saying “I’ll start again next week” for years like Tom was, DM me “SYLO”

07/10/2026

Same 100 calories. Very different amount of food 👀

The pattern across all 3 swaps is fat. It has 9 calories per gram, more than double protein or carbs (4 per gram each).

That’s why a drizzle of oil or a spoon of peanut butter adds up so fast without you noticing.

I’ve been on both sides of it.The chubby kid who ate too much. Then the skinny lad who was too weak.Getting called “tits...
07/10/2026

I’ve been on both sides of it.

The chubby kid who ate too much. Then the skinny lad who was too weak.

Getting called “tits” on the football pitch cut deep. Getting released by Middlesbrough for not being strong enough cut deeper.

The gym didn’t just change how I look. It changed how I show up in everything.

Now I help lads who used to be active get that feeling back.

If that’s you, DM me “SYLO” and we’ll sort your life out

06/10/2026

This caught me out, I can’t lie 🫣

None of this means you can’t have it. It means knowing what you’re having.

The drinks and the desserts are what catch most lads out.

You’re not supposed to remember all these numbers. That’s why I built the Macro on-the-go app.

Comment “MACRO” and I’ll send it over 👇

05/10/2026

It’s not one big binge that’s wrecking your week.

Thursday: that weekend feeling, so you finish the kids’ leftovers.

Friday: three pints with the lads. Nothing crazy.

Saturday: pizza and garlic dip after a day out with the family, and a couple of tinnies.

Sunday: a fry-up, Sunday dinner at your parents’, picking at the sweets with the kids during a film.

Seven green. Seven red. A whole week’s worth of work, wiped out. And there wasn’t one binge in there.

It’s not the big nights that get you. It’s the little decisions adding up.

Comment “SYLO” and I’ll show you how to plan your week so the little bits stop adding up 👇

04/10/2026

If you want my top fakeaway meals, including a chicken parmo, all less than half the calories of the takeaway, comment “MEALS” below 👇🏽

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

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