SYLO Consultancy

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

06/06/2026

Anything less is a fail 😤

I put my fitness to the test.This week I had my VO₂ max tested, my blood lactate measured, and I ran until my legs were ...
05/06/2026

I put my fitness to the test.

This week I had my VO₂ max tested, my blood lactate measured, and I ran until my legs were screaming.

Then I compared my results against professional footballers.

First up, VO₂ max.

This measures the maximum amount of oxygen your body can use during intense exercise and is one of the best indicators of aerobic fitness.

For professional footballers, VO₂ max typically ranges between 55-70.

For centre backs, it’s usually between 55-62.

I scored 63.

Not bad for someone who doesn’t spend his life doing endless running.

Next came blood lactate.

As exercise intensity increases, your body produces more lactate. The higher your peak score, the greater your ability to tolerate and perform under intense conditions.

Professional footballers typically score between 12-18 mmol/L.

Centre backs usually fall between 8-12 mmol/L.

I scored 13.6 mmol/L.

Again, right up there with the pros.

Look strong & lean…whilst being fit & athletic.

That’s the goal.

04/06/2026

Someone had to say it 🤷🏼‍♂️

Most lads aren’t still carrying belly fat because they need to work harder.They’re still carrying belly fat because they...
04/06/2026

Most lads aren’t still carrying belly fat because they need to work harder.

They’re still carrying belly fat because they need a better plan.

You wouldn’t build furniture without instructions.

You wouldn’t drive somewhere you’ve never been without directions.

And you wouldn’t cook a meal without a recipe.

Yet when it comes to getting in shape, most lads are winging it.

A bit of running.

A bit of football.

A few gym sessions when they can fit them in.

Trying to eat healthier.

Yet six months later, they still look exactly the same as they did in January.

The truth is, effort alone isn’t enough.

You need a plan that matches your goals, your lifestyle and the amount of time you actually have available.

That’s exactly what we do inside SYLO.

Every client gets a programme built around their schedule.

Clear targets in the gym.

A structured progression plan.

And a system designed to make sure every session moves them closer to losing fat, building muscle and looking athletic.

Because the goal isn’t to spend more time training.

The goal is to get the maximum return from the time you’re already investing.

Train with a plan.

Get results with a purpose.

03/06/2026

The problem isn’t that you’re lazy.

And it probably isn’t that you need more motivation either.

The problem is you’re trying to get in shape without a system.

One week it’s a running challenge.

The next week it’s cutting carbs.

Then it’s promising yourself that this Monday will be different.

Most lads aren’t following a programme.

They’re just collecting random fitness ideas and hoping they somehow work together.

A run here.

A gym session there.

A healthy lunch.

A takeaway at the weekend.

Then wondering why nothing changes.

Getting in shape isn’t about cramming more into your week.

It’s about having a structure that fits your life.

A plan you can follow when work gets busy.

When you’ve got family commitments.

When you’ve got meals out and weekends away.

Because the lads who get in great shape aren’t the most motivated.

They’re the ones with a system they can stick to.

That’s exactly how lads inside SYLO lose 20, 30 and even 40lbs without putting their life on hold.

Stop trying to force your life around fitness.

Build a fitness plan around your life instead.

Follow me if you’re tired of starting over every Monday.

03/06/2026

The one skill I learned that made my life calmer, my progress faster, and my head quieter.

The one skill I learned that made my life calmer, my progress faster, and my head quieter.

I stopped living in “I’ll sort it tomorrow” mode.

No more winging meals.
No more reacting to the day.
No more feeling like I was flat out but never actually moving forward.

Sunday meal prep.
Planning tomorrow the night before.
A calendar that tells me where I need to be and when.

Sounds boring.
But boring is powerful.

Because the more organised you are, the easier it is to stick to a plan.
The easier it is to stick to a plan, the more progress you make.
And progress — not motivation — is what builds confidence.

This is the art of delayed gratification.

Doing the small, unsexy things now so life gets easier later.
Choosing structure over chaos.
Process over impulse.

As men, we don’t feel fulfilled from comfort.
We feel fulfilled from direction.

A clearly defined goal.
A plan to get there.
Milestones that prove you’re moving forward.

That’s what builds purpose.
That’s what builds self-respect.
That’s what makes life feel calmer.

Master delayed gratification.
Master self-development.
And you’ll get a hell of a lot closer to real happiness and fulfilment.

On top of, or in some cases alongside, my main mains for the week, these are the things I’m using to keep things low in ...
02/06/2026

On top of, or in some cases alongside, my main mains for the week, these are the things I’m using to keep things low in calories, high in protein so I’m looking shredded for summer 😎💪🏼

1️⃣ Egg Whites - 48kcal & 10.9g protein per 100g
2️⃣ Fat Free Greek Yoghurt - 57kcal & 10.4g per 100g
3️⃣ Clear Whey - 82kcal & 20g protein per 25g serving
4️⃣ Sugar-Free Jelly - 7kcal per pot
5️⃣ Sweet Freedom Choc Shot - 66kcal per 25g
7️⃣ Flavdrops - 1kcal per drop
8️⃣ Pepsi Max Cherry - 2kcal per can

Is there anything I’ve missed? Let me know below 👇🏽

01/06/2026

You’re not busy to eat well

You just don’t know how

Yes, if you can cook meals from scratch they taste better, are more nutritious and are calorie controlled

But it’s not always possible

So you’ve gotta know what you can turn to, no matter how busy life gets

Because if your plan needs perfect conditions to work

Then it’s destined to fail

Because one thing is certain - life is rarely perfect for very long

So comment “BUSY” below and I’ll send you my busy mans meal plan

To get you in shape for summer, eating quick and convenient meals

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

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