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coachriley

Hey I’m a Mark Riley your online fitness coach! I’m here to give more in depth knowledge on fitness, fat loss and especially nutrition.

Add my workouts and recipes to your Regime. Here to help I’m just a DM away!

10/08/2025

So often we see clips online saying all you need is a calorie deficit… but if it was that simple, everyone watching those videos would already be lean, right?

The truth is burning fat isn’t easy. You feel like you have to meal prep nonstop, count every calorie, and cut out all your favorite foods.

And while a calorie deficit is required, staying in one long-term without balancing your hunger hormones (especially ghrelin) leaves you stressed, hangry, and craving snacks. That’s why you end up overeating after fasting, or stuck in the cycle of cardio + water weight drops.

The real key is learning how to balance ghrelin so you feel full, satisfied, and can actually stick to your deficit without losing your mind.

👉 If you want to learn how to do that and finally lose those extra 30–40 lbs (even after the first 10–20), DM me ‘Balance’ and I’ll show you how.

10/06/2025

Most people don’t realize that GLP-1 meds are just appetite suppressants.
That’s why the scale moves down… you’re simply eating less.

But here’s the truth I saw with one of my clients:
He lost over 30 pounds in weeks…
❌ But he lost a lot of muscle
❌ His strength tanked
❌ He was still binging on sweets and ice cream
And every time he missed a shot, the weight bounced right back.

GLP-1 can shrink you, but it won’t build the body you actually want.
If you’re not changing your nutrition or strength training, it’s just a temporary fix.

The better way?
Focus on the TriFuel Formula: protein, fiber, and fats.
This keeps your metabolism high, cravings in check, and muscle strong…
So you can actually transform, not just shrink.

👉 If you’re vegan and want to lose fat, build muscle, and take control without relying on meds, DM me “TriFuel” and I’ll send you the details.

10/03/2025

Most vegans don’t plateau because of their workouts or their plan. They plateau because they never build predictable systems.

If you’re relying on motivation, emotions, or cardio to “fix” weekends, you’ll stay stuck.

The body you want requires a shift:
– Track your food so progress is data-driven, not emotional.
– Build meals around protein + fiber so cravings are regulated.
– Have batch-cooked proteins and snacks ready so busy days don’t derail you.
– Pay attention to your emotions and cravings — they’re signals, not failures.

The last 10–15 pounds aren’t about doing more cardio or eating less. They’re about mastering a system you can sustain.

👉 Drop a SHIFT 🌱 in the comments if you’re ready to stop guessing and finally see predictable results.

10/02/2025

On my recent travels, one of the biggest struggles I ran into was food.

When you’re in certain countries, vegan options can be almost nonexistent. Restaurants don’t carry the products you’re used to. Grocery stores don’t have soy, tofu, or meat alternatives. And what happens? You end up eating carbs on top of carbs just to keep your calories up… but protein intake drops way too low.

That’s when you start to feel softer, bloated, and you lose that lean look you’ve been working for.

What many people don’t realize is that being vegan in a major city is a privilege. You’ve got endless restaurants, products, and options to hit your macros. But when you travel internationally, you can’t always count on that. Which means if you don’t prepare ahead of time, you’re setting yourself up for a 1–2 week setback in your goals.

That’s why I always pack travel protein staples in my luggage and know exactly what to grab at the airport. It’s the difference between maintaining progress vs. coming back home feeling like you lost it all.

✨ Little things like this make a huge difference for me and my clients — it’s not just about discipline, it’s about strategy.

📥 I put together a free Travel Protein Guide with my go-to snacks and staples. Comment “travel protein” or DM me and I’ll send it your way.

09/30/2025

Most vegans think eating “healthy” and staying active is enough to build muscle. The truth is your body needs predictable measures to actually grow and stay lean.

When you miss the right proteins, timing, and training, you end up breaking down muscle instead of building it. That leads to a slower metabolism, softer body composition, and even higher risks for osteoporosis and poor blood sugar control.

The fix is not more cardio or cutting food. The fix is complete proteins, strength training, and a repeatable system that keeps your body in muscle-building mode.

If you want a predictable process to build strength and protect your long-term health while eating plants, DM me “MUSCLE” and I will show you how.

09/19/2025

Most new vegans think cutting out meat dairy and eggs automatically makes them healthier.

But if you do not replace what you cut out with the right nutrients you will end up:
– tired all the time
– craving sugar and snacks
– stuck with skinny fat results
– wondering why your workouts feel harder instead of easier

The truth is vegan diets work when you build them around protein fats fiber and cover key nutrients like B12 iron zinc and omega 3s.

If you want to actually thrive on a vegan diet and avoid the common mistakes most people make “VEGAN” in the comments or DM me and I will show you how to set this up the right way.

09/09/2025

You can’t lose the first 10lbs and keep it off if you go in without the right strategy.
Most people think it’s just about cutting harder. Eat less, train more. But they don’t understand why their body is craving food nonstop, why it’s so hard to stay focused, and why stress keeps building up.

If you don’t understand how your body and brain actually work together, you’ll keep gaining and losing the same 5 to 10lbs. That yo-yo makes it easier for your body to store fat and it keeps your brain stuck at the same level, repeating the same mistakes, blaming discipline instead of fixing your process.

The truth? It’s not about willpower. It’s about having the right process.

09/03/2025

You keep grabbing bags of salty pretzels or reaching for something sweet and eating mindlessly just to get through the day. At night you are stuck on your phone because you are stressed and restless even though you are exhausted. You tell yourself yoga or meditation will fix it but you cannot stay consistent.

Every time you try to lose weight the cravings explode. You wake up at 3AM and stare at the ceiling for hours. You are tired before the morning even starts. So you think adding more cardio will get rid of the bloat. It never does.

Your body is screaming for structure and support. You need protein, fats, fiber, and supplements like magnesium to actually recover and lower cortisol. If you keep ignoring it you will stay sore, inflamed, and spinning your wheels. Lifting harder and running more will never be enough.

👉 DM me “SATIETY” and I will show you how to fix cravings, stress, and finally build muscle on a vegan diet.

08/28/2025

Grateful for another year of growth in my fitness and vegan journey. This lifestyle taught me discipline, patience, and compassion. I carry those lessons inside and outside the gym.

To my fellow vegans and those curious about it, much love and respect. Whether you are already living it or just exploring, your effort matters.

Here’s to living stronger, healthier, and more intentional each year.

04/18/2025

Struggling to build muscle on a vegan diet?
Swipe to fix the common mistakes holding you back.

DM “Plant Builder” If you want to put on 5-10lbs of muscle Mass.

03/30/2025

Building legs when they’re long is a process that you have to be patient for. I’m still building but I keep my main lifts simple and I add in alternatives for the accessory lifts.

My main objective is getting those extra reps and keeping the repetitions moderate. But using dropsets and finishers for the high repetition sets.

03/15/2025

Chest and Back go together like peanut butter and jelly if you don’t have much time or 5-6 days to workout per week.

Todays focus was more on improving range of motions and mobility while building muscle.

Using alternate lifts while I’m using one arm at a time helps improve mobility in the upper extremities.

This helping avoid injury while still putting on vegan muscle.

If you’re struggling putting on muscle as a vegan or notice when you lose weight that you still have a skinny fat look then dm me “lean” and I’ll show you how I can help.

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