🔥 On A Mission To Help Busy, Professional Dads Over 40 Drop 30lbs in 12 Weeks & Fall in Love With Their Body 365 Days of The Year. Results GUARANTEED or Be Coached for Free 🔥

One client dropped 62lbs AND added muscle in 12 weeks.

Even crazier?

He DIDN'T:

Give up his favourite foods or social dinners
Spend 5+ hours a week in the gym
Or meal prep like a bodybuilder

He controlled his intake, hit his protein targets, increased his step counts, and lifted twice a week.

The result?

Leaner, stronger, more mobile. Wild

My clients lose 20-40 lbs of fat on average, build muscle, and reclaim their athletic performance in 90 days, all without living on chicken and broccoli or sacrificing time with their families.

I want to show you how.

Hi, I'm Gav Gillibrand.

For 17+ years, I've helped 750+ execs, business owners, and high-achieving dads in their 40s+ transform their bodies through The Fat Loss Code™, my proven 4-pillar system built for elite men with packed schedules.

The truth is…

To build muscle, drop 30 lbs of fat, and move like an athlete again, you DON'T need:

❌ Hours of cardio
❌ Restrictive diets
❌ Or a complicated plan

You just need a simple, proven system that actually works.

That's why I created The Fat Loss Code™ Email Course: A 5-day, no-BS email series that shows busy professionals exactly how to build muscle, lose 20–60lbs, and reclaim elite performance without giving up their lifestyle.

It's the same system that helped:

🔥 Martin (Operations Supervisor, 40): Lost 35 lbs, added muscle, strength through the roof—12 weeks

🔥 Ian (Senior Manager, 40s): Down 60 lbs, completely transformed physique—9 months

🔥 Neil (Executive, 53): Shed 34 lbs while still enjoying business dinners—9 months

🔥 Kevin (Consultant, 60s): Lost 32.8 lbs, feeling stronger than his 40s—12 weeks

🔥 Dan (Senior Director, 40s): Lost 41 lbs through knee surgery and Christmas—12 weeks

🔥 James (Professional, 30s): Shed 32 lbs, energy to fish and move again—12 weeks

🔥 Luke (Business Owner, 40s): Lost 34 lbs during Christmas parties—12 weeks

🔥 Leon (Senior Professional, 51): Shed 35 lbs without giving up nights out—12 weeks

And TONS more: https://gavgillibrand.com/testimonials/

Inside, you'll discover:

📧 Day 1: Why building muscle and losing fat as a busy pro is absolutely possible
📧 Day 2: The 3 false beliefs keeping most men stuck
📧 Day 3: How to eat out 2–3x and still transform your body every week
📧 Day 4: How to enjoy weddings, work drinks, and holidays without derailing
📧 Day 5: The system that makes body transformation automatic (and saves you £3,984/year)

Look I won't promise magic.

But if you follow what I teach and take action, results are inevitable.

Check it out in the featured section.

Talk soon,

Gav 👊

The Croissant vs The Apple
The fitness zealots will tell you one is "good" and one is "bad."


I call bullshit.

Neither food has moral value. 

Your croissant isn't going to hell, and your apple isn't getting a halo.

What matters? The context.

- Total calories for the day
- Hitting your protein target
- Not being a miserable arse who can't enjoy life.

I've helped 750+ high-performing men over 40 lose fat while still having their business dinners, their weekend pastries, and their sanity.

The secret? 

Balance. 

Not being a hardcore zealot with zero fun.

You can be shredded AND enjoy food. 

You can hit your goals AND have a life.

But the diet cult doesn't want you to know that.

They need you dependent on their rules, their supplements, their suffering.

F*ck that.

Balance and moderation wins. 

All day long.

Want to lose fat without living like a monk? 

Drop "REBEL" in the comments and I'll send you my 4-Pillar system.

Gav :)

Gav Gillibrand

Someone drew a massive cock and balls in the snow outside our house this morning.


Alex's first question: "Was that you?"

Flattering that she knows my sense of humour that well.

Insulting that she thinks I'd produce such amateur work.

Whoever the mystery artist was clearly skipped anatomy class. 

And art class. Possibly all classes.

If you're going to commit to the bit, commit to the bit properly.

Here's the thing about doing anything.

Business, fitness, snow penises, half-arsed efforts are worse than no effort at all.

Either do it right or don't bother.

Speaking of doing things properly, if you're a high-performing professional dad who's finally ready to get your health sorted without half-measures...

DM me "SERIOUS" and let's talk.

(No amateurs)

Gav :)

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Humber College

MediaRises

I Help Leadership Coaches Sign Leader Clients through LinkedIn.

As a leadership coach.

You might face these problems on LinkedIn:

• Very few leaders visit your profile let alone becoming clients.
• Your content doesn't attract any of them even though you tried to post consistently.
• Most of the leaders you found on LinkedIn are "inactive" - it's so hard to contact them.

I used to be like you.

Frustrated and overwhelmed.

After months and months, I finally cracked the code of finding clients on LinkedIn.

Here's how you can do the same:

• Write content that speaks directly to what's in leaders' minds.
• Optimize your LinkedIn profile to position yourself as the perfect solution they're seeking.
• Warm outreach to leaders who engage with your posts.
• Send 100 connections a week to your ideal leaders.
• Network with people who have the same audience.

I give all of this for free.

Package in the free 5 Days Become an Leader Magnet email course.

Feel free to sign up and enjoy the value.

Ryan.

Free LinkedIn Crash Course for Leadership Coaches

Book a free consulting call

Coaching busy professional women with kids, to lose 15lbs or more in 90 days without giving up wine, chocolate or their sanity 🍷

Frank Wilson 

Definition of a rich life. Agree?


Alex Gillibrand  😉

The people closest to you will watch everything you do.
From the sidelines.


They'll consume every post. Every story. Every update on your life.

But when it comes to actually showing up? 

Supporting you publicly? 

Putting their name next to yours?

Crickets.

Meanwhile, they're front row for every celebrity, influencer, and stranger who doesn't even know they exist.

Your circle shows you who they are by what they DO, not what they SAY.

Pay attention.

Gav 😉

DON'T BE THAT GUY!
Saw a post of Chris Hemsworth in incredible shape.


Hundreds of comments: 

"Must be nice having a private chef… unlimited time… all that money..."

Let me be brutally honest:

You're just a fat fuck sitting under a Facebook post shouting "it must be nice."

While Hemsworth's doing the actual work.

Not YOU specifically, the guys on the Facebook post.

The chef doesn't lift his weights. 
The money doesn't do his cardio. 
The time doesn't make his food choices.

He still has to do the hard shit.

You know what the difference is between you and him?

He stopped talking and started doing.

You've got a CEO running a £100M company finding time to train 4x a week.

You've got a 45-year-old father of three with a full-time job who lost 40lbs in 12 weeks.

You've got men with LESS time, LESS money, and MORE stress than you...

Getting in the best shape of their lives.

While you're typing "must be nice" under another post.

The truth?

You've got everything you need right now.

You're just not using it.

So stop being that guy shouting from the sidelines.

And start being the guy who actually does the fucking work.

You feel me?

Gav :)

So this is how it went down on NYE in our house. Rigatoni a la Vodka!


We first had it back in November when we went to "Louis" in Manchester and it was THE best pasta we'd both ever tasted.

I said to Alex, "you've got the culinary skills, why not recreate it for dinner on New Year's Eve?"

So she did.

Amazing, and even better than in the restaurant IMO.

It was so good that we're swapping out our weekly pizza on Friday nights and going to alternate with this - Pizza one week, Vodka Rigatoni the next.

Ingredients: 

Pasta, olive oil, shallot + garlic, tomato paste, vodka, heavy cream (loads), Pancetta, red pepper flakes, butter, parmesan cheese, salt + pepper. 

I had a cheeky little baked chicken breast on the side as I wanted extra protein, but you don't have to do that.

Fancy trying it?

Let me know below.

Gav :)

750+ High-Performing Men Coached | Elite Performance: Build Muscle, Lose 20-60 Lbs & Master Mobility | The Fat Loss Code | 17+ Years Experience.

Should I quit drinking to get in shape?"
I get asked this at least twice a week.


My answer surprises people:

Maybe. Maybe not.

See, I'm 52. Visible abs. Lean year-round.

And I still drink.

Not much these days to be fair, maybe once a month when Alex and I go out.

But when I do? I'm all in.

Well, as "in" as two or three drinks can be...

I love a salty rim. Ooer :)

A double Jack & Diet Coke if I'm feeling it.

Zero guilt. 
Zero regret. 
Zero impact on my physique.

Alcohol isn't the problem.

Your relationship with alcohol is the problem.

Can you have two drinks and stop?

Can you wake up the next morning, hit your protein target, and train like nothing happened?

Can you go weeks without it and not feel like you're "sacrificing" something?

If yes, you're fine. Keep drinking.

If not, you've got a decision to make.

The internet loves extremes.

Either you're a wellness warrior who hasn't touched a drop since 2019…

...or you're a reckless mess who can't function without a drink in hand.

Bollocks to that.

I spent 35 years barely drinking at all.

Then I discovered I actually like a good cocktail.

So now I enjoy them. 

Occasionally. 

Intentionally.

We don't even keep booze in the house.

But when the moment's right? 

I'm having my margarita.

But here's the real question...

Are you in control of your choices?

Or are your choices controlling you?

If alcohol derails your progress, ruins your sleep, or sends you spiralling, cut it out. 

Seriously.

But if you can enjoy it and stay on track with your goals?

There's no medal for unnecessary restriction.

Life's short.

Have the bloody margarita.

Just make sure you're choosing it, not the other way around.

Gav :)

PS. January's the worst time to quit anything. Everyone's miserable and judgmental. Do it in July when nobody's watching.

If I woke up with a big belly...

...here's how I'd get my body back in 12 weeks.

Step 1: Stock the Right Food.

Eggs, beef, chicken, jasmine rice, sweet potatoes, Greek yoghurt, berries, apples, vegetables. 

Bonus: A basic rice cooker can make meal prep faster and easier.

Step 2: Keep Meals Simple.

• Breakfast: Scrambled eggs and berries 
• Lunch: Chicken, rice, and greens 
• Dinner: Ground beef, sweet potato, and vegetables 
• Dessert: Greek yoghurt with fruit 

Use seasoning, hot sauce, or low-calorie mayo for flavor. 

No advanced cooking skills needed.

Step 3: Lift and Walk.

Strength train three times a week. 
Walk at least 10,000 steps daily. 
Suggested split: Upper / Lower / Upper 
Five compound exercises per session. 

This routine supports both muscle building and fat loss.

Step 4: Stick to Non-Negotiables.

• Drink 3L of water daily 
• Eliminate liquid calories 
• Weigh yourself every day (track trends, not fluctuations) 
• Train in the morning for consistency 
• Avoid alcohol until reaching your goal 
• Eat clean 90 percent of the time 
• Track strength progress, not just the scale

But I have to admit:

Some principles don't work for everyone.

What if you're traveling for work?
What if you've got client dinners every week?
What if you can't train in the morning because you've got kids to get ready?

That's why I created The 2026 Fat Loss Blueprint - the complete system for busy men who need results in the real world.

Inside you'll get:

✅ The 4 Pillars of The Fat Loss Code - Simple principles that work anywhere, anytime
✅ Business Dinner Formula - What to order at restaurants, how to drink smart, still lose weight
✅ Travel Survival Strategies - Airport food choices, hotel room workouts, managing time zones
✅ 15-Minute Anywhere Workouts - Zero equipment needed, hotel room or home friendly
✅ 80-20 Nutrition Rule - Eat the foods you love, never feel restricted, still get results
✅ Calorie Banking System - Eat more on event days, plan ahead, stay on track
✅ The "Win the Week" Framework - Build momentum over 12 weeks, never feel like you've failed
✅ First 14 Days Roadmap - Lose 4-7lbs fast, build confidence, see early wins

This is for blokes who:

→ Travel constantly for work 
→ Have client dinners weekly
→ Can't meal prep like a bodybuilder 
→ Need to lose 20-30lbs without turning life upside down

Expected results: 20-30lbs in 12 weeks while living your actual life.

Want free access to The 2026 Fat Loss Blueprint?

1️⃣ Like this post 
2️⃣ Comment "BLUEPRINT" 
3️⃣ Connect with me (so I can send it) 
4️⃣ Repost to get secret bonuses (optional)

And I'll send both the 6-week plan AND the complete blueprint.

P.S.

Why free?

Your comment pushes this post to my potential clients.

In return, you get free value.

Win-win.

Gav :)

Coming in hot 🔥

Meet Paddy.

40lbs down in 5 months.

I'll let the picture do most of the talking but you should also know this:

- Paddy is a property developer

- He's extremely busy with work/family/social life

- He didn't cut any food groups like carbs (why would you?)

- He didn't spend his life in the gym

Here's what he did:

- He controlled & tracked his calories
- He increased his protein
- He increased his daily steps
- He lifted weights a few times per week.

But most importantly, he followed the plan I laid out for him and was consistent.

And guess what?

^^^THIS only works 100% of the time

I've never had a single client that couldn't lose weight when they stick to the basics.

40lbs down, more energy, feeling great AND he's got a grip of his COPD (chronic obstructive pulmonary disease)

Life changing.

There's a link to Paddy's video testimonial in the comments too.

If you'd like to learn more about what we do in "The Fat Loss Code", drop me a dm.

I've coached 100's of men in the last 10 years to weight loss success and I'd like to help you.

My special power is showing men that have previously struggled and "tried everything" with no success, how to lose a ton of weight and keep it off for good.

Have a great day!

Gav :)

Dry January is well and truly happening 🤣

“Just like your Dad!”



Be the example. Not the warning!

Happy Friday. 

Gav 👊

Do we agree? Or is it just me?



And yes. I fully expect a load of you to put a 👍 in the comments 😂

But can we stop it for real, for real. Please?

Passive aggressive bullshit. 

My perfectly crafted text deserves more than a sarcastic thumbs up. 

It’s like when my mother says “fine”

It’s not fine. It’s not fine at all. 

If you don’t agree, like i said. We can’t be friends and i think you’re weird AF. 

Gav 😂

The UK just banned junk food ads before 9pm. Sounds great, right?


Expected to remove 7.2 billion calories from kids' diets annually and reduce childhood obesity by 20,000.

Here's the problem:

By the time kids start primary school, 22% are already overweight or obese. 

That rises to 36% by the time they leave.

And none of that is happening because of TV ads.

It's happening at the dinner table. 

In the kitchen. 

When dad's ordering takeaway for the third time this week because "it's been a long day."

Plus, there's a massive loophole in this ban. Brands can still advertise themselves, just not specific products. 

McDonald's can still show their logo and branding before 9pm, just not the actual burger.

And outdoor advertising - billboards, bus shelters, isn't even covered by the ban.

Meanwhile, when the government introduced the sugar tax in 2018, they actually achieved a 35% reduction in sugar sales from soft drinks. Why? 

Because they targeted the PRODUCT, not the advertising.

Research is clear. 

Kids model their eating behaviours on their parents. 

Your relationship with food becomes their relationship with food.

If you're prioritising convenience over nutrition, they learn that's normal.

If you're skipping meals then binging at night, they're watching.

If you're saying "I'll start Monday" every single week, they're learning that discipline is optional.

The government can ban ads all they want.

But they can't ban what your kids see at home - the most powerful advertising they'll ever be exposed to.

You want healthy kids?

Start by being a healthy parent.

Show them what consistent nutrition looks like. 

What moving your body daily looks like. 

What NOT making excuses looks like.

Because they're not learning health from TV.

They're learning it from you.

What's your take? Is this ban going to make a difference, or are we missing the real problem?

Gav :)

Keep going. Don’t quit. 



F@ck the haters. 

You’re one post away from blowing up your business or your brand. 

Trust me on that one 😉

Gav 👊

Being a Dad doesn't mean letting yourself go.
But most men act like it does.


You're a CEO. An entrepreneur. 

A high-performer who's crushed it in your career.

But somewhere along the way, you accepted that the "dadbod" comes with the territory.

Bullshit.

You didn't build a successful business by accepting mediocrity.

You didn't become a leader by settling for "good enough."

So why are you doing it with your health?

Your body isn't a vanity project. It's a signal.

- To your kids. 
- To your team. 
- To yourself.

It shows whether you're still in control, or whether life's running you.

Right now, your 8-year-old is watching you.

Not what you say. What you DO.

And he's learning what "normal" looks like.

- Is normal being too tired to play?
- Is normal avoiding the mirror?
- Is normal believing your best years are behind you?

That's not the legacy you want to leave.

The truth is, you don't need to train like a 25-year-old or eat like a monk.

You need a system. One that fits your life, not the other way around.

No 2-hour gym sessions. 

No giving up dinner out with your wife. 

No bullshit.

- Just 12 weeks. 
- Four pillars. 
- Results that last.

I've helped 750+ high-performers drop 20-60 pounds while maintaining their lifestyle and visibility.

If you're done making excuses and ready to take back control:

👉 Drop "SEND IT" in the comments and I'll DM you the application.

Fair warning: This isn't for tire-kickers. I work with a maximum of 8 clients at a time, and this is a premium investment for men who are serious about results, not just "thinking about it."

Be an example. Not a warning.

Gav :)

12 years changes you. Here's what I believed at 40 that I know is bullshit at 52.


More hours = more money.

Wrong. I've worked 80-hour weeks that made me nothing and 30-hour weeks that made me £20k. It's about leverage, focus, and doing the right work. Not more work.

You need to be on every platform.

Bullshit. I wasted a year and thousands of pounds chasing Instagram. My entire business comes from LinkedIn. Find where your people actually are and go all in.

Saying yes to everything is hustle.

No. It's just being a people-pleaser with a business card. Real hustle is saying no to 90% of opportunities so you can dominate the 10% that matter.

Training 6 days a week is necessary.

Not when you're 52. Three solid sessions beat six average ones. Recovery isn't optional anymore - it's where the progress happens.

Recovery is for the weak.

Tell that to my shoulder and back. Recovery isn't weakness - it's intelligence. Your body keeps score, and eventually it presents the bill.

Your kids won't remember if you miss stuff for work.

They remember everything. Every school play you skipped. Every weekend you were "too busy." You can't buy that time back with money later.

Your wife will understand if you prioritise work right now.

"Right now" becomes 5 years if you're not careful. Alex is the reason I'm still here, still sane, still in the game. That relationship required prioritising.

Health comes back whenever you decide to focus on it.

Biggest lie I told myself. The longer you ignore it, the harder it is to get back. At 52, I'm in better shape than I was at 40, but only because I stopped treating my body like it's invincible.

Money solves all problems. 

It solves money problems. That's it. The rest - relationships, meaning, fulfilment, requires different work. Work money can't do for you.

Success means everyone likes you. 

The opposite is true. The clearer I got about who I serve and what I stand for, the more people I pissed off. And business got better. Polarisation beats being beige.

Status matters more than sanity.

Fuck status. I've had months where I looked successful on paper and felt like I was drowning. I'll take sanity, health, and a strong marriage over impressive revenue screenshots any day.

12 years of expensive lessons. Most learned the hard way.

What would you add to this list?

Gav :)

Most men's mornings are a disaster.
They wake up reactive. Scroll their phone. Skip water. 
Then wonder why they're exhausted by 10am.

But my guys?

They're winning their day before 9am.

Here's the thing:

Most morning routines are unrealistic for busy men.

You have:

• Kids to get ready 
• Early meetings 
• A life that's actually happening

Who the hell has 2 hours to journal, manifest, and cold plunge?

That's why I created The 15-Minute Elite Morning Routine.

It pulls together the highest ROI activities for your time.

→ Light exposure (resets your circadian rhythm) 
→ Hydration before caffeine (fixes your energy) 
→ 3-minute movement flow (wakes up your system)

Quick. Simple. Brutally effective.

The results?

Many blokes reported:

• More energy throughout the day 
• Better focus and productivity 
• Improved mood and confidence 
• Better sleep at night 
• Weight loss got better

Want it?

1️⃣ Like this post 
2️⃣ Comment "ELITE" 
3️⃣ Connect with me (so I can send it)
 
And I'll DM it to you.

P.S.

Why free?

Simple:

Your comment pushes this post to my potential clients.

In return, you get free value.

Win-win.

Gav :)

Most nutrition coaches charge £300 for a custom meal plan.
This tool does it for FREE in seconds.

Most people:

• Spend days researching
• Stress about what to eat
• Waste money on generic plans

That’s why I built this free GPT.

It crafts meal plans that fit perfectly with your lifestyle.

Even if you:

Hate cooking
Travel 5x a week
Eat out all the time
Have high blood sugar
Or even deal with food allergies

The best part?

No calorie tracking.

Why?

This GPT does the calorie math for you.

It figures out your ideal intake…
 
Then builds meals that hit your target automatically.

Here’s what it does:

1. Ask questions to understand your unique situation
2. Calculates your ideal intake based on your stats
3. Builds a plan that fits your lifestyle perfectly

The result?

Less work.
More freedom.
While still enjoying delicious food.

Take action though, because you might never see this post again.

1️⃣ Like this post
2️⃣ Comment “GPT”
3️⃣ Connect with me if you haven’t
4️⃣ Repost to get free bonuses (optional)

And I’ll send it over (free).

P.S.

For those who wonder why I’m giving it away for free.

Simple: 

It helps me build trust with potential clients

You get free value

Win-win.

750+ client transformations over 17 years.
Every single one proved the same thing. 


You don't need to be perfect. You need to be consistent.

- These men still drink. 
- They still travel. 
- They still enjoy meals with their families.

The difference? They stopped believing the fitness industry's lies about "what it takes."

- No 6-day training splits. 
- No meal prep containers. 
- No avoiding social events.

Just 4 simple pillars executed with precision: 

Calories. 
Protein. 
Steps. 
Weights.

That's it.

And it works for high-performing men who refuse to sacrifice their lifestyle for their physique.

If you're ready to stop overcomplicating fat loss and start seeing results, let's talk. Click the link at the top of this post or book a call with me using the link in the comments below...

Gav :)

My client just trained 5 days straight.
All from hotel gyms.
His secret?

Know exactly what to do.

Zero excuses. Zero skipped sessions.

Yet most busy professionals can't do this.

They're stuck with:

→ Generic programs that ignore their bad shoulder 
→ "I don't have the right equipment" excuses 
→ Routines that don't fit their travel schedule
→ Or simply not knowing what exercises to workout

And they never make it work.

I've spent 17 years solving this for 750+ busy men.

So I built a Custom Workout GPT that handles it automatically.

Inside you'll get:

→ Personalized plans for YOUR specific injuries 
→ Exercise swaps for ANY equipment you have 
→ Hotel room workouts when you're on the road 
→ Progressive routines that fit your actual life

Want the exact GPT I'm using?

1️⃣ Like this post 
2️⃣ Comment "TRAIN" below 
3️⃣ Connect with me (so I can send it)

And I'll send it straight to you.

P.S. 

Why free?

Your comment pushes this post to my potential clients.

In return, you get free value.

Fair trade.

Gav :)

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