You're Holding More Body Fat Than You Think

Every single bloke who walks through the door says the same thing: "I just need to lose a couple of kilos."

Two or three kilos. That's what they reckon. Maybe five if they're being generous with themselves. A few weeks of clean eating, a bit more cardio, and they'll be sorted.

Almost every single time, the actual number is more like 15 to 20 kilos. Sometimes more. And I'm not talking about blokes who look obviously overweight. I'm talking about blokes who look like they train. Blokes who'd tell you they're "just a bit soft right now."

This post is going to show you exactly how much body fat actually needed to come off — with real clients, real numbers, and real photos. Because until you see it, you won't believe it.

The 2-3 Kilo Myth

Here's what happens. A bloke comes in, he's been training for a while, he carries a decent amount of size. He looks in the mirror and thinks "yeah, I just need to tighten up." Maybe drop a couple of kilos, get a bit more definition, and he'll look the way he wants to look.

The problem is that body fat is sneaky. It sits everywhere — under the skin, around the organs, through the midsection, across the lower back. You can't see most of it. And because it accumulates slowly over years, you get used to how you look. Your "normal" becomes 15 kilos heavier than it should be, and you don't even realise.

So when a bloke tells me he needs to lose 2-3 kilos, I don't argue with him. I just say "let's see where we end up." Because the numbers always speak for themselves.

Real Clients. Real Numbers.

Let me walk you through some actual results. These aren't outliers — this is what we see every single round.

Daniel — 16kg lost in 16 weeks. Most people would look at Daniel's before photo and say "yeah, he needs to bulk up." He didn't look fat. He looked like a bloke who trains. But there was 16 kilos of body fat sitting on top of his frame, hiding everything he'd built underneath. Once it came off, he looked absolutely phenomenal. Completely different person.

Antti — 31.2kg lost in 40 weeks. Antti came in at 114 kilos. He was hitting the gym, working a high-stress job, running multiple projects — and getting nowhere. He couldn't figure out why nothing was working. Turns out he was carrying over 30 kilos of body fat. Once we got him tracking properly and into a structured deficit, the weight peeled off at about a kilo a week. Went from 114 down to 82.8. Completely unrecognisable.

Bruce — 98kg down to 72.7kg. 27 kilos lost in 6 months. Bruce had tried every diet and trainer out there. Nothing stuck. He was 98 kilos, mentally at his lowest, and ready to give up. He was sceptical — he'd been burned before. But within the first week, the weight started coming off at about a kilo a week. Six months later, he'd lost 27 kilos. People were walking past him at work and not recognising him. In his own words: "I'm the fittest and healthiest I've been in 40 years."

Jon — 102.6kg down to 79.6kg. 23 kilos in 26 weeks. Jon came in at 102 kilos thinking he wanted to bulk up. He was tired, had no energy, couldn't keep up with his kids. Week three was the turning point — he stepped on the scale and saw a number under 100 for the first time since he was 16. Twenty-three kilos later, he's a completely different bloke. Taking his shirt off at the beach. Keeping up with the kids. Never going back.

Paul — 40kg of body fat. 51 years old. Forty kilos. Let that sink in. Paul came in wanting to bulk. At 51 years of age, he had 40 kilos of fat to lose before we could even think about building. And even after dropping 40 kilos, he still had more to go — but he looked absolutely phenomenal. At his age, in that shape? Incredible result. Proof that it's never too late.

Simon — 11kg lost in 10 weeks. In his 50s. You'd never think there was 11 kilos of fat on him looking at the before photo. He didn't look overweight at all. But that's the whole point — you can't see it. 11 kilos is a massive amount of body fat, and it was hiding in plain sight.

Why The Scale Needs To Go Where It Needs To Go

There's a belief that needs breaking, and it's this: "I can't drop below X kilos."

Blokes will say "I'm 95 kilos, I don't want to go below 90." As if there's some magic number that their body isn't allowed to go past. As if going below a certain weight means they'll lose all their muscle and shrivel up.

That's not how it works. Your body weight needs to go where it needs to go. Full stop.

Look at Jace. If Jace had said "I can't go below 90 kilos" — which is exactly what most blokes in his position would say — he'd have never got lean. He went all the way down to 80 kilos and was absolutely shredded. Peeled. The best shape of his life.

If he'd stopped at 90 because of some arbitrary number in his head, he'd still be carrying 10 kilos of fat and wondering why he didn't look lean. The scale has to go where it has to go. You don't get to pick a number that sounds good — you have to follow the process until the fat is actually gone.

It's Not That You're Stocky

I'm going to be direct here because someone needs to say it.

If you're not lean, it's not genetics. It's not that you're "just a bigger bloke." It's not that you're "naturally stocky" or "broad" or "thick-set." It's body fat.

That's it. That's what it is. And it needs to come off if you want to see the muscle that's sitting underneath.

Every single client I've shown you in this post thought they were carrying less body fat than they actually were. Every single one of them would have guessed a number that was 10-20 kilos short of reality. And every single one of them looked completely different once the fat was actually stripped off.

The Good News

Here's the part that surprises most blokes: you build muscle during the cut.

Your lifts go up the entire time. You're not wasting months — you're building muscle AND stripping body fat at the same time. Every single one of those clients I showed you was stronger at the end of their cut than they were at the start.

That means you're not sitting around for 16, 20, 38 weeks just losing fat and hoping for the best. You're actively building the physique underneath while the fat comes off on top. And once the fat is gone, you're in the best position possible to commit to a lean bulk — because you can actually see what you're working with.

No more guessing. No more "I think I need to tighten up a bit." You'll know exactly where you stand, and you'll be building from the leanest, strongest starting point you've ever had.

So if you reckon you need to lose 2-3 kilos — you're probably wrong. And that's not a bad thing. It just means there's a lot more progress sitting there waiting for you than you realised.