Niall Grehan | Online Fitness Coach(@niall_grehan) 인스타그램 상세 프로필 분석: 팔로워 68,863, 참여율 0.42%

“I can’t lose weight” “I feel so deprived” “I can’t stick to a plan long term” These are just a few of the things I hear from people every day of the week. They’re also issues my clients in this video faced before they started working with me. The truth is you can lose weight/build muscle and not deprive yourself. You just need to be more tactical in your approach. Over the last 15 years I have helped 100s of people get in the best shape of their lives without sacrificing the things they love. If that’s sounds good to you and you want the results that my clients get, drop me a message now and let me know your fitness goals. Once I have that, we can format a plan to make them come to life. I look forward to hearing from you💪 #weightlosstransformation #weightlossjourney #weightlosstips #fitness #fatloss #fatlosstransformation

Thank you for your support. It’s wild trying to sum up the last 15 years in 10 slides. But I thought with so many people following along, you might be interested in the journey that got me here😀 #fitnessjourney #transformation #fitness #fatlossrecipes #foryou

Fat Loss Diary : Day 1 - Low Cal High Protein Cookie Dough🍪 -40g of vanilla protein powder (I use @prozis real whey) - code Niall10 saves you 💶💵 -30g of peanut butter powder (@prozis) -20-30mls of Almond milk -10g of honey 20g of chocolate chips 40g of protein and only 290kcals #foodporn #fatlosstips #recipe #highprotein #lowcalorie

I’ve gained 5 pounds since January. And now I want to get rid of the bodyfat I’ve gained.l since then. Not because 5 pounds is bad.
but because I like to trim the fat off every few months so I can stay lean year round while building muscle. So for the next phase I’m going into a fat loss phase. Here’s what I’m doing: 1️⃣ Delaying my first meal 
Not because fasting burns more fat magically. It just helps me create structure and makes sticking to calories easier. 2️⃣ Intermittent fasting (on weekends)
Keeping my eating window tighter means fewer opportunities to snack and makes hunger easier to manage during a deficit. 3️⃣ Training 5 times per week
Goal here isn’t to burn calories. It’s to keep performance high and hold onto as much muscle as possible while losing body fat. 4️⃣ Keeping calories at 2,300 per day
This puts me into a calorie deficit while still allowing enough food to recover, train hard and stay consistent. 5️⃣ Getting 12,000 steps per day
Extra movement without beating up recovery. Walking is one of the easiest ways to increase calorie output and stay active. No extremes.
No detox.
No starting over. Just tightening things up before small gains become big ones. Follow along and let’s see where this goes 👊 #fatloss #caloriedeficit #fatlosstips #intermittentfasting #bodyrecomp

I thought this holiday would set me back… 7 days away. Eating out. Dessert every day. Drinks. No workouts. And for the first time in years… I didn’t try to “make up for it”. I didn’t skip meals. I didn’t do extra cardio. I didn’t panic when I got home. Because this reminded me of something I tell clients all the time: Your progress isn’t built in one week. So it usually isn’t ruined in one week either. Most people don’t come back from holidays carrying loads of body fat. They come back carrying guilt. Then one week turns into one month. Enjoy the holiday. Make memories. Come home. Continue. You haven’t ruined it. Save this for the next time you think a holiday ruined your progress 👇 #fatloss #fatlosstips #bodyweight #caloriedeficit #weightlossjourney

After Eight - High Protein Dessert 🍫🧁 Macros & Recipe 👇 45g Protein | 58g carbs | 8g fat | 480 kcals ❇️ Ingredients : 1. 2 Weetabix (gluten-free version if needed) 2. 40 ml milk (any type) 3. 15 g of chocolate protein powder (I used real whey by @prozis) 4. 50 g 0% Greek yogurt 5. 40 g Philadelphia Light 6. 15g of icing sugar 7. 2 drops peppermint/mint essence 8. 1 full protein pudding (chocolate flavour) 9. 10 g dark chocolate, melted ❇️ Directions : 1. Crush the Weetabix into your glass dish. 2. Add protein powder and milk 3. Press it down firmly in a dish with a spoon. 4. Mix yogurt, Philadelphia, vanilla, icing sugar, and peppermint essence - stir until smooth and creamy then spread over the weetabix base. 5. Spread over 3/4 of protein pudding 6. Mix melted dark chocolate with last 1/4 of pudding and spread on top of recipe 7. Refrigerate for 10 mins 8. Pop 1 after 8 on top (optional) #fatlossrecipes #weightlossrecipes #foodporn #foodgasm #highprotein

First Family Holiday with the baby😍👇 1 week of ice cream, burgers, swimming and chilling in the sun. On this trip I decided for the first time in a long time, to not exercise or workout. I barely went on my phone to be honest. Instead I spent every second soaking up time with family and being present - as that’s something I’m trying to get better at. You don’t lose progress in the gym or lose and muscle and strength from taking 1 week off. So if you feel you need it, just enjoy your well deserved break and get back to it when you’re home. You’ll most likely have refilled the motivation glass with the time off. And that will ensure that when you get home, it’s just onwards and upwards😁 #gym #fitness #balance #positivity

98 Calorie each!🍩 Recipe👇 White Chocolate Biscoff Protein Donuts🍩 Macros for each Donut ⬇️ 98 calories | 7g Protein | 11 g Carbs | 3g Fat | ❇️ Donut Ingredients : - -15g of Speculoos protein powder (I use Real Whey by @prozis code Niall10 saves you 💰 - 35g Flour - 1/4 Tsp Baking Powder - Pinch Of Salt - 100g 0% Greek Yogurt - 1 Egg ❇️ Topping Ingredients : - 24g of smooth Biscoff spread - 25g of cooking white chocolate - 1/2 crushed Biscoff biscuit ❇️ Directions : 1. Mix all the donut ingredients together and place in a baking tray sprayed with a 1 kcal spray 2. Cook them at 170°C/340°F for 10 minutes or until lightly golden brown 3. Once the donuts are baked, make sure to let them cool before touching them. If you try take them out right away they can break apart. 4. Once they are cooled, flip them over before applying the topping. 5. Dip each donut in melted white chocolate 6. Sprinkle some crushed Biscoff biscuit on one side of the top of each donut 7. Put 3-4 grams of Biscoff spread in the center of each donut #fatlossrecipes #weightlossrecipes #foodporn #foodgasm

Twix Protein Dessert (low cal)🍫 ❇️ Macros: 461 calories | 44g of Protein | 48g of Carbs | 10g of Fat ❇️ Ingredients : -20g of a good quality vanilla flavored protein powder so it doesn’t clump (I used Real Whey from @prozis - code Niall10 saves you 10% and can be used with other codes for further discounts) - link in bio -150g of 0% Skyr yogurt -140g of white chocolate protein pudding -150g of chocolate protein pudding -1 plain digestive -10g of milk chocolate -5-10g of zero cal caramel syrup (@prozis) -1/2 Twix bar ❇️ Process : 1. Mix together protein powder, yogurt, pudding, sweetener and biscuit to a bowl 2.Place into a dish 3. Layer melted chocolate on top 4. Drizzle over caramel syrup and mix with chocolate 5. Top with Twix bar #fatlosstips #fatlossfood #weightlossfood #foodporn #foodgasm

No one talks about this… On social media, you’re comparing yourself to the best possible version of someone… not the full picture. They use different lighting, pump up their muscles, and a few small extra tweaks. And the reality is… everyone does this. Anytime you’ve posted a photo, you’ve picked the one where you look your best. That’s just human nature. But when you scroll, it’s easy to forget that. You start thinking: “Why don’t I look like that all the time?” When in reality… neither do they. If you’ve ever felt like you don’t look as lean or muscular as people you see online, this is why. Most fitness content shows the best lighting, best pump, and best angles — not how someone looks all the time. This is an important reminder that if you’re trying to lose fat or build muscle: don’t compare yourself to highlight moments on social media. Focus on your own progress instead. You’re not comparing like for like. You’re comparing your everyday self to someone else’s highlight moment. And that’s never a fair comparison. Save this for the next time you catch yourself doing it #fatloss #transformation #weightlosstips #muscle #bodypositivity

There’s a reason for this☕️… It’s not the tea or coffee… They’ve little to no calories. But if you’re having 3–4 cups a day, what usually comes with them adds up fast. That’s where the extra 600–800 calories can creep in without you realising. The easiest fix? Have your tea or coffee right after a meal. Your appetite is already lower, so you’re far less likely to reach for snacks alongside it. Small change, big difference over time. #fatlosstips #caloriedeficit #fitness

Carrot Cake for fat loss…😮 High protein carrot cake that actually tastes like real cake Soft centre, creamy icing, and it keeps you full so you’re not snacking an hour later. This is exactly the kind of food I use when I’m cutting bodyfat as it’s not about eating less… just eating smarter. Macros per servings: (batch makes 4 servings) 222 kcals | 15g Protein | 29g Carb | 5g Fat ❇️ Ingredients: -80g oats (blended) -30g vanilla protein powder (I used Real Whey from @prozis - code Niall10 saves you 10% and can be used with other codes for further discounts) -1 egg -150g egg whites -90g banana -120g grated carrot -40g 0% Greek yogurt -60–80ml almond milk -1 tsp baking powder -1 tsp cinnamon -Sweetener (@prozis) ❇️ Icing: 120g 0% Greek yogurt 20g light cream cheese 10–15g icing sugar Cooking Instructions: 1. Mix wet ingredients (squashed banana, eggs, yogurt and milk) 2. Add in dry ingredients (oat flour, protein powder, baking powder, cinnamon and sweetener) 3. Mix together 4. Add in grated carrots and mix in 5. Grease a baking dish and add batter 6. Bake at 180°C for 25–30 mins 7. Let cool for 15-20 mins 8. Make icing and spread over the top 9. Refrigerate for 2 hours to allow icing to set (or eat straight away if you don’t mind a thinner icing). Save this for later 😋 #fatlosstips #fatlossfood #weightlossfood #foodporn #foodgasm