Niall Grehan | Online Fitness Coach(@niall_grehan) 인스타그램 상세 프로필 분석: 팔로워 74,306, 참여율 0.32%

“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

I wasn’t expecting this… After losing 4kg, I decided to treat myself to a new gym top. I accidentally ordered a size small instead of a medium. The weird part? It actually fit. A few years ago, that would’ve completely messed with my head. I used to think fitting into a smaller size meant I’d lost muscle and was getting “too small.” But I’ve realised clothing sizes are incredibly inconsistent. The same size can fit completely differently depending on the brand. In fact, I own a size small that actually fits bigger than a size large from another brand. That’s why I’ve stopped attaching my self worth to the letter on the label. Instead, I judge my progress by: ✔️ The mirror ✔️ My strength in the gym ✔️ My measurements ✔️ Progress photos ✔️ How I actually feel Don’t let a clothing label convince you you’re making progress… or that you’re losing it. Have you ever noticed how different brands fit completely differently? 👇 #weightloss #fatloss #buildingmuscle #clothing #fashion

45g Protein Snickers Dessert🤤 📊 Macros: 478 calories | 44g Protein | 36g Carbs | 17g Fat 🍫 INGREDIENTS — BASE * Chocolate protein pudding – 200g 🤍 INGREDIENTS — CREAM LAYER * 0% Greek yogurt – 75g 🥜 INGREDIENTS — CARAMEL LAYER * Caramel protein pudding – 100g * Peanuts – 5g 🍫 INGREDIENTS — FINISH * Snickers bar – ½ bar (approx. 22–23g) * Peanuts – 5g * Dark chocolate – 5g (melted) 👨‍🍳 METHOD 1️⃣ Make the base Add the chocolate protein pudding to the bottom of your serving glass and spread into an even layer. 2️⃣ Add the cream layer Spoon the Greek yogurt over the chocolate pudding and spread into an even layer. 3️⃣ Make the caramel layer Mix the caramel protein pudding with 5g of chopped peanuts until evenly combined. 4️⃣ Layer it up Spread the caramel peanut mixture evenly over the Greek yogurt. 5️⃣ Prepare the toppings Chop the Snickers into small bite sized pieces and melt the dark chocolate. 6️⃣ Finish Top with the chopped Snickers, sprinkle over the remaining 5g of peanuts, then drizzle with the melted dark chocolate. 7️⃣ Enjoy #foodporn #fatlossrecipes #nutrition #fatloss #highprotein

This is shocking😯 Most people have no idea that the temperature of pasta, rice or potatoes can change how your body digests them. When you cook carbs and let them cool down, part of the starch turns into resistant starch — and your body can’t fully break it down. Which means: You absorb fewer calories (around 5–10% less) And it will keep you fuller for longer meaning you’ll be less likely to over consume calories later in the day And the craziest part? Even when you heat it back up… the fat loss benefit stays. Now this isn’t to say normal starches aren’t great for fat loss, but it does show that if you meal prep them, you’ll be getting even more benefits Resistant Starch: Promise for Improving Human Health PMID: 24228189 Synthesis and Functions of Resistant Starch PMID: 37276960 The Impact of Yoyo Dieting and Resistant Starch on Weight Loss and Gut Microbiome in C57Bl/6 Mice PMID: 39339738

Sticky Toffee Protein Cupcakes🤤 Macros per muffin: (Batch makes 10) 135 kcals | 8g protein | 21g carb | 2g fat ❇️ Ingredients (makes 10 cupcakes): * 200g pitted Medjool dates * 150ml boiling water * 2 eggs * 60g honey * 1 tsp vanilla extract * 80g plain flour * 40g oat flour * 40g vanilla protein powder * 8g baking powder * 2g ground cinnamon * 1.5g salt ❇️ Sticky Toffee Sauce * 160g reserved date purée * 40g light caramel dessert sauce * 1–2 tbsp hot water (if needed) * Pinch of flaky sea salt (optional) 🍀 Process 1. Pour 150ml boiling water over the dates and leave to soak for 10 minutes. 2. Blend the dates and soaking water until completely smooth. 3. Reserve 160g of the date purée for the sticky toffee sauce. 4. Mix the remaining date purée with the eggs, honey and vanilla extract. 5. Add the plain flour, oat flour, protein powder, baking powder, cinnamon and salt. Mix until just combined. 6. Mix the reserved 160g of date purée with the caramel dessert sauce (and a splash of hot water if needed) to make the sticky toffee sauce. 7. Fill 10 muffin cases halfway with batter, add 1 teaspoon of the sticky toffee sauce into the centre of each cupcake, then cover with the remaining batter until the cases are around ⅔–¾ full. 8. Bake at 170°C (fan) for 18–22 minutes. Leave the cupcakes to cool completely, then place them in the fridge for 30 minutes. 9. When you’re ready to enjoy one, microwave the cupcake for 20–30 seconds and warm the sticky toffee sauce for 10–15 seconds. Pour the warm sauce over the cupcake and enjoy! #fatlosstips #fatlossfood #weightlossfood #foodporn #foodgasm

Oreo Protein Dessert (low cal)🍪 ❇️ Macros: 418 calories | 51g of Protein | 38g of Carbs | 7g 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 -30g of light cream cheese -2 tablespoons of Erythritol sweetener (@prozis) -150g of chocolate protein pudding -1.5 Oreos -5g of chocolate ❇️ Process : 1. Layer choc pudding into a dish 2. Mix together protein powder, yogurt, cream cheese, sweetener and Oreos to a separate bowl 3. Layer on top of the pudding 4. Grate 5g of chocolate on top 5. Store in the refrigerator if you’re not going to eat immediately *Follow for more fat loss Recipes* #fatlosstips #fatlossfood #weightlossfood #foodporn #foodgasm

This is why you can’t lose body fat… I believe the same approach works for building muscle and any other fitness goal too. #fitness #fatloss #gym #exercise #nutrition

This is why you’re always hungry… Most people either focus on calories or healthy foods when trying to lose body fat. But they completely ignore food volume. Your stomach doesn’t know how many calories you’ve eaten. It only knows how full it feels. That’s why 100 calories of one food can leave you starving… While 100 calories of another can keep you full for hours. If you’re constantly hungry while dieting, try building your meals around more high volume foods like: 🍓 Fruit 🥔 Potatoes 🥦 Vegetables 🥗 Salads 🍿 Air popped popcorn You’ll feel fuller, have fewer cravings, and sticking to your calorie target becomes much easier. Follow for more tips 👍 #fatloss #fatlosstips #weightloss #caloriedeficit #nutritiontips

Fat Loss Diary : Meal 9 - Tiramisu Breakfast (low cal/high protein) ☕️🍫 ♻️ Macros: 420 calories | 42g of Protein | 52g of Carbs | 4g of Fat ☕️ INGREDIENTS — BASE • Weetabix – 2 biscuits • Coffee (cooled) – 60–80ml • Whey protein (vanilla) – 20g • Milk – 10–20 ml 🥣 INGREDIENTS — TIRAMISU TOPPING • 0% Greek yogurt – 200g • Whey protein (vanilla) – 20g • Erythritol sweetener – 5–10g (optional) 🍫 INGREDIENTS — FINISH • Cocoa powder: 5-7g 👨‍🍳 METHOD 1️⃣ Make the base Crush the Weetabix into a small container. 2️⃣ Add the coffee layer Mix whey protein, coffee and milk until smooth. Pour over the Weetabix and press down gently with a spoon. 3️⃣ Make the topping Mix Greek yogurt, whey protein and sweetener until smooth and creamy. 4️⃣ Layer it up Spread the yogurt mixture evenly over the coffee soaked Weetabix layer. 5️⃣ Chill Place in the fridge for at least 1–2 hours (overnight is even better). 6️⃣ Finish Dust generously with cocoa powder. 7️⃣ Enjoy Dig in and enjoy a tiramisu inspired breakfast perfect for fat loss or bulking muscle as it’s packed with protein ☕️🍫 #fatlosstips #fatlossfood #weightlossfood #foodporn #foodgasm

I think we’ve all have this thought at some point… Whether that being losing body fat, building muscle, giving up alcohol or any other goal we’ve aimed to achieve. #fatloss #fitness #gym #mindset

Nutella Donut Balls - Fat Loss Diary - Day 8 Macros per Donut: Ingredients below makes 6 115 kcals | 6g Protein | 16g Carb | 3g Fat 🛒 Ingredients • 75g ripe banana (well mashed) • 80g plain flour • 20g vanilla protein powder (I used Real Whey by @prozis - code Niall10 saves🤑💰 • 5g coconut flour (@prozis) • 4g baking powder (1 level tsp) • Pinch of salt • 48g Nutella (8g per ball) • 20g sugar + 20g Erythritol sweetener (@prozis) (for coating — only ~1–2g sticks per ball) 🧊 Step 1 – Freeze the Nutella 1. Weigh 6 portions of 8g Nutella. 2. Shape into small thick domes on parchment paper. 3. Freeze for at least 60 minutes until solid. 🥣 Step 2 – Make the Dough 1. Mash banana completely smooth. 2. Add flour, protein powder, coconut flour, baking powder and salt. 3. Mix until combined. 4. Let rest 3–4 minutes so the coconut flour absorbs moisture. The dough should be soft but workable. If slightly sticky: • Light spray oil on hands or • Slightly damp hands Avoid adding lots of extra flour. 🍩 Step 3 – Stuff the Donuts 1. Divide dough into 6 equal pieces. 2. Flatten one piece in your palm. 3. Place frozen Nutella centre in the middle. 4. Pull edges up and seal tightly. 5. Roll gently into a smooth ball. No cracks — or the centre will leak. 🔥 Step 4 – Air Fry Preheat air fryer for 2–3 minutes. Cook at: 190°C for 5.5–6 minutes You want: • Light golden outside • Slightly soft to touch • Not dark brown Do not overcook or you’ll lose the lava centre. 🍬 Step 5 – Sugar Coating 1. Let donuts rest 60–90 seconds. 2. Wet donuts with wet hands. 3. Roll in sugar + sweetener mix. #fatlosstips #fatlossfood #weightlossfood #foodporn #foodgasm