Honest Supplement Reviews & Fitness Coaching
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These are my actual photos taken at each stage. No editing, no tricks. Just years of consistent work.
I have been training seriously for years. Not casually — seriously. The kind of training where you show up even when you do not feel like it, where you track your lifts, where you push through when everyone else goes home. And along the way I have learned what actually builds a physique and what is just noise.
This is not a “I gained 20kg of muscle in 12 weeks” story. Those are fake. This is the real version — slow progress, mistakes, lessons learned, and what I would tell my younger self if I could go back.
Scroll through Instagram and you will see transformation photos that look like magic. Six pack abs in 8 weeks. Massive arms in 90 days. What they do not show you is the lighting tricks, the pump before the photo, the dehydration, and the years of training that came before the “before” photo.
Real transformation takes years, not weeks. Anyone who tells you otherwise is selling something.
My physique was built over years of consistent training — not from any supplement, programme, or secret technique. It was built from showing up, lifting heavy, eating enough protein, sleeping properly, and doing it again the next day. That is boring to hear but it is the truth.
If I had to pick one concept that built my physique, it is progressive overload. Every week, every month, I tried to do slightly more than before — one more rep, one more set, slightly more weight on the bar.
Your body only grows when it is forced to adapt. If you lift the same weights for the same reps month after month, you will look the same month after month. You have to push.
Practical application: Track your lifts. Write down what you lifted last session and aim to beat it. Even adding 1kg to the bar or getting one extra rep is progress. Over months and years, that adds up massively.
The exercises that built 90% of my size are not complicated:
These six exercises, done consistently and progressively, will build more muscle than any combination of fancy machines and isolation exercises. I am not saying isolation work is useless — I do curls and lateral raises too. But the compound lifts are the foundation.
For the first couple of years I trained, I did not eat enough protein. I trained hard but my diet was not supporting my goals. When I finally started tracking and hitting 2g of protein per kg of bodyweight consistently, the difference was noticeable within weeks.
I use ON Gold Standard whey protein to help hit my targets — usually two scoops a day on top of my regular meals. Is protein powder essential? No. But it makes hitting 180g+ of protein per day much more practical.
Your muscles do not grow in the gym — they grow while you sleep. I used to stay up until 2am and wonder why I was not recovering. When I started prioritising 7-8 hours of quality sleep, everything improved — strength, recovery, energy, mood.
Magnesium before bed has been a game changer for my sleep quality. It is the one supplement recommendation I give to literally everyone.
The best programme is the one you actually follow. I have tried push/pull/legs, upper/lower, full body, bro splits — they all work as long as you do them consistently. Switching programmes every two weeks because you saw a new one on YouTube is the fastest way to go nowhere.
Pick a programme, follow it for at least 12 weeks, track your progress, and then evaluate. Rinse and repeat for years. That is the “secret.”
I spent my first year jumping between programmes every few weeks. Saw zero meaningful progress. The moment I committed to one approach for 12+ weeks, things changed.
I used to take BCAAs, glutamine, pre-workout every session, mass gainer, and various “performance boosters.” Most of it was a complete waste of money. Now I take a simple, evidence-based stack that costs under £50 per month and works better than the £150+ I used to spend.
I spent way too long doing bicep curls and cable flyes when I should have been squatting and deadlifting. Isolation exercises have their place, but they should supplement compound movements, not replace them.
You cannot build muscle in a calorie deficit (well, maybe beginners can slightly). I spent periods trying to stay lean while building muscle and made almost no progress. When I committed to eating in a surplus and accepting some temporary fat gain, the muscle came.
I used to avoid squats because I could not squat much weight and felt self-conscious. That is years of leg development I will never get back. Nobody in the gym cares what you lift. They are focused on their own training. Ego is the enemy of progress.
After years of trial and error, this is what remains in my supplement stack:
| Supplement | Impact on My Progress | Worth It? |
|---|---|---|
| Whey Protein | Made hitting protein targets realistic | Absolutely ✅ |
| Creatine | Noticeable strength increase within weeks | Absolutely ✅ |
| Vitamin D | Better energy, especially in winter | Yes ✅ |
| Magnesium | Dramatically improved sleep quality | Yes ✅ |
| Krill Oil | Joints feel better on heavy lifts | Yes ✅ |
| B-Complex | Consistent energy throughout the day | Yes ✅ |
| Collagen | Knees and shoulders feel better | Yes ✅ |
| BCAAs | Zero noticeable difference | No ❌ |
| Fat Burner | Zero noticeable difference | No ❌ |
| Testosterone Booster | Zero noticeable difference | No ❌ |
Full breakdown of everything I take daily: My Complete Supplement Stack
Years. Not months, not weeks — years. The first noticeable changes came after about 6 months of consistent training and proper nutrition. Meaningful transformation took 2-3 years. I am still improving now. It never really stops.
No. Everything I have built is natural. I am not anti-steroid — adults can make their own choices. But I believe in building the best natural physique you can before even considering that route, and most people never come close to their natural potential.
I currently train a Push/Pull/Legs split, 5-6 days per week. But I have made progress on various programmes. The programme matters less than consistency and progressive overload.
Consistency. Not any single supplement, exercise, or programme. Showing up and training hard week after week, month after month, year after year. Everything else is secondary to that.
There are no shortcuts. There are no secrets. There is only consistent hard work, adequate nutrition, proper recovery, and time. Anyone who tries to sell you a faster path is selling a lie.
The good news? It works. If you put in the effort, you will see results. It just takes longer than Instagram wants you to believe.
Start today. Be patient. Trust the process.
Get started with the right supplements:
Last updated: March 2026. This is my personal experience. Individual results vary based on genetics, diet, training, and lifestyle factors.