Graduate Gains

How to make gains and look great for busy people…

Everyone knows about the freshers 15 lbs (Coming home for Christmas looking like you already ate the turkey). Somewhere between vodka – squash mixers and 2 for 1 dominos pizza, it becomes real difficult to stay in shape. But you spend the next 3 years fighting it, getting yourself in the best shape of your life, certain you’re about 1 month of hard training away from that Gymshark endorsement. Now it’s time to graduate and as the weeks pass you come to realise, it’s just as difficult to stay in shape now, as it was during freshers.

Adults (the real ones, who have long finished with student life) told you,  “it’s not as easy to stay in shape with a full-time job and responsibilities”. Now you know they weren’t lying. Hours of sitting in an office, that cool place you go for lunch and all those epic office snacks are not great for the gains. But, there’s no need to give up, that graduation day pic doesn’t need to be the last time your Insta was lit, there is a better way!

These are my top 5 tips to help you stay in shape after you’ve rocked that cap and gown.

Microwave Egg Whites (& other handy snacks)

One major problem of grad life is the lack of flexibility it’s hard to make sure all your meals are on point when you have a 9-5. You tried carrying the meal prep bag but let’s face it the tube is too hot for that and it’s effort anyway. However, there are a bunch of quick snacks you can make at work that will keep your protein high and your macros on point. Microwave egg whites, yes you heard me, microwave egg whites, 6 egg whites, 4 minutes in the microwave, that’s 22g of protein in a snack that’s under 100 calories. Egg whites too bland?? There are plenty of options, 0% Greek yoghurt with some fruit is poppin’. If that graduate paycheck is treating you well, then there’s Grenade, Barbells or Fulfill and tons of other options in terms of protein bars or other snacks. But the key is to put yourself in a position where you can eat well all day, whatever your budget.

Get Up!

You’re an adult now, it’s time to stop hitting that snooze button and go get it! The morning is a perfect time to get your workout in, whether that’s a long walk or a session in the gym. Think of how good it will feel to be getting fitter, stronger and healthier while everyone else is still fighting with there alarm clock.


Power Hour Workouts

I’m busy is no longer an excuse! Go in there, put in the work, then get out. You don’t need to spend 2-3 hours in the gym. You can get great results consistently putting in an hour of hard work 4-5 times a week. Comment if y’all are interested and I’ll let you know what my training week looks like in a future blog.

Find your passion

Post graduation is a great time to start something new, whether it’s running a marathon or going to your first powerlifting meet, you’ll feel a fresh wave of motivation. It’s so much easier to put in the work when you have a goal. Hold yourself accountable, better yet, find a friend, train together and hold each other accountable.


How bad do you want it?! I know you’ve managed to watch the whole series of love island, your up to date on Game of Thrones and you’ve just spent the last hour scrolling through Instagram. It’s time to roll out of bed and put in that work. You got this, I believe in you!



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