George Rains

Here’s how to build a sharp body and a sharper mind 👇🏽 1. Eat Real Food Fuel your body with unprocessed, whole foods - not just for aesthetics, but for mental clarity, hormonal health, and long-term performance. What you eat becomes what you think with. 2. Increase Protein Intake Aim for around 2g of protein per kg of body weight to support lean muscle, satiety, and cognitive function. Protein isn’t just for growth - it’s the backbone of recovery and focus. 3. Move More Outside the Gym 10,000+ steps daily keeps your metabolism active, improves circulation to the brain, and boosts mental clarity. Don’t just train - move consistently. 4. Cut Alcohol Alcohol destroys recovery, blunts focus, inflames the gut, and slows fat loss. High-performing men don’t drink like average men - they think beyond short-term dopamine. 5. Train 3–5x Per Week Structured training builds strength, discipline, and resilience - both mentally and physically. It sharpens your body and reinforces the mindset you operate with. 6. Prioritise Recovery Sleep 7–9 hours, take rest days, and respect recovery. Growth happens outside the gym - in deep sleep, quality nutrition, and stillness. A sharp body needs time to rebuild.

Here’s just 10 of the side effects eating real food causes👇🏽 1. Improves Cognitive Function Real foods (especially omega-3s, antioxidants, and B-vitamins) support brain health, memory, and mental clarity — reducing brain fog and enhancing focus. 2. Reduces Inflammation Whole foods lower systemic inflammation thanks to high antioxidant content and the absence of processed seed oils, preservatives, and artificial additives. 3. Balances Hormones Naturally Nutrient-dense fats and proteins from foods like eggs, grass-fed meats, and oily fish optimise testosterone and insulin sensitivity — critical for men’s health. 4. Boosts Energy Stability Unprocessed meals provide slow-releasing energy, reducing blood sugar spikes and crashes — keeping energy levels steady throughout the day. 5. Supports Gut Health Whole foods feed beneficial gut bacteria, improving digestion, immune function, and mental health through the gut-brain axis. 6. Improves Skin Clarity Removing processed sugar and seed oils reduces acne, while whole foods provide vitamins A, E, and zinc for clearer, healthier skin. 7. Increases Nutrient Density per Calorie Real foods deliver significantly more vitamins, minerals, and amino acids per calorie than processed alternatives — meaning every meal works harder for your body. 8. Builds Long-Term Health Resilience Whole food diets are proven to reduce the risk of chronic diseases like heart disease, diabetes, and obesity — while improving longevity and quality of life. 9. Speeds Up Recovery Micronutrients in whole foods (magnesium, potassium, omega-3s) improve sleep, reduce soreness, and accelerate training recovery. 10. Enhances Body Composition Real food diets are naturally high in protein and fibre, improving satiety, supporting muscle retention, and helping reduce body fat more effectively than ultra-processed diets.

When you start eating real food, there’s no going back. Whole foods aren’t just about calories - they rebuild you from the inside out: • Cognitive performance: Fewer crashes, better focus, sharper thinking. Your brain runs cleaner. • Reduced inflammation: Less bloating, joint pain, and brain fog. Recovery improves, inside and out. • Clearer skin: Nutrient-dense foods support gut health and hormonal balance, it shows in your face. • Hormone regulation: Whole fats and proteins restore testosterone and support energy, mood, and libido. • Physical transformation: Stronger lifts, better recovery, leaner physique, because your body finally has what it needs. Fuel like an athlete. Think like a leader. Look like you earn it. #WholeFoodsOnly #HighPerformanceFuel #EatToPerform #MensHealth #DisciplineEqualsFreedom

10 Foods I Wouldn’t Avoid Because they don’t just build a lean, muscular physique… They support how you feel, think, and perform daily. These aren’t trends. These are timeless tools. 1. Grass-Fed Steak High in iron, B12, creatine, and complete protein - supporting strength, energy, and deep recovery. 2. Pasture-Raised Eggs Nature’s multivitamin. Essential for hormone health, brain function, and muscle-building. 3. Full-Fat Greek Yoghurt Delivers high protein, gut-friendly probiotics, and fats to support digestion, appetite control, and clarity. 4. Natural Kefir One of the most potent probiotic foods - boosting gut health, immunity, and mental sharpness. 5. Wild Salmon Rich in omega-3s for brain health, mood regulation, and inflammation control. Also a top-tier muscle protein. 6. Blueberries Powerful antioxidants that aid recovery, support cognition, and reduce stress at the cellular level. 7. Avocado Loaded with potassium and monounsaturated fats - great for energy stability, hormones, and mental clarity. 8. Spinach (or dark leafy greens) Dense in magnesium, iron, and folate. Promotes blood flow, recovery, and daily vitality. 9. Raw Honey (used strategically) Fast-acting fuel pre-training, with added antioxidants and anti-inflammatory properties. 10. Bone Broth High in collagen, minerals, and amino acids - supports gut health, joints, and recovery from the inside out. Eat for the physique. Eat for the focus. Eat for the life you’re building. #EatToPerform #NutritionForMen #WholeFoodDiscipline #HighPerformanceFuel #OperateOnAnotherLevel #MensPhysiqueCoach

Abs are just the surface. Elite nutrition shapes how you feel, think, and perform - in the gym and beyond. 🧠 Cognitive Precision Whole food nutrition sharpens focus, stabilises blood sugar, and eliminates mental fatigue, so you think clearer and lead better. ⚡️ Sustained Energy Structured meals provide consistent fuel without the highs and crashes. You don’t just power through workouts, you dominate your day. 😌 Emotional Control Quality nutrition balances mood-regulating hormones, reduces inflammation, and curbs stress-induced cravings. Discipline becomes effortless. 💪 Peak Performance & Recovery High-protein, nutrient-rich meals repair tissue, reduce soreness, and accelerate strength. Results come faster. Recovery feels cleaner. 🛌 Deep, Restorative Sleep Optimised evening nutrition supports the nervous system, aiding deeper sleep and faster recovery, so you wake up ready to perform. This isn’t about dieting. It’s about engineering your body to operate at its highest level.

If your goal is to look the part, feel sharp, and perform like a high-level operator—start with what’s on your plate. These five principles separate those who look the part from those who just talk the part: 1. Whole Foods Only Every bite you take is either fuelling your performance or fuelling dysfunction. Whole, unprocessed foods give your body what it needs to function at a high level—micronutrients, stable energy, and minimal inflammation. 2. Protein Leads Every Meal You don’t build muscle by accident. Leading every meal with a high-quality protein source supports recovery, preserves lean mass, and keeps hunger in check. You’ll train harder and stay leaner by default. 3. Front-Load the Day High-fat, low-carb breakfasts and lunches give you stable blood sugar, sustained energy, and mental clarity. Save your carbs for dinner to improve sleep and recovery without the midday crash. 4. Repeat What Works Results come from mastering a few high-quality meals, not chasing variety. Build a rotation of 3–4 go-to meals that align with your goals. Simplicity drives consistency—and consistency drives results. 5. Eat for Output Your food isn’t just fuel—it’s a tool. When you eat with intent, you train harder, recover faster, and show up sharper in every area of life. Eat like your results depend on it—because they do. #EliteNutrition #HighPerformanceFuel #WholeFoodDiscipline #MensPhysiqueCoach #OperateOnAnotherLevel #IdentityThroughAction

Eating 200g of protein without using protein powder is a lot easier than you think 👇🏽 Meal One - 300g Greek Yogurt (full fat) - 100g Kefir - 100g Blueberries - 20g Almonds - 20g Walnuts - 10g Honey - 1 Banana Meal Two - 250g Beef Mince (18% fat) - 100g Cucumber - 50g Feta Cheese - 3 Large Eggs - 1/2 Avocado Meal Three - 200g Eye Fillet Steak - 300g Baby Potatoes - 100g Mixed Vegetables - 3 Large Eggs Not only are these meals high in protein, but high in nutrients your body needs to look, feel and perform at its best. Real food, real results.

Top-Tier Upper Body Movements I Rarely Miss These aren’t just exercises, they’re non-negotiables if you want to build a strong, aesthetic physique. 1. Incline Barbell Press – to build an upper chest that actually shows 2. Pull-Ups – to create real width through your lats 3. Shoulder Press Machine – for consistent, stable overhead pressing without sacrificing form 4. Chest-Supported Lateral Raises – to cap the delts and remove momentum 5. Unilateral Dumbbell Row – to build thickness and balance in your back These types of movement patterns stay in my program for one reason: they deliver. They hit the right muscle groups, allow progressive overload, and support long-term structure without excessive fatigue. If you’re constantly chopping and changing movements, chasing pumps instead of progress, you’re wasting time. Stick to the staples. Master them. Get strong at them. That’s how you build a physique worth talking about.

Average actions = average results. And in most cases? Below average. Your training can’t be average. You need a program built with intent, executed with purpose. Every session should move you closer to a result, not just burn calories. Your nutrition? That’s where most men fail. Eat like everyone else, look like everyone else. You are what you eat. Eat shit, feel like shit, look like shit. Your routine needs precision. You’re busy? Good. Build a schedule that allows you to grow your business and your physique. They should complement each other - not compete. And your lifestyle? That needs to reflect high standards too. If alcohol is part of your weekly routine, don’t expect high performance. You’re running on low energy and high excuses. This isn’t about being extreme. It’s about refusing to settle for soft, slow, and average. Raise your standards, or accept what you’ve got.

What I eat in a day to look, feel and perform at my best 11:00am - Greek Yoghurt (full fat) - Banana - Bluberries - Chia seeds - Almonds - Walnuts - Kefir - Honey 2:00pm - Beef mince (20% fat) - Eggs - Avocado - Cucumber - Feta 5:00pm - Eggs - Banana - Bluberries - Honey 8:00pm - Steak - Pumpkin - Spinach - Olive oil & butter to cook with My meals are simple, repeatable, quick and easy to make. I focus on micronutrients just as much as I do macronutrients. What’s the point in looking good if you feel like shit?

Wholefoods. Heavy lifts. Building the vision. Same habits. Same standard. Every week. No shortcuts, just work, on repeat.

The simple things. Often overlooked. Always undefeated. Train hard. Eat well. Look good. Feel better. Move better. Chase the standard.