Posts Tagged ‘Eating’

thank you

Hey Guys,

How are we all doing on this fine day. I hope everyone is well and enjoying life the way it’s supposed to be enjoyed 🙂

Today is just a quick thank you to all my followers and viewers for making this site as phenomenal as it is. If I didn’t have followers, I wouldn’t be as motivated to keep the site going. But you guys support me with your e-mails of gratitude, your views and your follows and it really does mean a lot to me – Thank You.

I don’t know what direction this site will go in, but I will continue writing content from the heart as it seems that is what you guys like. I now literally have followers from all over the world and this fills me with joy as I never knew it was possible. I never anticipated how massive this site would actually grow. From a hobby to something I look to form as a life time career.

I’m a normal guy in my 20’s from the UK who started this site to make myself a name in the fitness industry not really knowing what that entailed. Since then I have competed in two bodubuilding shows, helped 1000’s of people to stay motivated, inspired, and on track with different areas of their lives.

I’ve seen that the material I write actually benefits peoples lives and this really does mean a lot to me as I never knew I had the potential to be a writer in any way, shape or form…

I even had a woman from my gym share with me that from reading my website it helped her through her divorce – Thank you for sharing this with me and I hope you are reading this now.

After seeing 1600 people sign up to my site in just 40 days with no promotion from my end, I knew that I had to write a book and continue sharing material with y’all.

I would start my YouTube channel now, but I don’t know if I can be 100% consistent as of yet hence why I’m waiting until 2016 to see how my time table changes.

Duration Following Dee’s Fitness

My Journey Has Been Incredible

My Journey Has Been Incredible

I don’t know when any of you started following my site, but if you started following me in 2013 just before my first bodybuilding show, you will have seen my progression from the chubby boy in the gym to the guy with abs in just over 90 days – It is possible for anyone to sculpt their dream physique, you just gotta want it badly enough…

Setting goals and achieving them is what I’m all about and I love helping you guys to do the same – I’ve been doing it for over 3 years now and look to continue in bigger and better ways 🙂

They say setting goals and achieving them deems you as a successful person – I agree on this one.

We can all be successful and happy – We just have to strive for it knowing that it is possible.

~If you think something isn’t possible, then you’re right. If you KNOW it’s possible, then you are also right. It’s all about how you think and what you believe that defines your reality~

The Wrap Up

Before I go though, I just want to share with you guys a picture of when I first started going to the gym. I feel to share this picture as I speak to so many people that don’t believe it’s possible to get abs or to even sculpt their dream physique and this is both a lie and limiting thought process.

The moment I said, OK, time to change - No more talking!

OK, time to change – No more talking!

I remember I took a trip out to the sunny Islands of Jamaica in 2007 and I was trying to suck in my belly every time a hot girl walked past, but it just wasn’t working – Sad times right 😦 LOL

That’s when I knew it was time for me to do something…


Then after years of dedication, consistency, clean eating and smart training, I evolved like a Dragon Ball Z character into this:

Girls can't keep there eye's of me at the beach now ;-)

Girls can’t keep there eye’s of me at the beach now 😉

NOW when I go to holiday, it’s a totally different ball game. The girls are coming at me from left, right and centre (yes I am smiling as I write this hehehe)

I used visualisation techniques and saw what I wanted to look like and I surely got there in the end…

Moral of the story: If I can do it, so can you…

I love you guys

~Stay Strong~

~Stay Positive~

~Keep Focused~

~Learn To Let Go Of The Past~

~Smile Everyday~

And live life like today is your last


David Richards



Stay Fit with Dee this Christmas

Happy Holidays 😀

With Christmas only being tomorrow, we know that a lot of eating is going down lol

In fact, the eating has already started with a lot of people including myself and it’s safe to say that some lbs are going to be added on just in time for the New Year 😉

But it’s all good as today I’ll be sharing with you some tips to help you avoid some unnecessary weight gain for 2014. These tips can also be used as apart of everyday life and not just Christmas 😀

Dee’s Fat Buster Christmas Tips

 1. Never Eat Until Bloated – I know I know, we’ve all been there before – When the food taste so good that you struggle to put the knife and fork down.

You’re feeling full already but the flavours are so immense that you can’t help but to keep going. You feel that bloated feeling coming on but you can  still some how find space for desert.

You chew your way through that cake and ice cream and hear a knock at the front door …

It’s your long time friend Mr Bloat.

He’s come to visit you and plans to stay for a very long time lol…

The Lesson

Never eat until you feel bloated, it’s really not a nice feeling. Portion control becomes a myth when the food enslaves you. And that leads me onto number 2..

2. Portion Control – Fat people are fat because they cannot control their portion sizes. That’s not me being harsh, it’s the reality.

imagesConsider the amount of money fat loss companies make for selling “special” fat loss foods, products and “special” diet programmes.

If you look carefully at the foods they sell, you will see that  it’s your normal everyday foods – However, it’s been portioned down accordingly to help promote fat loss via a smaller daily calorific intake. If portion control is too much for you…

3. Put it down & Walk Away – Before I continue, just to let you know…

These are all tips that I have used previously or still use to this day. They’ve all worked for me at one time or another and have also worked for many others whom I’ve shared them with. I wasn’t always in the shape that I am in today due to my weakness in controlling portion sizes at one stage in my life.  However, my love for food still remains 🙂

But back to what I was saying…

Sometimes you just gotta put the knife and fork down and walk away. I know it can be hard sometimes, but depending on how hard you find it, you’ve got to take a step back and really ask yourself:

“Does food enslave me or is the food my slave”

4. Breath Mints on stand by – This tip has worked with EVERYONE that I’ve told. When you know you’re not hungry but you’re still craving for a naughty snack, ice-cream for example – Throw that breath mint in your mouth and see how much you want ice-cream now lol.

Crazy little tricks but they do work. The last thing you want to do is eat with your mouth tasting of minty freshness.

5. Alcohol Alert – It’s Christmas – It’s inevitable the drinks are going to be flowing and people are going to be getting merry – I mean, isn’t that why they call it Merry Christmas 😉


If consuming alcohol, spirits contain less calories compared to say a pint of beer which contains an enormous amount of calories. Did someone say “Beer Belly”.

Binge drinking not only gains the pounds and adds inches to the waist, it also leaves you feeling like an absolute mess the next day – Did someone say “Hang Over”

6. Could you chew any faster – Again, I know the food taste good and the spices combined with the flavours are creating aromas that are just out of this world…

But Jeez…Slow down a little lol

I’ve seen people eat like it was their first time seeing food…EVER hahaha

Seriously, when you chew your food, go slow and appreciate the flavours and textures. Give your brain and stomach time to communicate with each other to signal and let you know when it’s time to stop eating.

When you eat too fast and you full your stomach before your brain acknowledges it, by the time your brain is aware of what is going on…


It’a your friend Mr Bloat again…

7. Boredom Strikes – You ever been bored and decided to go and see what was inside the fridge lol. Since when did boredom and eating become friends?

Boredom & Eating – How do the two even interlink?

I mean imagine, you’re sitting in your room bored whilst browsing the Internet and randomly you think to yourself:

“Maybe I’ll go have a burger or even just eat for the sake of it”

It’s actually quite funny when you think about it like that. At times like this though, you’re better of finding something else to do rather than fridge hunting.

Boredom eaters are usually on a deeper level trying to fill an emotion. That’s why whenever I find myself going  through the (BES) “Boredom Eaters Syndrome”

I will always ask myself:

“David, are you really hungry?”

And if the answer is no, I then ask;

“Dave, what emotion are you trying to fill bro?”

boredom quotes

And there we have it folks. Some tips that if consciously applied and put to use, can greatly help you not only this Christmas but for 2014 and the foreseeable future.

I will be back before the end of the year to wrap up 2013…

Until then – Have a Wonderful Christmas guys and don’t eat too much 🙂

~Much Love~



Hey Guys,

The below happens to be a Facebook post I posted earlier, but I thought it had a good message and wanted to share it with those of you who don’t follow me on Facebook or Twitter.

When people decide there going to diet they set themselves a time scale of let’s say 16-20 weeks.That’s all good, however, did you know that it takes on average 21 days to settle into a routine.The same applies to dieting/nutrition. When you start a new eating plan, you don’t just adjust to it the day you start, it takes a while for you to get used to the new pattern of eating.

Say for example you decide to go on a low carb diet…There’s no more of this buying quick snacks when you’re out. You will realise that most places don’t sell protein only foods so you now have to make the adjustments to your day and start prepping your food.

During the first 4 weeks you’re in what I call the adjustment stage and in the process of building the foundation for the weeks to come.

So in theory your 20 weeks becomes 16 weeks dieting and 4 weeks adjusting…

16 weeks becomes 12 weeks dieting and 4 weeks adjusting…

Even worst if you’ve only given yourself 12 weeks as you’ll be cutting it short to only 8 weeks!

Giving yourself only 8 weeks to shed a load of body fat put’s your body in a vulnerable position as you risk loosing precious hard earned muscle and voluntarily jump on the fast track to skin and bone, LOL, I’m serious.

I’ve seen guys do 1 hour cardio in the morning and 1 hour in the evening, eating next to nothing and all for the love of abs and the summer holiday that’s shortly around the corner.

But you see 8 weeks down the line, although they find that they have the abs they were after, they also have a nice set of rib bones to compliment them…OUCH. Don’t be this guy… I was close to becoming him but learnt the hard way never the less.

This can all be avoided guys if you plan ahead of time!

I’ve been making this mistake since I first started training…Don’t do the same!