Gavin Larry page

30/09/2025

Sleep & Muscle Growth

Sleep isn’t just “rest” — it’s where the real growth happens:

Growth Hormone Release
Deep sleep triggers spikes in growth hormone, which supports muscle repair and recovery.

Protein Synthesis
Your body builds and repairs muscle tissue most effectively while you’re asleep.

Cortisol Regulation
Poor sleep = higher stress hormones = harder to build muscle and burn fat.

Energy & Performance
Quality sleep boosts strength, focus, and intensity for your next training session.

Think of sleep as the ultimate legal performance enhancer. More sleep = more gains.

2 products to help

Oxysleep (EHP Labs)

Collagen night-time hot cocoa with ashwagandha, chamomile & L-theanine. Supports deep sleep, recovery & skin/joint health while keeping calories low.

Relax (PER4M)
Hot chocolate with ashwagandha, L-theanine, magnesium & reishi. Designed to reduce stress, calm the mind & promote quality sleep.

Both = perfect evening wind-down.

14/04/2025

You can talk about change all day. You can say what you’re going to do, make promises to yourself, set intentions, and even convince others that you’re serious—but if there’s no action behind it, none of it matters. This is where most people get stuck.

They think planning or thinking about doing something is progress.

But it’s not. It’s comfort. It feels productive, but it’s actually procrastination dressed up as preparation.

And that inaction—the failure to execute—is what slowly becomes the root of the frustration, the self-doubt, the lack of results.

Do what you say you were going to do!!

09/04/2025

You don’t need to hit failure every session to see progress. Always going all-out can actually hold you back by messing with your recovery and nervous system.

Train smart, stay consistent, and let the intensity build naturally. It’s about long-term gains—strong, steady progress that actually lasts, not just burning out for a quick pump.

Work the muscle not the ego!!

08/04/2025

Sarcopenia is the age-related loss of muscle mass, strength, and function, typically starting around age 30 and accelerating after 60. It’s a major contributor to frailty, reduced mobility, and a higher risk of falls and fractures in older adults. This decline is often driven by decreased physical activity, hormonal changes, inflammation, and poor nutrition.

The key message is simple: use your muscle or lose your muscle.

Regular resistance training and adequate protein intake are essential to preserving muscle, maintaining independence, and improving overall quality of life as we age.

Use it or lose it!!

www.gavinlarry.com

07/04/2025

“Working with me isn’t just about getting fit—it’s about building confidence, feeling happier, and showing up as your strongest self.”

That’s it!! If you can achieve anything this is it!!

The gym can give you it all.



www.gavinlarry.com

04/04/2025

On the hard days—the ones where you’re tired, unmotivated, or just not feeling it—that’s when it really counts.

Anyone can train when they’re full of energy and motivation, but real progress comes when you show up despite the resistance.

Those tough sessions build more than just muscle; they build discipline, resilience, and a mindset that refuses to quit.

Even if you don’t hit personal bests or feel at your strongest, simply pushing through keeps momentum alive. Remember, consistency beats intensity in the long run.

So lace up, show up, and do what you can—because even a bad workout moves you forward more than skipping it ever will.

Let’s go

02/04/2025

The moment you step into the gym, your body starts releasing endorphins, dopamine, and adrenaline, setting the tone for a powerful session.

The energy of the environment, the sound of weights clanking, and the rhythm of your own movement instantly shift your mindset—stress fades, focus sharpens, and you’re ready to push past limits.

I can only say try it, get confident in the gym - get a plan, get confident on the machines and watch your mind get energy.

01/04/2025

29/03/2025

Anyone who knows me or has been coached by me knows I always talk n push hydration via water and salt or by supplemental ways like tablets / hydration powder.

Dehydration increases the risk of injury by reducing muscle function, joint lubrication, and overall performance.

When the body lacks water, muscles become more prone to cramps, strains, and fatigue, while joints lose their cushioning, increasing the likelihood of sprains or impact-related injuries.

Dehydration also affects concentration and reaction time, making poor form and missteps more likely.

Adding electrolytes, such as salt or hydration supplements, helps maintain fluid balance, prevent cramping, and improve muscle function during intense training.

Staying hydrated supports muscle contraction, circulation, and recovery, helping to prevent injuries and keep performance at its peak.

Want to be coached by myself, make big progress and actually learn? Message me now

28/03/2025

High-Protein Lean Mince Meal (50g Protein)

This simple, high-protein meal is packed with nutrients and perfect for fueling your training.

Ingredients

🔹 150g extra-lean beef mince (40g protein)
🔹 100g cooked quinoa (4g protein)
🔹 50g baby spinach (2g protein)
🔹 50g chopped bell peppers (1g protein)
🔹 1/2 can (100g) chopped tomatoes (1g protein)
🔹 1/2 small onion, diced
🔹 1 tsp olive oil
🔹 1/2 tsp garlic powder
🔹 1/2 tsp smoked paprika
🔹 1/4 tsp chili flakes (optional)
🔹 Salt & pepper to taste

Instructions
1. Heat the oil in a pan over medium heat. Add the diced onion and cook until softened.
2. Add the lean mince, breaking it apart with a spatula, and cook until browned.
3. Stir in the chopped bell peppers, tomatoes, and spices. Let it simmer for 5-7 minutes.
4. Mix in the spinach and cook until wilted.
5. Serve over cooked quinoa for a balanced, high-protein meal.

🔹 Macronutrient Breakdown:
✅ Protein: ~50g
✅ Carbs: ~40g
✅ Fats: ~12g

A perfect post-workout meal to support muscle recovery and keep yo

28/03/2025

Muscle growth, or hypertrophy, occurs when muscle fibers undergo stress and repair stronger and thicker over time.

This process is driven by resistance training, where mechanical tension, muscle damage, and metabolic stress stimulate muscle protein synthesis.

To maximize growth, progressive overload—gradually increasing weight, reps, or intensity—is essential.

However, training alone isn’t enough; being in a caloric surplus (consuming more calories than you burn) provides the extra energy needed for muscle repair and growth.

Adequate protein intake fuels recovery, while carbohydrates and fats support energy levels and hormone function.

Rest and recovery are just as important, as muscles grow during downtime, not just in the gym.

With consistent training, a structured surplus, and proper recovery, muscle growth becomes a predictable and sustainable process. www.gavinlarry.com