Coached By Jack

Coached By Jack I help men and women turn their back on restrictive and yo-yo diet culture using an evidence backed system I call RESTORE.

A measurable and evidence backed approach to nutrition and performance driven training, change your health and fitness forever!

05/03/2026

Your results are not determined by one single factor.

They are shaped by the interaction between your habits, your mindset, and the environment around you.

Build simple habits, create better environments, and improve confidence through small wins over time.

Because once those pieces are in place, consistency becomes much easier — and consistency is ultimately what produces long-term results.

Keep simple, repeatable and believe you can do it 💭If you want to achieve anything, especially related to training and b...
05/03/2026

Keep simple, repeatable and believe you can do it 💭

If you want to achieve anything, especially related to training and body composition, start paying attention to these three principles.

03/03/2026

Setting calories & Macros for Fat Loss.

Bodyweight x 22 = BMR estimate

Sedentary 1.3 x BMR
Active 1.5 x BMR
V Active 1.8 x BMR

*this gives your total calories.

Daily Protein - 2g per Kg

Minimum Carb - 2g per Kg

Minimum Fat - 0.8g per Kg

Whatever is remaining from your total calories once the minimums are taken care of can be distributed between carbs and fats as you see fit.

Then…

Follow this for 2 weeks and monitor your average scale weight.

After two weeks assess…

Weight decrease - crack on

Weight no change - decrease cals by 10%

Weight increase - recalculate total calories but reduce activity estimation by 0.2

Rinse & Repeat in two week intervals!

02/03/2026

Your legs aren’t heavy, your diaphragm is weak.

If you want to make a bigger improvement to your ability to maintain output during conditioning sessions without feeling like your legs are full of lead…

Aerobic training is one part of the puzzle but I’d argue you’d gain more in a shorter period of time by improving the strength and condition of your diaphragm.

Start adding nasal breathing into your aerobic sessions and directly train the diaphragm under some controlled stress whilst you build your aerobic base.

Weekly non-negotiable’s ☑️ waiting for the sponsorship 🤣💚🥩
01/03/2026

Weekly non-negotiable’s ☑️

waiting for the sponsorship 🤣💚🥩

Address

Jeddah

Opening Hours

Monday 5am - 12pm
4pm - 8pm
Tuesday 5am - 12pm
4pm - 8pm
Wednesday 5am - 12pm
4pm - 8pm
Thursday 5am - 12pm
4pm - 8pm
Friday 5am - 12pm
Saturday 8am - 11am

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