ItsRyanDevlin

I’m Ryan. I’m 30 years old and have a beautiful partner Amber, and the cutest daughter Elara. I became a Dad last year and it changed my world forever… mostly for good lol. But one of the parts I struggled with was how little time I had to do anything else except working full time and spending time with my family. And this showed in my weight. Between finding out we were pregnant and Elara turning one, (19 months). I managed to put on around 30 pounds. And went from a medium men’s t-shirt to an extra large one. During this time I went from doing door-to-door sales and walking 20,000 steps per day to an office job and doing 2,000. So, I knew I would have to fix my diet. The problem was that I had never had to do it before. I used go to the gym everyday after university and do an hour of cardio after my weight session. So I did literally out run a bad diet. Over the past 6 months, I started experimenting with different diets and exercise routines to find something that would fit into my schedule. Most of them were either too complicated, too long or too much. So through trial and error I stripped back the diet and exercise to its bare essentials and lost 20 pounds. As of today 21/02/2026 I’m sitting at around 93.9 KG/ 207 pounds. My goal for the year is to lose another 40 pounds and see where I’m at physically and take it from there. To achieve this I’m going to: Focus on being in a calorie deficit (-500 calories per day) Focus getting +150G of protein per day And complete x3 short kettlebell sessions per week. My first milestone is to lose 9 pounds for my holiday in 9 weeks time. I’m a massive fan of sharing in public. Too often we see people once they reach their peak but they never share their progress to reach that level. So every day I'm going to post a progress picture to bring you guys along with me. But also to give myself some much needed accountability. So here it goes: Day1/63

What happened to your dreams? When 10 years old you and was asked what they wanted to be when they were older, what was the answer? -Maybe an astronaut -Maybe football player -Maybe a doctor It definitely wasn't overweight, working some office job for minimum wage. You lost control. It happens. Starting today, let's get it back. The best place to start? Your health. Get that sorted then build from there.

Parents, just a quick reminder that getting in shape isn’t about you. It’s about your kids.

25/63

@ItsAndraz Indoor bikes are great! they’re also low impact which is a big bonus

Working on an indoor bike is underrated. → I can maintain productivity for longer → I work and burn fat at the same time → Time goes by faster → I feel better It feels like cheating.

@JKGetItDone Taking action has been the biggest different for me this year. I don’t learn move on to anything new until I’ve implemented what I’ve learned

Action is the separator. Those who move are those who learn and grow. Failure is just proof you had the courage to try. Get It Done!

@gleb_solomin200 Yes bro!! Let build!

Surround yourself with winners. People with healthy mindsets will constantly inspire you to be the best. Energy is contagious, choose yours wisely.

@gleb_solomin200 Play the long game, what you do now will effect how you are in your 50s/60s/70s

Your two most valuable assets: 1. Health 2. ⁠Time Invest in your health. It will buy you more time.

@HaseebGVA Now you’ve got the experience bro. That’s unique to you and only you can leverage

I spent 4 years freelancing. Made $0. Got ghosted 100+ times. Here's what finally changed ↓

@Danhybridfit Being in love with the process is the big game changer. It’s hard to beat the person who doesn’t stop

Pursue your own excellence You might not be the best in the world But to yourself you are the best version of you That is excellence in its own right Enter the race Enter the competition Become the kind of person who falls in love with the process

@CALISTHENICSBY True but hopefully after 3 years you will have developed the habits that it become a part of your identity

@ItsRyanDevlin I’d say we need a different mindset. What if we set a goal for three years? Then, once those three years are up, people will give up because they’ll know they’ve achieved everything. But if we set a goal for a lifetime, it’ll last a long time.

If you want to build a body that's fit, functional and strong... Grow it over 3 year, not 3 weeks.

There’s a penalty for indecision. Indecision suppresses today's achievements for sure. But it also suppresses who you could become. The penalty of indecision is yourself in five years being less than you should've been. Ask yourself ‘Is that a price you're willing to pay?

24/63

I’m not worried about having a bad day... because I focus on a yearly goal, while most people are trying to lose 12 pounds in 6 weeks.

@HaseebGVA Your right their haseeb fear is a great motivator.

@ItsRyanDevlin Fear of devolving into the future self you hate can be a stronger driver than early excitement. When the results slow down, remembering the life you're trying to avoid often keeps people going longer than chasing small wins alone

Weight loss is tied to a person's enthusiasm. At the start your enthusiastic > which leads to momentum > you see results which leads to more enthusiasm > more momentum However, one of the reason people fail long-term is this works in reverse. You stop seeing results = less enthusiasm > less momentum and so on. You can stop the negative loop by looking for small wins that rebuild enthusiasm and momentum Small wins lead to big results .

@ChrisClickUp Compounding is a beautiful thing !

@ItsRyanDevlin yes consistency comes from momentum, and momentum comes from those small daily wins.

@ItsAndraz Very true… but you could be living a health life style and if your not in a calorie deficit you won’t lose weight

@ItsRyanDevlin I think the goal should be to build a healthy lifestyle. Then the fat loss is a byproduct.