The Exact System I Used to Lose 22kg While Working Shifts

A simple, realistic guide for police officers, emergency service workers and shift workers who want to lose fat without living in the gym or giving up their life.

STOP BLAMING SHIFT WORK!

For years, I blamed night shifts, overtime, takeaways and being too tired to train.

The truth was that shift work wasn't the problem..

I simply didn't have a system that worked around my lifestyle.

Once I fixed that, everything changed.

This guide shows you exactly how I did it.

WHAT'S IN THE GUIDE?

HOW TO SET YOUR CALORIES FOR FAT LOSS WITHOUT OVERCOMPLICATING IT

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Learn how to calculate your calories, understand macros and create a calorie deficit that works around your lifestyle.

HOW TO TRAIN AROUND EARLY SHIFTS, LATE SHIFTS AND NIGHTS

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Simple training strategies that fit around shift work, even when time and energy are limited.

SIMPLE NUTRITION STRATEGIES THAT FIT AROUND A BUSY LIFESTYLE

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How to stay on track without meal plans, food restrictions or eating bland meals.

HOW TO SURVIVE NIGHT SHIFTS WITHOUT RUINING YOUR PROGRESS

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Practical tips for managing hunger, energy levels and food choices during nights.

THE EXACT SYSTEM I USED TO LOSE 22KG IN 6 MONTHS

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The habits, routines and lessons that helped me lose 22kg whilst working as a police officer.

Hi, I'm Robbie.

Like many shift workers, I spent years believing that losing weight was impossible because of early shifts, late finishes, night shifts and overtime.

At my heaviest, I weighed 111kg in 2022.

When I finally decided enough was enough, I weighed 102.5kg.

Instead of waiting for the perfect time, I changed my approach and built a routine that worked around my shift work, not against it.

Over the next 6 months, I lost 22kg.

I created this free guide to help police officers, emergency service workers and shift workers avoid the mistakes I made and achieve sustainable fat loss without sacrificing their life outside of work.