Mehr als Fitness

Keine Standardpläne. Keine Ausreden.

Individuelles Coaching mit Plan, Herz und Verstand. Keine leeren Versprechen nur echte Veränderung, mit vollem Einsatz.

Online Choachings

Tägliche Motivation & Einblicke

Folge mir auf Instagram

Wieder fit, stark & zufrieden trotz vollem Alltag.

Ich weiß aus eigener Erfahrung, was es heißt, an die eigenen Grenzen zu gehen, als Leistungssportler, als Coach und als Mensch.

Heute nutze ich dieses Wissen, um dir zu zeigen: Veränderung ist möglich. Auch im stressigen Alltag. Nicht mit Perfektion, sondern mit einem klaren Plan, ehrlicher Unterstützung und echtem Fortschritt.

Mehr Energie. Mehr Selbstvertrauen. Mehr du.
Du musst nicht perfekt sein. Du musst nur anfangen.

Erstgespräch sichern

Stark in jedem Lebensabschnitt.

Mit den Jahren verändern sich unsere körperlichen Bedürfnisse – aber eins bleibt gleich: Du kannst in jedem Alter stark, fit und voller Energie sein. Entscheidend ist, dass dein Training und deine Ernährung zu deinem aktuellen Lebensabschnitt passen. Hier erfährst du, worauf du achten solltest egal, ob du in deinen 30ern, 40ern oder 50+ bist.

photo-1623874514711-0f321325f318_edited.

30er: Aufbauen & Vorsorgen

Jetzt ist die Zeit, dein Fundament zu bauen.

In deinen 30ern stehst du oft mitten im Leben: Karriere, Familie, wenig Zeit. Genau jetzt ist der richtige Moment, um mit regelmäßigem Krafttraining Muskeln aufzubauen, Körperfett zu reduzieren und gesunde Routinen zu etablieren.

Fokus: Muskelaufbau, Alltagsenergie, zeitsparendes Training, ausgewogene Ernährung mit viel Protein

Ziel: Körper formen, leistungsfähig bleiben und für später vorbeugen

Hol dir deinen Plan

40–50: Erhalten & Herz stärken

Stark bleiben innen wie außen.

Mit 40+ beginnt die Phase, in der Muskelmasse und Stoffwechsel langsam abbauen – aber du kannst aktiv gegensteuern. Krafttraining bleibt der Schlüssel, dazu kommt ein gezielter Fokus auf Herzgesundheit und Regeneration.

Fokus: Muskel-Erhalt, funktionelles Training, mehr Bewegung im Alltag, regelmäßiges moderates Cardio (z. B. Schritte, Radfahren, Intervalltraining)

Ziel: Vital bleiben, Blutdruck und Gewicht kontrollieren, sich weiterhin jung fühlen

Hol dir deinen Plan

50+: Gesund altern & beweglich bleibem

Aktiv älter werden mit Leichtigkeit und Stärke.

Ab 50 geht es nicht nur um Fitness, sondern um Lebensqualität. Krafttraining bleibt essenziell – für Knochengesundheit, Haltung und Mobilität. Gepaart mit einer ausgewogenen, eiweißreichen Ernährung und täglicher Bewegung kannst du deinem Körper Jahre an Vitalität schenken.

Fokus: Muskelerhalt, Stabilität, Beweglichkeit, Herzgesundheit, gesunde Ernährung

Ziel: Länger unabhängig bleiben, Verletzungen vorbeugen, sich fit und energiegeladen fühlen

Hol dir deinen Plan

Wähle das Coaching, das zu dir passt.

Exklusives 1:1 Online-Coaching & Betreuung

Dein Coaching beinhaltet:

Individualisierter Trainingsplan mit regelmäßigen Anpassungen.
Individualisierter Ernährungsplan mit wechselnden High-Protein Rezepten.
Bedarfsanalyse und Wunschergebnis definieren.
Individuelle Beratung & Roadmap.
24/7 QnA Option via App.
Wöchentlicher Check-In, Evaluierung und neue Zielsetzung.
Voller Zugriff über die Online Coaching Plattform.
Zugang zur Coaching Client Community.

Kickstart Paket
4 Monate

€349,99

per Monat

Erstgespräch sichern

Transform Paket
8 Monate

€324,99

per Monat

Erstgespräch sichern

All-In Paket

12 Monate

€299,99

per Monat

Erstgespräch sichern

So funktioniert dein Coaching

Kennenlernen

Du buchst ein unverbindliches Erstgespräch. Wir sprechen über deine Ziele, Alltag & Wünsche.

Dein individueller Plan

Du bekommst einen maßgeschneiderten Trainings- und Ernährungsplan, der zu deinem Leben passt.

Persönliche Betreuung

Wir bleiben in engem Kontakt. Ich passe deinen Plan regelmäßig an und unterstütze dich bei jeder Frage

Kontakt aufnehmen

Keine Standardpläne

Jeder Plan ist individuell auf dich, deinen Alltag und deine Ziele zugeschnitten

Maximale Flexibilität

Das Coaching passt sich an dein Leben an, nicht umgekehrt. Alles online, jederzeit erreichbar und anpassbar.

Ehrliche Betreuung

Keine falschen Versprechen. Du bekommst ehrliches Feedback, Motivation und Support, wann immer du ihn brauchst.

Nachhaltige Ergebnisse

Kein kurzfristiger Hype. Das Ziel ist echte Veränderung, die zu deinem Lebensstil passt und langfristig hält.

Stimmen & Ergebnisse

Ich kann nur Gutes über die Zeit mit Malcolm als mein Coach berichten. Ich habe von ihm auf meine Ziele angepasste Trainings- und Ernährungsprogramme und keine 0815 Programme von der Stange erhalten.
Was mir sehr geholfen hat war das ganze theoretische Wissen über Training, Ernährung und unseren Körper, dass er mir vermittelt hat. Früher habe ich mehr oder weniger im Blindflug eingekauft und trainiert und mir nicht wirklich Gedanken gemacht, was ich eigentlich tue. Durch Malcolm habe ich gelernt langfristig zu denken und nicht auf „schnelle“ Hacks zu setzen, wo ein Jojo-Effekt vorprogrammiert ist.
Malcolm ist sehr sympathisch, lebt vor was er predigt, und hat immer ein offenes Ohr, auch über das reine Training hinaus (Stichwort Mental Health).
Ich kann ihn wirklich sehr empfehlen!

Mehr als coaching: Men's Retreats

Erlebe echte Veränderung gemeinsam mit anderen. Meine Retreats entstehen in Zusammenarbeit mit APEX HEALTH CAMPS und bieten dir Raum für Wachstum, neue Energie und ehrlichen Austausch fernab vom Alltag.
Für alle, die mehr wollen als nur ein Training.

Mehr erfahren

Contact

Sag Hallo.

Du hast Fragen oder willst loslegen?
Schreib mir ich melde mich persönlich bei dir.

Bereit, neu zu starten?

Warte nicht auf den perfekten Moment. Starte jetzt.

Kontakt aufnehmen

It’s not just about lifting weights or looking a certain way.
It’s about who you become through the process.

Fitness taught me patience when I wanted instant results.
It taught me discipline when motivation disappeared.
It taught me how to breathe through chaos and to keep showing up even when my mind told me I couldn’t.

Because truth is… it’s not always about the workout.
It’s about managing the anxiety that hits out of nowhere or the days you’re exhausted from work and your kids need you more than you need rest.
It’s about holding yourself together when everything around you feels like it’s too much.

At one point in my life, I was disconnected.
Partying too much, chasing distractions, running from my own thoughts, my problems and insecurities.
And I thought that was freedom until I realized I was lost.

The fitness lifestyle grounded me again. It gave me structure when my mind was chaotic. It gave me purpose when I felt lost. It reminded me that showing up for myself isn’t selfish — it’s necessary.

Because when I take care of me, I show up better for my family, my work, my people.

Looks are just one of the many benefits.
The real transformation happens on the inside, when you rebuild self-trust, self-respect, and reconnect with the version of yourself you actually like.
The one who’s calm, confident, and capable because he follows through.

That’s what being fit taught me about life.
It’s not about escaping who you were…
It’s about becoming who you were always meant to be.

Do you know how many people tell me:
“I used to be so fit.”
“I used to play so much sports.”
“I used to look like this…”

As if it’s some big mystery why things changed.

Yeah, I get it.
Back then, you didn’t have a full-time job.
You didn’t have kids to raise, bills to pay, a house to maintain, or a million things constantly demanding your attention.

You were less stressed.
You moved more.
You slept better.
Life was simpler.

But here’s the truth - YOU’RE NOT 20 ANYMORE❗️❗️

And that’s not a bad thing.

It’s not about getting back to your old shape.
It’s about building a stronger one for the life you actually live now.

Work smarter, not harder.
Train to feel strong again.
To have energy again.
To love yourself again.

Because the goal isn’t to be who you used to be - it’s to become who you’re meant to be.

👉 If this hit you,save it or send it to a guy who needs to hear it.

🎥 by @bergsebo

3 high-protein lunch ideas for busy working men 💼 Perfect for fat-loss 📉

Fast. Filling. Fat-loss-friendly.
Each takes <5 min, packs around 40 g of protein, and keeps calories under 500! Perfect if you’re trying to lose the belly without overthinking it.

🥙 1️⃣ Wild-Caught Salmon & Avocado Wrap
• 1 large high-protein or whole-grain wrap
• 80 g wild-caught salmon (cooked or canned, unsmoked)
• 50 g low-fat cottage cheese
• 40 g avocado (sliced)
• 30 g cucumber (sliced)
• Fresh lemon juice, pepper, dill

Nutrition:
≈ 440 kcal | 40 g protein | 26 g carbs | 14 g fat

⸻

🐟 2️⃣ Tuna & Cottage Cheese Crunch Cups
• 100 g canned tuna in water (drained)
• 100 g low-fat cottage cheese
• 30 g cucumber (diced)
• 2 rice cakes (crumbled or on the side)
• Lemon juice, salt, pepper

Nutrition:
≈ 380 kcal | 41 g protein | 15 g carbs | 10 g fat

⸻

🥗 3️⃣ Greek Yogurt Power Bowl
• 200 g Greek yogurt (0–2 % fat)
• 20 g almond butter (natural)
• 100 g banana or apple slices
• Cinnamon or vanilla to taste

Nutrition:
≈ 390 kcal | 39 g protein | 25 g carbs | 10 g fat

⸻

💡 Save this post for your next office lunch - no cooking, no excuses, just results.

#noexcuses #easymaths #highproteinmeals #fatlossformen

There’s a version of you that used to wake up hungry - not for food, but for life!!
The one who had energy, purpose, fire.
Then work, stress, family life and responsibility crept in.
You started providing for everyone else… except yourself.

Somewhere between building a career, showing up for the people you love and trying to keep it all together, you forgot what it felt like to take pride in yourself and what you saw in the mirror!
You stopped pushing.
You started surviving.
And little by little, that confident, grounded, driven guy you always knew faded into the background.

Getting him back isn’t about being super shredded or chasing some old, younger version of yourself.
It’s about self-respect, the kind you earn through TAKING ACTION!!
It’s about keeping one promise to yourself every day, even when no one’s watching.
It’s about moving again - not to look better, but to feel better.
Eating like you give a f*ck about the body that carries you through EVERYTHING and EVERYWHERE in life!
Choosing discipline over comfort, because comfort is what buried you in the first place.

You don’t need to find that man again, you just need to start acting like him…
Every rep. Every meal. Every time you show up when you don’t feel like it.

That’s how you get your edge back.

Send me a DM with “COMEBACK” if you see yourself in these lines and want to get that edge back.

If you’re doing these 7 things, you’re stopping your fat loss 👇

1️⃣ Skipping meals or eating too little → your body gets tired and burns less energy.
2️⃣ Trying every new diet → you never stay consistent long enough to see results.
3️⃣ Only doing cardio → you need strength training to build muscle and burn more fat.
4️⃣ Avoiding weights → less muscle means a slower metabolism.
5️⃣ Not sleeping enough or stressing too much → your body holds on to fat.
6️⃣ Guessing how much you eat → small mistakes add up, and you eat more than you think.
7️⃣ Quitting too soon → it takes time; results don’t show up overnight.

💡 Instead, focus on what actually works:
✅ Eat enough protein
✅ Lift weights a few times a week
✅ Sleep well and manage stress

Save this so you remember what really matters 🔥

I get it 😁 Intuitively, you wanna run as much as you can to lose fat. It makes sense: cardio burns more calories than strength training, right?

But here’s where it gets tricky 👇🏽

When you burn more calories in training, your body compensates - usually by making you hungrier❗️
If you’re not careful, that hunger can easily lead you to eat back what you burned, which makes it harder to stay in a calorie deficit.

And secondly, cardio doesn’t build lean muscle.
Muscle is what keeps your metabolism high even when you’re not training.
So while your 45-minute cardio session might burn 500–600 calories, your muscle mass is what determines how much you burn in the other 23 hours of the day.
Which number do you think matters more - 600 or several thousand?

Exactly.
That daily energy burn comes from something called non-exercise activity thermogenesis (NEAT) - basically all the calories you burn outside the gym.
And that’s what we want to maximize for long-term fat loss.

Now here’s another piece most people miss:
Those who rely heavily on cardio for fat loss are often the same people that undereat - especially carbs and protein.
If you do endless cardio while eating too little (and too little protein), your body starts breaking down muscle instead of using carbs for energy.
That means slower metabolism, less muscle, and your body holding on to fat - the classic “skinny fat” look. You’re basically going for the exact OPPOSITE of what you want to achieve❗️

So yes, cardio has its place - for heart health, endurance, and movement.
But if your goal is long-term fat loss and a lean, strong body:

👉🏽 prioritize strength training,
👉🏽 fuel properly,
👉🏽 and keep your daily movement high.

That’s the combo that actually lasts.

If you have been stuck in this vicious cycle and you finally want to lose those extra KGs, DM me ”MUSCLE” and we’ll talk how we can get you to your goal - no strings attached 🫡

1️⃣ You’re not past your prime.
You’ve just stopped showing up for yourself.
Your body didn’t give up, you did. Time to change that.

2️⃣ You don’t need more discipline.
You need a simple plan that actually fits your lifestyle - work, kids, stress and all.
Less pressure. More structure.

3️⃣ Train for life, not (only) looks.
Not for abs or beach photos.
Train so you can run with your kids, carry the groceries, move without pain and still feel strong at 50, 60 and beyond!

4️⃣ STOP DOING IT ALONE!
You’ve tried to figure it out yourself for years and it KEEPs slipping! (Imagine where you‘d be if this would have clicked by now 💡🥲)
Get guidance. Get accountability.
Someone who helps you stay consistent when life gets messy. Investing in yourself will pay you back way more than spending it on casual nonsense.

5️⃣ START NOW!
Around this time a year I know that many of you are waiting for the new year to start, DON’T! Waiting for “the right time” is how another year passes.
“ The scariest place to be is the same place as last year”
Start imperfect, but start❗️❗️

You’re not too late. You’re just one decision away from changing everything.

👉 DM “START” if you’re ready to feel like yourself again🫡

💥 1. Overtraining.
I thought the more I trained, the faster I’d get in shape.
In reality, I just slowed my progress. Constant fatigue, slower muscle growth, and no time for recovery.
Your body needs rest to build, not just to survive.

🥔 2. Going too low-carb.
I believed carbs were the enemy… until I realised they’re literally fuel.
When you train hard without carbs, your body starts breaking down muscle for energy - that “skinny fat” look? Yeah, that’s what happens.

🏃‍♂️ 3. Too much cardio, too little food.
I used to add endless cardio on top of lifting and wondered why I wasn’t getting leaner.
Turns out, I was undereating, especially protein. You can’t build a strong body on empty fuel.

🍗 4. Ignoring protein.
I didn’t track my daily protein intake and wondered why I wasn’t seeing results.
Once I started hitting my protein target consistently, everything changed - recovery, energy, and body composition.

📱 5. Copying random workouts.
I chased what looked cool instead of what worked.
Once I got structure and understood progression, I realised it’s not about doing more, it’s about doing the right things consistently.

💭 6. Expecting results overnight.
I used to quit too early because I didn’t see changes yet.
What I didn’t understand: progress happens quietly before it shows physically. Consistency is the real game-changer.

If you’re just starting out, keep it simple:
👉 Lift smart, not nonstop.
👉 Eat balanced, not extreme.
👉 Focus on habits, not hacks.

🔥 If you feel stuck at the start of your journey, DM me “journey” and I’ll reach out to you with the basics to get moving in the right direction.

1️⃣ Stop pretending I “don’t have time.”
You have time - you’re just spending it on everything but yourself (Check your Daily Screentime 🥲).

2️⃣ Walk. Every. Damn. Oppurtunity. Every. Damn. Day.
8–10k steps. Doesn’t need to be perfect. Just move.

3️⃣ Eat like an adult, not like a teenager with no responsibilities.
Protein at EVERY meal. Real food. Less takeout.

4️⃣ You don’t need 6 workouts a week, you need 3.
You don’t need 2 hours, you need 45 minutes.
You don’t even need a gym, a pair of dumbbells at home can change your body if you actually use them and FOLLOW a PLAN (!).

5️⃣ Sleep more than 6 hours.
You can’t out-train being exhausted.

6️⃣ Drink more water.
Half your “hunger” is probably just dehydration.

7️⃣ Stop drinking your calories (unless it’s a protein shake).
Juices, Softdrinks and your Starbucks Lattes or killing your progress.

8️⃣ Stop “starting over” every Monday.
You don’t need a perfect week, you need consistent ones. Take it one decision at a time starting NOW!

9️⃣ Cut back on alcohol.
You don’t have to quit, just stop with the 1-2 „casual“ drinks each night.

🔟 Stop chasing motivation.
Motivation will ALWAYS leave you when need it most, you need discipline.

1️⃣1️⃣ Play the long game.
You didn’t gain it overnight, you won’t lose it overnight either.
Follow a plan, give it 6 months of real effort and watch your LIFE CHANGE!

Most men don’t lose their confidence,
they slowly give it away.

One skipped workout.
One promise broken.
One week of “I’ll start Monday.”

I’ve been there.
On the outside, everything looked fine,
but inside, I was running on autopilot.
No edge. No drive. No purpose.

Getting it back doesn’t start with motivation.
It starts with keeping your word to yourself.
That’s where your confidence lives.

If you’re ready to stop coasting
and start leading yourself again -
send me a message with ‘MAN’n
Let’s rebuild that fire.

I used to think fitness was only about building my body.
Turns out, it was about building a lot more than that… IT’S ABOUT BUILDING LIFE 🫡

Back then it was all discipline, numbers, control, just pushing hard and chasing results (which are important too!!)!

But somewhere along the way, that changed.

Now it’s about having the energy and confidence to live days like this.
To say yes to life, not sit it out.
To have the patience, presence, and strength my family deserves.

Fitness isn’t about control anymore, it’s about FREEDOM✊🏾

And that shift changed everything.

Full body workout Inspo from @mohr_life_resort 🏋🏾🧖🏾‍♂️🧘🏽‍♂️

1. Romanian Deadlifts
2. Leg Extensions
3. Chest Fly
4. Pull-Ups
5. Dips
6. Hammer Curls
7. Push-Ups (optional)

💾 save this one for later

#fullbodyworkout #workoutinspo #fitnesslife

You already have abs.
Everyone does.
It’s never about building them, it’s about revealing them.
And that’s 80% nutrition, 20% training.

1️⃣ We all have abs.
You’re not missing them, they’re just covered with fat. Get your nutrition right, and they’ll show.

2️⃣ Cardio won’t reveal them.
It burns calories, sure, but without the right diet, you’ll just get smaller or skinny fat, not leaner.

3️⃣ Crunches don’t burn belly fat.
You can’t spot-reduce fat. Abs appear when overall body fat drops, not from more sit-ups.

4️⃣ Fast weight loss backfires.
Crash diets strip muscle and water. You’ll look flatter, not sharper.

5️⃣ What you eat matters most.
Whole, high-protein foods tighten you up. Processed stuff keeps you soft and fluffy.

6️⃣ You can’t out-train bad nutrition.
You can lift and sweat all you want but if your food’s off, your results will be too.

if you’re done with doing endless crunches in the gym and finally want to reveal those abs of yours, send me a DM with ABS and will get you started 🫡

🥞 HIGH-PROTEIN PANCAKE BOWL

💾 SAVE THIS FOR YOUR NEXT MEAL PREP 🫡

ℹ️ Ingredients 👇🏽

This is proof that frontloading protein early in the day can also be fun

• 1 egg
• 50 g fat free greek yogurt
• 80–100 ml milk (I used unswt almond milk)
• 35 g flour of choice (all purpose flour works best)
• 30g of @maxler_de Whey ( I used banana & pistachio white chocolate (or of your choice)
• 1 tbsp of honey, agave or maple syrup (or sweetener of your choice)
• 1 tsp baking powder
• Toppings of choice (I went with blueberry almond, banana peanut butter)
•Bake for 30 mins at 180 Celsius

Per bowl (without toppings):
Calories: +/- 407
Carbohydrate: 38 g
Protein: 45 g
Fat: 6 g

💪🏾 Premium Whey by @maxler_de

Send this to somebody that skips workouts when they’re too stressed out.
All jokes aside - discipline and consistency will always be the #1 driver of your results. Motivation is never there when you actually need it most. That’s why the people who win are the ones who show up on the days they don’t feel like it.

If you struggle with consistency or need someone to hold you accountable, text me the word ACCOUNTABILITY and let’s talk about how we can get you there.

shoutout to @davidgoggins for living rent free in my head in moments like these 🤣🫡

Conquer the morning, WIN the day!

Mornings set the tone for everything that follows.

As a coach and dad, it’s not just about fitness - it’s about having the energy to show up strong for the people that depend on you 🫡

🥤Premium supps by @maxler_de

#morningroutine #fatherhood #onlinefitnesscoach

If I had to master building muscle and dropping fat all over again, I wouldn’t chase the perfect plan. I’d start with honesty. Honest that starting feels like shit, staying consistent is messy, and yeah, I’d fail along the way.

But comfort never built muscle. Comfort never burned fat. Comfort just kept me stuck.

It’s in the discomfort, saying no to bullshit excuses, showing up tired, pushing through when it sucks - that’s where the change happens. That’s where you finally become the version of yourself you’ve been chasing.

If you’re tired of starting over, DM me ‘START’ and let’s build this together.

Here are some finde at @dm_deutschland to maximal meal volume to actually get full without exceeding my calories and focusing on high-protein meals 📈💪🏾

Shop smart. Eat big. Stay lean 🫡

Three things I wish I knew before starting my fitness journey:

1. Fall in love with the process. Focus on actions you control: workouts, meals, steps, sleep. Celebrate daily wins and results will follow.

2. Looks are a bonus, but what keeps you going is the energy, resilience, mental clarity, and the post-workout high. Fitness is the best anti-aging tool you’ve got.

3. Stop comparing yourself to others. It kills motivation and steals joy. The only person to beat is yesterday’s you.

Visit my website and get in touch if you want to embark or restart on your fitness journey 💪🏾

Hot takes. Cold reality.

Your excuses won’t burn those calories.

www.coach-malcolm.com

If you want to feel stronger, more confident, leaner, or simply more energized… the truth is, the formula never changes.
It’s not hacks. It’s not quick fixes. It’s not whatever “hot routine” is trending right now.

✅ What it always comes down to:
• A plan that matches YOUR lifestyle
• Strength training as the foundation + smart conditioning
• Hitting your protein target daily
• Keeping calories & nutrients in check
• Making steady adjustments over time
• Getting quality recovery and sleep
• Learning how to enjoy balance without guilt

That’s literally what drives every transformation you’ve ever seen.

🚫 What WON’T get you anywhere:
• Walking into the gym aimlessly and copying others
• “Eating by feel” when you don’t actually know your numbers (you’re underestimating, trust me)
• Mistaking “more” for “better” - extra classes, cardio marathons, or random workouts don’t equal progress
• Only training when it’s convenient instead of having a structure
• Prioritizing novelty over progression - chasing workouts instead of sticking to a program
• Worrying about supplements while ignoring sleep and nutrition
• Thinking one “beast mode” workout cancels out a whole week of inconsistency
• Dieting so restrictively that you cut out the foods you actually love

✅ Results come from mastering the basics, not complicating them. Do less random stuff, stay consistent with the fundamentals, and give it time to work.

👉 If you’re ready for a routine that actually works for you and delivers results, reach out. www.coach-malcolm.com

STEAL THIS SIMPLE MEAL PLAN

🍂 Fall Edition Meal Plan 🍂

Here’s what a simple fat-loss day can look like:
✅ ~2,000 kcal
✅ ~160g-200g protein
✅ 4 balanced meals

If 2,000 puts you in a deficit → perfect.
If you’re smaller or less active → you’d scale portions down.
If you’re bigger/more active → you might need a bit more.

The key stays the same:
👉 Hit protein
👉 Keep meals balanced
👉 Stick to it 80% of the time

Keep it simple. Adjust to your body. Win.

Want your own plan tailored to you? 👇
www.coach-malcolm.com

To them, it’s just weights.
To me, it’s proof: you don’t quit on yourself, no matter how heavy “it” gets.

Like I always say, kids don’t listen to what you say. They copy EVERYTHING what you live. And that goes both ways, so don’t act like a slacker in front of them (WE ALL HAVE 🥲🤚)!!

That’s why I train.
Not for biceps. Not for looks (yes, those are great byproducts 🤩)!
But so my kids grow up knowing what discipline, resilience, and self-respect 💪🏾

What’s cooler than being shredded? When your brothers are shredded too 💪🏾😄

Men thrive in a pack. Not competing. Not tearing each other down. But pushing, supporting, and holding each other to a higher standard.

Too many guys are depressed, isolated, and only lean on their women. All the respect to them (without whom we’d be lost 🫠) but as men, we need brothers who challenge us, sharpen us, and keep us accountable.

And here’s the thing: when you’ve got that pack, it doesn’t just make you stronger in the gym. It makes you sharper at work. More disciplined at home. More energized and more accountable in every part of life.

You want to win? Build your pack. Stop competing. Start leveling up together.

s/o to @coach.siraj @dom.stroh for the dope event 🤞🏽🫡

Do you want to be remembered as the dad with the bounce or the dad with the beer and the belly?

I’m dead serious when I say this: I’ll be that dad who can still do this sh*t in his 50s and beyond. And why shouldn’t I?
Yeah, being a parent is absolutely exhausting. Work, stress, providing for a family, I 100% relate. But I refuse to let myself go and that’s literally why you need to build and regain the energy and strength, too. To BE part of the fun, not just provide it. Especially if you currently have kids that are still actually kids.

Because this stage of life takes the MOST out of us. But it’s also where the memories are made. On the trampolines. On the trips. In the moments you are actually are part of.

Not in the toys that get forgotten. Not in the beer belly that keeps you on the bench. Not in being too bent out of shape to show your woman love or your kids some evening rough play.

Fun fact 💡 By the time they are 13, you will have spent 80% of the time you’ll ever spend with them with them. Let that sink in!

If you feel bent out of shape, but you want to regain that childish energy, hit me up.

www.coach-malcolm.com

Not every meal needs to be a masterpiece.

I know they ain’t pretty, but these are a few my go-to meal, snack, “assemblement” staples → quick to make, high in protein, low in calories.

Focus on ⤵️
✅ Prioritising protein
✅ Single ingredient foods
✅ keeping fats at a moderate
✅ DON’T MAKE IT COMPLICATED

Perfect if you want to stay lean, lose body fat, and not spend hours in the kitchen.

The biggest fat loss hack is eating the same stuff over and over again.

Keep it simple. Keep it consistent. That’s how you win.

🔥 Save this post for when you’re out of ideas.

Carbs aren’t the enemy 🚫🍞 your laziness is.

Stop blaming bread – eat it, train hard, and actually use that energy.

Carbs refill the glycogen stores in your muscles, fuel your workouts, and keep your metabolism firing.
When you put them to work instead of sitting around, they don’t make you fat, they literally help you burn more of it 💥

And here’s the irony: it’s usually the people who cut out carbs, do endless cardio, and skip lifting weights that struggle the most.

They don’t lose fat the right way, they just end up looking tired, flat, and skinny-fat.

#fatloss #voiceovers #carbsdontmakeyoufat #dadbod #fatlosstips #onlinecoach

Ask yourself this:
Is the way you’re living right now really serving your kids best - or is it slowly breaking you down while giving them less of you?

If any of these thoughts ever cross your mind, or if you read this and feel understood, then it’s time to take action: you only have this one life. Why should you live it in fear of any of these scenarios happening?

I want you to realise that you do have the power to not stay stuck in those fears.
You can choose strength, energy, and confidence.

For you and for them 💪🏾

You don’t need to live in the gym to lose fat.
Start by eating more protein. 💥

Thanks to the thermic effect of food, your body burns way more calories just digesting protein than carbs or fat. That means you’re burning extra calories without lifting a finger.🔥

And if you add the bare minimum of movement (8-10k steps a day), watch the fat melt away.

It’s mad how stubborn we are with our wellbeing in a time where knowledge, plans, and aid are more accessible than ever.

You only have this one life and everything you own, the plans you have in life, even the people you love… none of that matters if you’re not healthy.

“A healthy person has a thousand wishes, but a sick person has only one.”

Tomorrow is the start of a new week, so maybe start small.

Start with the thing you’ve been avoiding. Maybe it’s adding protein to your breakfast tomorrow. Next week, aim for two protein meals. The week after, dial in your protein across the day. Then build on it: 7k steps, one gym session, whatever your next step is. Before you know it, you’ll be so dialled in with these tiny changes that you’ll be asking yourself what the f*** you’ve been doing the past years.

The point isn’t flipping your life upside down. It’s progress. Celebrating the small wins. Doing the things you already know you need to do to make your life better.

Health is the new flex. Everything else is secondary.

All 📸 by @flogornik 🫡

@blackbikestudios

The life I live in front of his eyes is the life he copies.

And one day, he’ll either thank me for it…or resent me for it.

My training, the way I eat, the way I speak, the way I carry myself… He’ll literally change to a tank top and shorts once he’s already dressed but he sees me wearing my gym clothes 🥲

And honestly… I forget this a lot of the time.
Not just when I lead by example with fitness, health, or discipline. But also in the less good choices I make. The moments I slack off, the times I avoid responsibility, the habits I know I should change but often don’t. Those will also be things, that he will inherit.

Kids don’t become who we tell them to be - they become who we show them to be and you guys know I RIDE ON THAT!!

Probably the heaviest truth and also the greatest opportunity we’ll ever get as parents!

I say these with love, especially because I’ve probably done most of these myself ❤️🥲

Carbs aren’t the problem.
Your “healthy” granola bowl with nut butter is.

Healthy ≠ automatically low-calorie.
Just like artificial or packaged foods ≠ automatically bad for fat loss.

At the end of the day, it’s about the calories you eat and getting the right amount of nutrients for your goals.
Not demonizing bread. Not worshipping “clean” foods.

One hand on the bike. One hand on your sleeping kid after dinner 💤

Kids don’t care if you’re tired. They don’t care if your back hurts. They don’t care if you skipped the gym.
Fatherhood means being fit enough to make it work - always.

That’s why I help men and busy dads build real strength that lasts.

Fatherhood is the hardest sport. If you want the strength to win at it, DM me ‘STRONG 💪🏾

Fruit isn’t the enemy. 🍉
Nobody ever got fat from eating apples or watermelon, they got fat from consistently eating in a calorie surplus.

Yes, fruit has sugar. But it also comes with fiber, water, nutrients, and volume that keep you satisfied, fuel your energy, and actually help you stick to a calorie deficit.
In fact, fruit often reduces cravings for sweets and helps you avoid overeating.

So let’s get real: cutting fruit to lose fat is like telling someone not to drink water because it’s “wet.” Makes zero sense. 🙃

Stop fearing fruit. Start fearing bad advice.

Vacay bound, so I thought I’d drop some recent highlights 📸 🎞️

Lately I’ve been feeling more confident in my purpose and more certain that trusting the process that the universe set out for you to grow WILL WORK. If you put in the work, focus on what pushes you forward, and cut out what drains more than it gives… that’s when you truly feel you’re on track and making steady steps in the right direction.

Control what you can control, let go of what you can’t, and watch life unfold the way it’s meant to.

Grateful for everyone who trusts me on this mission of helping people become the best version of themselves. I love this journey - and I can’t wait to see where it leads.

Greetings from Italy 🇮🇹
Love, Coach Malcolm

Eat like this 80% of the time and watch the belly shrink.
Focus on protein first (satiating + high TEF) and you’ll already struggle to overeat. Add in clean carb sources and just enough healthy fats → good luck trying to overshoot your calories.

The other 20%? That’s for your favourite fun foods.
For me it’s burgers & ice cream 🍔🍦

Simple. Effective. Sustainable.

👉 Need a tailored plan that actually fits your lifestyle? Shoot me a DM or hit my website and let’s dial in your nutrition.

🚨40 isn’t old. 40 is young – if you feel older than that, it’s not your age, it’s your lifestyle‼️

💡 The truth is: how you move, eat, sleep, and manage stress will decide if you feel 25 or 55 at 40.

Quick tips to feel fit at 40:
✅ Prioritize protein & strength training (keeps muscle + energy high)
✅ Walk daily (movement = medicine)
✅ Sleep like it’s your job (recovery = longevity)
✅ Cut the junk, fuel with real food

👉 If you’re hitting 40 (or already there) and feel older than you should, like this video or drop me a message. I’ll show you how to turn it around and feel stronger than ever.

🚨The side effects of getting strong in your 30s (they don’t warn you)….⤵️

💪🏾 Physical Outcomes
• Steady energy throughout the day instead of afternoon crashes
• Stronger, more resilient joints (knees, back, shoulders feel “younger”)
• Noticeably better sleep quality (fall asleep faster, wake up fresher)
• More muscle mass = better posture and fewer aches from desk work
• Fat loss reveals a jawline, veins, and definition you thought were gone for good
• Faster recovery after playing with the kids, doing chores, or weekend sports
• Increased testosterone and libido → better overall vitality

🧠 Mental Outcomes
• Sharper focus and concentration at work (less brain fog)
• Clearer thinking under stress → problems feel solvable, not overwhelming
• Boost in self-confidence (you see yourself as capable again)
• Discipline built in the gym spills over into work and family life
• More patience with kids and partner
• Sense of pride: you’re not “just surviving,” you’re thriving
• Reduced anxiety and stress because you’re actively moving and releasing tension

🙌 Social Outcomes
• Kids look up to you as a strong role model (you embody what you preach)
• Partner notices the confidence, energy, and physical presence → relationship benefits
• Friends and colleagues start asking you for tips → social respect and admiration
• You attract likeminded people (fitness opens new social circles, communities)
• You show up better in every role: leader at work, husband, dad, friend

If you are at that point in life where you would like to experience these benefits, shoot me a DM or visit my website (link in bio) and let’s get started.

Jokes aside… 🤣🙏🏽

At the end of the day I know my daughter won’t choose based on what i say but what i show…
If she sees me disciplined, strong, respectful, and standing firm on top of my values, she’ll expect the same from the men in her life. That’s why the standard I set matters.
And to be honest, I’m far from perfect… I slack often, I fall lose it, fall short here and there but I work on myself every day to do better the next.. the goal is simple: to embody a man who protects, respects, and leads with strength and understanding❤️

…And let’s be clear: that standard still includes not skipping leg day 🤣🦵🏽

#gymhumor #dadjoke #fitnessmotivation #pov #meme

Got a sweet tooth but don’t want to blow your calories? 🍫

Here are my go-to craving killers that keep it low-calorie AND fairly satisfying for when the sugar cravings hit.

👉 Want more tips like this plus a full plan that fits your lifestyle? shoot me a DM or hit up my website and get in touch at www.coach-malcolm.com

‘What if’ should never be your story. ‘I did’ should 💭🫵🏽🫡

If this hit you, drop 💯 in the comments ⤵️❤️

happy Sunday.

Coach Malcolm
www.coach-malcolm.com

@blackbikestudios @andazmunich @spaattheandazmunich

Your kids don’t need more words. They’re copying ALL of your habits.

If you’re lazy, skipping workouts, living off junk, making excuses, guess what… That’s the standard you’re setting 🫵🏽🥲

Stop slacking off. Be the example.

www.coach-malcolm.com

The 2 real reasons you’re not in a calorie deficit:

1. You think you burn more than you do.

Most guys believe their body burns way more calories than it actually does.
Reality check: for many, it’s closer to 2000 calories a day.
Your burn depends on age, height, weight, muscle, stress, and activity - not wishful thinking!
Especially our activity becomes way less on average as we age due to our “comfortable” lifestyles!

2. You eat more than you think.

Not tracking? Then you’re guessing.
And those “little things”, like the handful of nuts, avocado, granolas, that one small glass of wine…they add up… SUPER fast.

Those quickly add up hundreds of calories real quick and you haven’t even gotten in any protein or feel near satisfied.

3. You’re not consistent enough.

Eating clean Monday to Thursday won’t cut it if on the next 3 days you eat and drink like a dumb*ss.

Tired of guessing with calories? Drop 💯 or shoot me a DM with ‘DEFICIT’ and I’ll show you how to fix it.

Most of us dads work hard because we want to give our families the best life possible.
But the truth is - the long hours, the stress, the neglect of our own health… it all adds up. And it’s not just us who pay the price.

The kids don’t care about the things we buy.
They care about the energy we bring. The presence. The moments.

75% of the time we’ll ever have with them happens before they turn 13. That’s sooo crazy and scary at the same when you think about it - literally makes me tear up 😭

Don’t let being overworked and out of shape rob you of the years that matter most. Choose to be strong, healthy, and truly there.

And that’s also why I do what I do. I want to help fathers build the health, energy, and strength they need to attain their best selves 💪🏾

get in touch at www.coach-malcolm.com if you want to get started!

You don’t need complicated meal plans.
This is how simple it should look if you want to lose body fat:

👉 Hit your protein
👉 Keep meals balanced
👉 Stick to it 80% of the time

Do that and you’ll:
✔️ Look leaner
✔️ Feel better
✔️ Have more energy

The other 20%? That’s for the foods & drinks you actually love. Enjoy them - just don’t overdo it.

Keep it simple. Repeat. Win.

(This example: 2,000 kcal / +/- 160g Protein)

Want to get in your best shape, let’s get started.

www.coach-malcolm.com

If you want to feel energized, confident in your skin, build muscle, get toned, or lose body fat… it all comes down to the SAME process.
Not hacks. Not shortcuts. Not the trend-of-the-month routine.

✅ It’s always:
• A structured plan that fits your lifestyle
• Built around lifting weights and the right amount of intensity in excess movement
• Hitting your protein consistently
• Managing your calories & nutrients
• Progressively adjusting over time
• Adequate amount of rest
• Learning how do live and indulge in balance

That’s it. Every single transformation you’ve ever admired came down to those fundamentals.

🚫 NO-GOs that will keep you spinning in circles:
• Showing up at the gym with no plan and copying whatever your friend or favorite influencer is doing
• “Eating intuitively” when you’ve never learned a thing about macros or calories (spoiler: you’re ALWAYS underestimating)
• Confusing “doing more” with “doing better” - endless workouts, classes, or cardio won’t save you
• Training only when you can “squeeze it in” instead of building a consistent structure
• Chasing variety over progress - hopping from workout to workout instead of sticking to a progressive plan
• Obsessing over supplements while your nutrition and sleep are trash
• Believing that one “killer workout” makes up for a week of inconsistency
• Over-restrictive dieting excluding things you truly enjoy

✅ If you want results, stop overcomplicating it. Do less random crap, stick to the proven basics, and actually give it time.

👉 And if you need help setting up a routine that fits your life and actually gets you results, hit me up. Visit www.coach-malcolm.com and let’s get you started.

SAVE these High protein low-calorie snacks - ideal for fat loss this summer 🍓🍉🍦

1. Greek yoghurt + protein powder + berries
• ¾ cup Greek yoghurt
• 1 scoop chocolate protein powder
• As many berries as you like
Macros: 270 kcal • 42g protein • 21g carbs • 1g fat

2. Cottage cheese + sugar-free jam
• 200g cottage cheese
• Sugar-free jam (as much as you like)
Macros: 164 kcal • 22g protein • 6g carbs • 5g fat

3. Watermelon + light feta
• ½ mini watermelon
• 150g light feta cheese
Macros: 540 kcal • 33g protein • 81g carbs • 13g fat

💥 Bonus: High-Protein Ice Cream
• 2 frozen bananas
• 1 scoop protein powder (flavor of choice)
• 70 mL milk of choice
• 1 tbsp powdered peanut butter
👉 Blend everything until creamy and enjoy!
Macros: 393 kcal • 33.5g protein • 61.5g carbs • 4g fat

If you are seriously considering making a change in your habit surrounding fitness and nutrition without feeling like you’re giving up life, feel free to shoot me a DM or visit my website and I’ll reach out to you .

FIND YOUR TRIBE 🫡💪🏾

Every man needs a circle of men.
Not just teammates. Not just coworkers. Not just family.
But brothers - men who run with you, push you, and hold you accountable.

This kind of bond sharpens your mind, strengthens your body, and keeps you grounded.

Here’s why it matters:
• Accountability - when you want to quit, they call you out.
• Energy - being around driven men pulls you higher.
• Perspective they tell you the truth, not what you want to hear.
• Sanity - a space where you don’t need to pretend.

Train with a friend, join a men’s group, sports team, or community, reach out to that one guy you trust and set up a weekly check-in.

It’s not just about fitness - it’s about sanity, growth, and self-respect.

Your circle determines your standard. Choose it wisely.

#fitnessmotivation #menshealth #mensmentalhealth #mensfitness #onlinecoach #fitnessmotivation

❌ 10 Things That Keep Men/Dads Out of Shape❗️

1. Unpredictable kids’ schedules
👉 Train at home. Include them in your routine. Even short sessions count.

2. No time
👉 You don’t need daily 2-hour workouts. 2-3 × 45 minutes per week is enough. EVERYONE (!!!) has that time.

3. Low energy
👉 Fix your sleep schedule (non-negotiable), eat protein at every meal, and move daily. Energy is built, not found.

4. Uncovered mental battles
👉 Training is therapy. Don’t carry it alone. Move your body, clear your head.

5. Guilt for taking time for yourself
👉 Your family doesn’t just need you to be present - they need you healthy, strong and HAPPY. Your fittest version is a GIFT to them.

7. No clear plan
👉 Stop winging it. Follow a simple, repeatable program built for busy men.

7. All-or-nothing thinking
👉 Missed a day? That’s fine, no reason to quit everything. Do 20 minutes instead of none. Do 3 Sets of push-ups before skipping a whole workout. Progress > perfection.

8. Social pressure
👉 Set boundaries. You don’t need to match every beer or slice of pizza. Own your standards and watch the people that truly support you stick around and tag along, the others with filter themselves out.

9. No accountability
👉 Track your workouts and tell your coach, your partner, your gym bro. Make someone expect you to show up.

10. Motivation fades
👉 Start with small steps to build discipline through routine. Motivation starts you but will leave you again, often! Systems keep you.

Drop 💯 or slide in my DMs if you want to leave this cycle and attain your best self, my man 💪🏾🫡

#fitnessmotivation #menshealth #mensfitness #menscoach #mensmentalhealth #onlinecoach #transformation

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Folge uns auf Instagram

@coachmalcolmx

Keine Standardpläne. Keine Ausreden.

Individuelles Coaching mit Plan, Herz und Verstand. Keine leeren Versprechen nur echte Veränderung, mit vollem Einsatz.

Tägliche Motivation & Einblicke

Wieder fit, stark & zufrieden trotz vollem Alltag.

Stark in jedem Lebensabschnitt.

30er: Aufbauen & Vorsorgen

Jetzt ist die Zeit, dein Fundament zu bauen.

40–50: Erhalten & Herz stärken

Stark bleiben innen wie außen.

50+: Gesund altern & beweglich bleibem

Aktiv älter werden mit Leichtigkeit und Stärke.

Wähle das Coaching, das zu dir passt.

Kickstart Paket 4 Monate

€349,99

Transform Paket 8 Monate

All-In Paket

12 Monate

So funktioniert dein Coaching

Kennenlernen

Dein individueller Plan

Persönliche Betreuung

Stimmen & Ergebnisse

Mehr als coaching: Men's Retreats

Sag Hallo.

Du hast Fragen oder willst loslegen? Schreib mir ich melde mich persönlich bei dir.

Bereit, neu zu starten?

​

Folge uns auf Instagram

Kickstart Paket
4 Monate

Transform Paket
8 Monate

Du hast Fragen oder willst loslegen?
Schreib mir ich melde mich persönlich bei dir.