Can we all just chill and apply a little common sense please 🙏🏼 Eat nutrient-dense foods 90% of the time. Track until you have your body composition under control, solid and sustainable habits in place, and a good understanding of the calories in the foods you eat. 🫡 | Matt West
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Can we all just chill and apply a little common sense please 🙏🏼 Eat nutrient-dense foods 90% of the time. Track until you have your body composition under control, solid and sustainable habits in place, and a good understanding of the calories in the foods you eat. 🫡 | Matt West
67.3K views7 months ago
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Alright, let’s clear this up properly 👇 Not every meal needs to be high protein. But your daily intake still matters depending on your goal. 🔥 For fat loss • 0.7 - 0.8g per lb of current bodyweight • 1.6 - 1.8g per kg This is plenty to preserve muscle while dieting without turning every meal into a protein shake. 💪🏽 For muscle gain • 0.8 - 1g per lb of current bodyweight • 1.8 - 2.2g per kg The key point 👇 You don’t need to force protein into every snack. You just need to hit your daily tar
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Alright, let’s clear this up properly 👇 Not every meal needs to be high protein. But your daily intake still matters depending on your goal. 🔥 For fat loss • 0.7 - 0.8g per lb of current bodyweight • 1.6 - 1.8g per kg This is plenty to preserve muscle while dieting without turning every meal into a protein shake. 💪🏽 For muscle gain • 0.8 - 1g per lb of current bodyweight • 1.8 - 2.2g per kg The key point 👇 You don’t need to force protein into every snack. You just need to hit your daily tar
69K views8 months ago
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Everything I eat when I have no time to cook! The trick is choosing meals you can grab on the go, that taste delicious, and still let you hit your calories and macros for the day. I’ve used MyMuscleChef for years now. This is what my “in a rush” day looks like! Yes, @mymusclechef did send me these meals to try and I can confidently say, they all f*ck! If you’re keen to give these high-protein meals a go, they’re only available for a limited time, so I’d grab them now. 👉 Chicken Alfredo with Fet
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Everything I eat when I have no time to cook! The trick is choosing meals you can grab on the go, that taste delicious, and still let you hit your calories and macros for the day. I’ve used MyMuscleChef for years now. This is what my “in a rush” day looks like! Yes, @mymusclechef did send me these meals to try and I can confidently say, they all f*ck! If you’re keen to give these high-protein meals a go, they’re only available for a limited time, so I’d grab them now. 👉 Chicken Alfredo with Fet
200.4K viewsAug 28, 2025
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F*ck or Suck? This one F*CKS 👊 Macros (whole bowl): 📊 708 cals | 62g protein | 29.5g carbs | 36g fat Macros (per serve, ¼ bowl): 📊 177 cals | 15.5g protein | 7.5g carbs | 9g fat Ingredients you’ll need: 🍳 4 eggs 🥛 400g Greek style high protein yoghurt (Farmer’s Union) 🥑 100g avocado 🧅 50g red onion 🥒 50g cucumber 🥄 20g Dijon mustard 🌶️ 1 tsp chilli powder 🍋 Juice of 1 lemon 🧂 Salt & pepper Served with Complete Protein Bread (Herman Brot, 77g) available at Woolworths or Coles 🇦🇺 📊
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F*ck or Suck? This one F*CKS 👊 Macros (whole bowl): 📊 708 cals | 62g protein | 29.5g carbs | 36g fat Macros (per serve, ¼ bowl): 📊 177 cals | 15.5g protein | 7.5g carbs | 9g fat Ingredients you’ll need: 🍳 4 eggs 🥛 400g Greek style high protein yoghurt (Farmer’s Union) 🥑 100g avocado 🧅 50g red onion 🥒 50g cucumber 🥄 20g Dijon mustard 🌶️ 1 tsp chilli powder 🍋 Juice of 1 lemon 🧂 Salt & pepper Served with Complete Protein Bread (Herman Brot, 77g) available at Woolworths or Coles 🇦🇺 📊
386.9K views9 months ago
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Navigating health & poison in 2025 ☠️ If you’re unsure of how much you should be eating just comment “FAT LOSS” below and I’ll send you my free calorie calculator 👇 #roadtoaesthetics #fatloss | Matt West
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Navigating health & poison in 2025 ☠️ If you’re unsure of how much you should be eating just comment “FAT LOSS” below and I’ll send you my free calorie calculator 👇 #roadtoaesthetics #fatloss | Matt West
7.4K viewsApr 29, 2025
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F*ck or Suck BACON & EGG SPIRAL Comment “SPIRAL” below for challenge info 💦🍆💡 These deserve a SUPER F*CK Calories and macros are great, and these were super easy to make. I made a few tweaks and here’s the recipe below 👇 👨‍🍳 Ingredients, 1 serve ✅ 3 rice paper sheets ✅ 2 large eggs, 100g, 3.5oz (for dipping rice paper) ✅ 1 large egg 200ml egg whites ✅ 40g turkey bacon ✅ 25g shredded mozzarella, 2oz ✅ 15g peri peri mayo ✅ Salt, pepper 👉 Method Whisk the whole egg and egg whites together, t
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F*ck or Suck BACON & EGG SPIRAL Comment “SPIRAL” below for challenge info 💦🍆💡 These deserve a SUPER F*CK Calories and macros are great, and these were super easy to make. I made a few tweaks and here’s the recipe below 👇 👨‍🍳 Ingredients, 1 serve ✅ 3 rice paper sheets ✅ 2 large eggs, 100g, 3.5oz (for dipping rice paper) ✅ 1 large egg 200ml egg whites ✅ 40g turkey bacon ✅ 25g shredded mozzarella, 2oz ✅ 15g peri peri mayo ✅ Salt, pepper 👉 Method Whisk the whole egg and egg whites together, t
475.1K views8 months ago
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F*ck or Suck? 🍪🔥 High Protein Banana Cookies These F*CKED, I made some changes to give them less calories and more protein which you’ll see below 👇 👨‍🍳 Ingredients, makes 6 cookies ✅ 1 ripe banana, about 120g, 4.2oz ✅ 125g peanut butter, 4.4oz (I used 80g, 2.8oz) ✅ 60g protein powder, 2 scoops, 2.1oz ✅ 50g chocolate chips, 1.7oz 🚨👉 I also added 20g powdered peanut butter, 0.7oz ⬜ If using powdered peanut butter, mix it with a little water first to make a paste before adding it in 🧑‍🍳 Me
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F*ck or Suck? 🍪🔥 High Protein Banana Cookies These F*CKED, I made some changes to give them less calories and more protein which you’ll see below 👇 👨‍🍳 Ingredients, makes 6 cookies ✅ 1 ripe banana, about 120g, 4.2oz ✅ 125g peanut butter, 4.4oz (I used 80g, 2.8oz) ✅ 60g protein powder, 2 scoops, 2.1oz ✅ 50g chocolate chips, 1.7oz 🚨👉 I also added 20g powdered peanut butter, 0.7oz ⬜ If using powdered peanut butter, mix it with a little water first to make a paste before adding it in 🧑‍🍳 Me
260.5K views10 months ago
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“Healthy Organic Slice” Here’s the thing… It’s awesome you are reaching for whole foods and trying to make better choices. But let’s be real. Just because something is organic, gluten free, dairy free, sugar free or blessed by a monk in the Himalayas does not mean it’s a free pass to smash half the tray. Calories still count. The danger is not the food. It is the story you tell yourself while you save the next influencer’s “healthy sweet treat” and convince yourself it is fine to eat half the ba
37K views10 months ago
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Pesto Bake Meal Prep Prep your lunches for the week in no time with this easy and delicious recipe! Perfect for building muscle and losing fat, each serving packs only 470 calories and a massive 52g of protein. 🥣 Ingredients per serving: ✅ 50g Basmati Rice ✅ 150g Chicken Breast ✅ 15g Basil Pesto ✅ 50g Perform Greek Yogurt (Coles) ✅ 100ml Chicken Stock ✅ 30g Light Mozzarella Cheese (Coles) Nutritional Info per serving: Calories: 470 Protein: 52g Carbs: 45g Fat: 9g Follow @mattwest_roadtoaestheti
59.2K viewsJan 17, 2025
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Weet-Bix Chicken Nuggets 🤤 You’re not gonna believe this.. f*cking weet-bix! Why didn’t I think of this sooner? Have 2 of these for just 102 calories and you’re getting 16g protein I saw it here first, alright. You need to try these 👇 👨‍🍳 Ingredients you’ll need: ✅ 400g chicken breast ✅ 50g parmesan cheese ✅ 1 egg ✅ 1 tsp paprika ✅ 1 tsp garlic powder ✅ 1 tsp mixed herbs ✅ Salt and pepper ✅ 2 Weet-Bix 💡 Tip: Blend your Weet-Bix for that super fine crumb! Makes 14 nuggets 📊 Per nugget: 51 c
178.8K views9 months ago
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Same protein but calories all over the bloody place None of these foods are “bad” but if you’re smashing protein bars and peanuts thinking they’re a lean protein source don’t cry when the scales ghost you Eat what you actually enjoy aim for 90 percent nutrient-dense foods and know what’s in them so you’re not accidentally blowing out your calories every week Two quick fixes: • Swap high-calorie snacks for leaner protein sources • Track your “healthy” snacks – they’re often the silent killer! #ro
7.1K viewsAug 13, 2025
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Hi Protein Low Carb Greek Garlic Pita Hands down the best Pita you’ll try. These were absolutely delicious and ridiculously easy to make. Stop thinking you need to give up tasty food like this to achieve your goals and get around these! These have the perfect balance of nutrition and flavour! You’ll need: 👨‍🍳 ✅ 1 Hi Protein, Low Carb Pita ✅ 100g Chicken Tenders ✅ 5 Kalamata Olives (sliced) ✅ 20g Tomato ✅ 20g Cucumber ✅ 10g Mingle Greek Garlic Seasoning ✅ 15g Greek Feta ✅ 10g Red Onion ✅ 15g Gr
20.8K viewsApr 30, 2025
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SUPER F*CK PROTEIN BROWNIES I just made the best protein brownies on the internet. These are the best of the best! These batch has over 100g protein! 👨‍🍳 Ingredients Dry ingredients ✅ 80g plain flour, 2.8oz ✅ 20g cocoa powder, 0.7oz ✅ 65g chocolate protein powder, 2.3oz ✅ 10g sweetener of choice, 0.35oz ✅ Pinch of Himalayan salt Wet ingredients ✅ 150ml egg whites, 5.1fl oz ✅ 2 large eggs ✅ 100g cottage cheese, 3.5oz ✅ 20g Apple Sauce, 0.67oz ✅ 20ml maple syrup, 0.67fl oz ✅ 5ml vanilla extract,
1.3M views10 months ago
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Weight Loss & Sushi, What to Get? 🍣 I’ve been a coach for 11 years, and one thing is clear to me, people often think sushi is the better option when eating out because it’s considered “healthier.” But when it comes to weight loss, just choosing the “healthier” looking option won’t always give you the result you’re chasing, especially if you’re completely blowing out your calorie deficit. Next time you go for sushi, try opting for something that offers more volume, fewer calories, and more prote
16.1K viewsMay 19, 2025
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F*ck or Suck? This one F*CKS 👊 Creamy, zesty, high-protein and filling, an egg salad that actually fuels you instead of leaving you hungry an hour later. Macros (whole bowl): 📊 708 cals | 62g protein | 29.5g carbs | 36g fat Macros (per serve, ¼ bowl): 📊 177 cals | 15.5g protein | 7.5g carbs | 9g fat Ingredients you’ll need: 🍳 4 eggs 🥛 400g Greek style high protein yoghurt (Farmer’s Union) 🥑 100g avocado 🧅 50g red onion 🥒 50g cucumber 🥄 20g Dijon mustard 🌶️ 1 tsp chilli powder 🍋 Juice
825.7K viewsAug 20, 2025
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1:45
F*ck or Suck These ones F*CKED So easy and bloody delicious, but I will say they are quite high in calories, not that you can’t have them, but just something to mindful of Makes 2 Naans Ingredients 👇 ✅ 100g self raising flour, 3.5oz ✅ 100g 0 percent fat Greek yoghurt, 3.7oz ✅ 6g garlic salt, 0.2oz ✅ 110g fat free mozzarella, 4oz ✅ 12g light butter melted, 0.4oz ✅ 8g minced garlic, 0.3oz ✅ 2g fresh parsley chopped, 0.07oz Method 1. Mix flour, yoghurt and garlic salt into a dough. 2. Split into 2
146.3K views9 months ago
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Supplements aren’t magic Check the comments below for the link to 23 high protein recipes 🤝🫡 Make sure you have these in check before you even think about it. 👉 Nutrient-dense meals 👉 Calories in check 👉 Quality sleep 👉 Hydration 👉 Daily steps 👉 Mobility & recovery Salted Caramel Banana Protein Shake Ingredients ✅ 35g Salted Caramel Whey ✅ 350ml Almond Milk (Unsweetened) (~1 ½ cups) ✅ 1 Medium Banana ✅ 20g PB2 (~2 tbsp) ✅ 15g Raw Honey (~1 tbsp) | Matt West
117.9K views11 months ago
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1:30
F*ck or Suck HIGH PROTEIN EGG SALAD 🥚🔥 SUPER F*CK! Whole foods. High protein. High volume. Micronutrient dense. Serve with cos lettuce or capsicum, peppers. Recipe Credit: @shredhappens 👨‍🍳 Ingredients, 1 batch ✅ Whole eggs – 5 medium, about 250g total, 8.8oz ✅ Green peas – ½ cup, about 75g, 2.6oz ✅ Red onion – ¼ to ⅓, about 40g, 1.4oz, finely diced ✅ Fresh herbs – 2 tbsp, about 8g, 0.3oz ✅ Mayonnaise – 2 tbsp, about 30g, 1oz ✅ 0% fat Greek yoghurt – 5 tbsp, about 75g, 2.6oz ✅ Dijon or whole
112.1K views7 months ago
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Aiden has lost 15kg’s (33lbs) in just 16 weeks!🤝 I know what you’re probably thinking… here we go, another f*cking weight loss challenge. Hear me out… The FWTLO Challenge is different. Because it teaches you how to finish the job properly and keep the results for life. 👉 No more “starting again on Monday” 👉 No more gaining it all back 👉 No more strict rules that kill your weekends You’ll drop fat fast using a proven structure that fits your actual life. Then we’ll show you how to reverse out
49.9K viewsAug 27, 2025
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1:52
F*CK OR SUCK This actually f*cked. Especially with a little ice cream to balance it out. 👨‍🍳 Ingredients Makes 1 big cookie ✅ 100g Greek yoghurt, 3.5oz ✅ 30g chocolate protein powder, 1oz ✅ 15g cocoa powder, 0.5oz ✅ 3 rice cakes crushed ✅ 10g chocolate chips, 0.35oz optional 🔥 How to make it Mix the yoghurt, protein and cocoa until you get a thick base Stir in the crushed rice cakes and choc chips Shape into a cookie Air fry at 160°C for 8 minutes 📊 Calories and Macros Whole cookie Calories
179.3K views9 months ago
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1:08
F*ck or Suck Protein tiramisu rice cakes ☕🍫 Comment “🍆” below for my top 5 F*cks of all time! For me, this one kinda sucked, just a little underwhelming. The recipe 👇 ✅ 80ml (⅓ cup) coffee ✅ 2 plain rice cakes or 4 Thin like I used ✅ 180g (¾ cup) low-fat Greek yoghurt ✅ 1 scoop (30g / 1oz) WPI or Casein for thicker consistency (I used vanilla casein) ✅ Optional: sweetener of choice ✅ Optional: dusting of cacao powder Pour coffee into a shallow bowl and soak rice cakes for 5–10 seconds each si
102.8K views11 months ago
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1:53
F*ck or Suck 🔥 NUTELLA PROTEIN DESSERT This one did f*ck. And honestly, I had my doubts. Cottage cheese desserts usually scare me… but this one actually slaps. Creamy, rich, chocolatey and feels way more indulgent than it has any right to be. Perfect when you want something sweet without nuking your calories. 👨‍🍳 Ingredients, makes 3 serves ✅ Cottage cheese 2%, 450g, 16oz ✅ Unsweetened cacao powder, 5–6 tbsp, 25–30g ✅ Powdered monk fruit or sweetener, ½–¾ cup, 60–90g ✅ Dark chocolate chips, 2
475.7K views8 months ago
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1:07
Day in the lift! 🏋🏽 My morning supplements: 1 scoop Daily Greens, 7g Creatine, 5g Glutamine, 5g L-Carnitine, and I’m currently trying @neutonic. @musclenation’s new Corefocus range is NOW LIVE! Go shop this fresh drop before it sells out! Use discount code “RTA” to save some 💰. I had my Invisalign done at @avenuedental in North Lakes—the best team, incredible results, and pain-free. If you’re considering it, I 110% recommend them! #roadtoaesthetics #corefocusmn | Matt West
10.5K viewsJan 23, 2025
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1:39
F*ck or Suck 🔥 TZATZIKI CUCUMBER SALAD, PROTEIN EDITION These salad F*cks! Quick and easy to make high volume and tastes delicious ✅🫡 👨‍🍳 Ingredients, 1 serve ✅ Lebanese cucumber, 200g, 7oz ✅ Natural Greek yoghurt, 100g, 3.5oz ✅ Pulled chicken breast, 150g, 5.3oz ✅ Garlic, 1 clove ✅ Lemon juice, 1 tbsp, 15ml, 0.5 fl oz ✅ Everything bagel seasoning, 5g, 0.18oz ✅ MSG, 1 tsp, approx 5g, 0.18oz ✅ Wholegrain mustard, 5g, 0.18oz ✅ Salt and pepper, to taste 👉 Method Slice cucumber, mix with yoghur
960.4K views8 months ago
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0:33
Rice Noodle Stir-Fry 🤤 These are the kind of recipes you should be saving more often. High in protein, packed with micronutrients and heaps of volume to keep you full and satisfied in a calorie deficit. Whole foods 90% of the time 🤝🫡 👨‍🍳 Ingredients ✅ 150 g chicken breast ✅ 1 clove garlic ✅ 1 red chilli ✅ 1/2 green capsicum ✅ 1/2 red capsicum ✅ 50 g green beans ✅ 20 g spring onions ✅ 1/2 lime ✅ 50 g rice noodles (raw weight) Sauce: ✅ 15 ml light Sweet Chilli Sauce ✅ 15 ml soy sauce ✅ 15 ml
203.2K viewsSep 27, 2025
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1:06
F*ck or Suck Series 🥞 Protein Berry Baked Pancake Edition This one’s a great option for meal prep if you’re on a fat loss journey or just want a practical and easy breakfast for the week. Definitely give it a go. Video credit: @fillingmeals 👨‍🍳 Ingredients: ✅ 2 medium eggs ✅ 200g Greek yoghurt (0%) ✅ 50g self-raising flour ✅ 1 tsp honey ✅ 1 tsp cinnamon ✅ 100g frozen berries ✅ 3g baking powder ✅ 1 tsp vanilla extract Nothing to it. Throw it all in, mix well, and bake for 30 minutes at 200°C (
1.2M viewsJun 23, 2025
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1:20
F*ck or Suck Banana Air Fried Donuts This one sucked 😩 Dry, no volume, and barely any protein 💀 Ingredients 👇 ✅ 1 overripe banana ✅ 1 cup flour ✅ 1/4 tsp baking powder ✅ Cinnamon sugar to coat Macros for the whole batch 620 cals | 9g protein | 135g carbs | 3g fat Bake or Air Fry at 190C or 375F for 15 minutes Credit: @halburns | Matt West
437.9K viewsSep 2, 2025
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1:03
I’ll be straight with you! If you’re trying to lose weight this is what you need to hear. Yeah I test the viral recipes to see if they f*ck or suck… but 90% of the time my plate looks like this: fresh protein, clean carbs, and a good hit of salad or veg. Why? Because simple nutrient-dense foods do the heavy lifting. They fuel you, keep you full, and actually help you drop fat when you’re in a calorie deficit. And fullness is the real secret. When your meals keep you satisfied and energised, you’
237.2K viewsSep 9, 2025
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Where are my Saturday brunch hitters at? 🥞🍳 Some coaches say… “You can eat out all the time and still lose fat.” Yeah, and you can build IKEA furniture without the manual, until it falls apart. If fat loss is the goal, stop guessing. Cook most of your meals Limit the eat-outs to 1–2 a week Keep it simple, lock it in, get it done Here’s how we get blokes confident f*cking with the lights on, fast 👉 Cut the shit, track calories, drop 1kg per week 👉 Hit your goal body composition, bring calorie
97.9K views11 months ago
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0:46
Nutritious WHOLE FOODS for the win! But don’t take away my Christmas dinner m8. Or my cereal when I feel like the occasional bowl. | Matt West
32.6K views9 months ago
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