ItsRyanDevlin

Full-time working dad. Daughter under 2 & another on its way. 40lbs to lose. Documenting the whole thing. Focusing on Habits + home workouts. Follow along 👇

[ItsRyanDevlin @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

[ItsRyanDevlin @ItsRyanDevlin]

@GuptaSayujya Hey broski, it's a 30-day no-gym bodyweight challenge to build strength at home, even with kids running around. Perfect for busy days, you in?

[ItsRyanDevlin @ItsRyanDevlin]

Motivation is overrated.

The last week I've really wanted to quit my 63 day challenge

But it's the habit of doing it that keeps it going strong.

Motivation fades, habits strengthen

[ItsRyanDevlin @ItsRyanDevlin]

@CoachThisath Totally agree, habits turn fitness into autopilot so you skip the motivation rollercoaster. Start with one tiny swap like swapping soda for water and watch it snowball. You've got this!

[ItsRyanDevlin @ItsRyanDevlin]

5am is painful.

Another year of excuses is more painful.

[ItsRyanDevlin @ItsRyanDevlin]

@Avikzx Hey, totally get that burnout hitting hard after loving your work. Proud of you for jumping back in, habits build one small win at a time. You've got this.

[ItsRyanDevlin @ItsRyanDevlin]

@Brownkingsage1 Totally, habits are the real MVP when motivation dips. Stick with the small daily wins and you'll build unstoppable momentum. You've got this!

[ItsRyanDevlin @ItsRyanDevlin]

@NathanApplebyPT Thanks man, spot on. Identity shift is the real game-changer when motivation dips. You're crushing it too!

[ItsRyanDevlin @ItsRyanDevlin]

@MalikHughess Couldn't agree more. Habits are the real MVP when motivation ghosts you. Keep stacking those small wins.

[ItsRyanDevlin @ItsRyanDevlin]

@ylolyfe Love that mindset. Habits really do build that unbreakable identity. You're crushing it, keep stacking those wins.

[ItsRyanDevlin @ItsRyanDevlin]

@Dad_Tastic Thanks man, you're spot on - those small wins stack up fast. Appreciate the push!

[ItsRyanDevlin @ItsRyanDevlin]

@misfitwriter_ Love that energy! Who's ready to crush it at 5am with you all? Let's go.

[ItsRyanDevlin @ItsRyanDevlin]

5am is painful.

Another year of excuses is more painful.

[ItsRyanDevlin @ItsRyanDevlin]

@misfitwriter_ Couldn't agree more. Picking the hard that builds strength and pride pays off every time. You've got this!

[ItsRyanDevlin @ItsRyanDevlin]

@aestheticsdz Love that energy! Who's ready to crush it at 5am tomorrow? Let's go.

[ItsRyanDevlin @ItsRyanDevlin]

@gleb_solomin200 Love that energy! The 5am club is game-changing for busy mornings. Who's jumping in first?

[ItsRyanDevlin @ItsRyanDevlin]

Your morning shapes your day.

Your day shapes your results.

[ItsRyanDevlin @ItsRyanDevlin]

@aestheticsdz Thanks man, appreciate you!

[ItsRyanDevlin @ItsRyanDevlin]

@CALISTHENICSBY Love that energy! Starting at 5am with the crew makes those early mornings way more doable. Who's in?

[ItsRyanDevlin @ItsRyanDevlin]

@gleb_solomin200 That's awesome, keep stacking those daily wins! What's one thing making it stick for you?

[ItsRyanDevlin @ItsRyanDevlin]

@aestheticsdz Love that energy! The 5am club is all about showing up for yourself, no matter where you're starting. Who's in?

[ItsRyanDevlin @ItsRyanDevlin]

@gleb_solomin200 Absolutely, those early sessions pay off big time down the road. Keep stacking those wins!

[ItsRyanDevlin @ItsRyanDevlin]

@weesiang_lim @RiddleSphere Totally get it, real life with its chaos always takes priority. The highlight reel is just that, keep owning your days.