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Always push beyond your limits to succeed where others talk,dream and fail at keeping pushing hard ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช 100% committed 100% in it to win ๐Ÿ’ช ๐Ÿ† 
#beyourbest #beawarrior #over40physique #over40naturalbodybuilding #bodybuildingphotography #bodybuildingmotivation #bodypositive #irishfitfam #irishfitness #fitnesslife #fitfam #nifitfam #nifitness #nibodybuilding #mrphysiqueover40 #mrathletic #inspirationalquotes #oldskoolbodybuilding #oldskoolphysique #naturalbodybuilder #natural
Always push beyond your limits to succeed where others talk,dream and fail at keeping pushing hard ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช 100% committed 100% in it to win ๐Ÿ’ช ๐Ÿ† #beyourbest  #beawarrior  #over40physique  #over40naturalbodybuilding  #bodybuildingphotography  #bodybuildingmotivation  #bodypositive  #irishfitfam  #irishfitness  #fitnesslife  #fitfam  #nifitfam  #nifitness  #nibodybuilding  #mrphysiqueover40  #mrathletic  #inspirationalquotes  #oldskoolbodybuilding  #oldskoolphysique  #naturalbodybuilder  #natural 
2018 still same as 2017 but bit more size and leaner for shows stay top 3 in nifma maybe a few wins along the way and as always the pro card also try take the bnbf British qualifiers masters title in Belfast this year so can qualify for British finals and a masters top 3 at the nbfi in Cork ๐Ÿ˜Š๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ† But my ultimate goals is same as from day one be a sponsored athlete to me that would be a dream come true but one can only dream and I'll just put my head down keep busting my ass off to be successful at what I want to achieve ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช Hope you all smash your 2018 goals and successful at what you all want to achieve this year ๐Ÿ˜Š๐Ÿ˜Š #physiquephotography #physique #alteregofitness #alteregofitnessambassador #bodybuildingfood #bodybuildingphotography #lookingsponsors #over40physique #over40naturalbodybuilding #naturalbodybuilder #irishfitfam #irishfitness #nifitness #nifitfam #fitnesslifestyle #fittingfitness #beyourbest #beawarrior #bodybuildingmotivation #fitnesslifestyle
2018 still same as 2017 but bit more size and leaner for shows stay top 3 in nifma maybe a few wins along the way and as always the pro card also try take the bnbf British qualifiers masters title in Belfast this year so can qualify for British finals and a masters top 3 at the nbfi in Cork ๐Ÿ˜Š๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ†๐Ÿ† But my ultimate goals is same as from day one be a sponsored athlete to me that would be a dream come true but one can only dream and I'll just put my head down keep busting my ass off to be successful at what I want to achieve ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช Hope you all smash your 2018 goals and successful at what you all want to achieve this year ๐Ÿ˜Š๐Ÿ˜Š #physiquephotography  #physique  #alteregofitness  #alteregofitnessambassador  #bodybuildingfood  #bodybuildingphotography  #lookingsponsors  #over40physique  #over40naturalbodybuilding  #naturalbodybuilder  #irishfitfam  #irishfitness  #nifitness  #nifitfam  #fitnesslifestyle  #fittingfitness  #beyourbest  #beawarrior  #bodybuildingmotivation  #fitnesslifestyle 
Since last year of competing I have been pushing hard on working on my legs as the where laging behind want more size and fuller look for 2018 nifma, bnbf shows so far so good keep the gains coming got love off season ๐Ÿ˜Š๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช. You only get out what you put in work hard visualise and see your goals and you will achieve them ๐Ÿ’ช

100% committed 100% in it to win ๐Ÿ’ช ๐Ÿ†

#nifma #nifmagazine #bnbf2017 #over40physique #over40naturalbodybuilding #naturalbodybuilder #bodybuildingphotography #bodybuildingmotivation #fitnesslifestyle #iamlegend #irishfitfam #nifitfam #nifitness #northernireland #beawarrior #Lurgantown #over40andfit #bodybuildinglifestyle #inspirationalquotes
Since last year of competing I have been pushing hard on working on my legs as the where laging behind want more size and fuller look for 2018 nifma, bnbf shows so far so good keep the gains coming got love off season ๐Ÿ˜Š๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช. You only get out what you put in work hard visualise and see your goals and you will achieve them ๐Ÿ’ช 100% committed 100% in it to win ๐Ÿ’ช ๐Ÿ† #nifma  #nifmagazine  #bnbf2017  #over40physique  #over40naturalbodybuilding  #naturalbodybuilder  #bodybuildingphotography  #bodybuildingmotivation  #fitnesslifestyle  #iamlegend  #irishfitfam  #nifitfam  #nifitness  #northernireland  #beawarrior  #Lurgantown  #over40andfit  #bodybuildinglifestyle  #inspirationalquotes 
Hell yea I will never quite till I'm successful and achieve my dreams ๐Ÿ’ช ๐Ÿ’ช 
Bring on 2018 Bigger, leaner ๐Ÿ’ช๐Ÿ† #nifitness #bnbf #fitnesslifestyle #over40physique #over40naturalbodybuilding #mastersbodybuilder #iamlegend #irishfitness #nifitness #nifitfam #bodybuildingphotography #bodybuildingmotivation #nifma #nifmagazine
omg throughout the prep I forgot what a good hot chocolate tastes like ๐Ÿ˜๐Ÿ˜ probably more calories than most of my meals were ๐Ÿ˜‚๐Ÿ˜‚ but fuuuu*k thats nice ๐Ÿ˜๐Ÿ˜ Bulkin up untill February and then cut like mad lmao ๐Ÿ˜ lets see how big I will get haha ๐Ÿ’ช๐Ÿ’ช #hotchocolate #treats #cream #cadbury #omg #tasty #gym #bulk #fitness #enjoyyourlife #fitfam #nifitfam #belfast #nifitness
Done and dusted for the year always good to finish of the session with a photo shoot. 
Now let off season commence bigger leaner and better for 2018 
100% committed 100% natural 100% in it to win 
#naturalbodybuilder #naturalphysiques #natural #over40physique #over40naturalbodybuilding #beyourbest #beawarrior #irishfitfam #nifitfam #nifitness #bodybuildingphotography #physiques #physiquephotography #armpumps #chestpump  #fitnesslifestyle #fitfam #over40motivation #bodybuildinginspiration
Done and dusted for the year always good to finish of the session with a photo shoot. Now let off season commence bigger leaner and better for 2018 100% committed 100% natural 100% in it to win #naturalbodybuilder  #naturalphysiques  #natural  #over40physique  #over40naturalbodybuilding  #beyourbest  #beawarrior  #irishfitfam  #nifitfam  #nifitness  #bodybuildingphotography  #physiques  #physiquephotography  #armpumps  #chestpump  #fitnesslifestyle  #fitfam  #over40motivation  #bodybuildinginspiration 
Massive weldone and congratulations to my client ashley who won the nifma Mr and miss world's body transformation category in Belfast yesterday absolutely buzzing for him weldone buddy ๐Ÿ’ช ๐Ÿ’ช ๐Ÿ†

#northernireland #natural #nifma #pumpingiron #physiques #naturalbodybuilder #naturalphysiques #beyourbest #fitnesslifestyle #champion #fitfam #irishfitfam #irishfitness #nifitfam #nifitness
Time to chillout get ready for nifma Mr and miss world's in Belfast tomorrow ๐Ÿ˜Š๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช๐Ÿ†๐Ÿ†๐Ÿ† 100% natural 100% committed 
#nifma #over40physique #showtime #shredded #showpreps #over40naturalbodybuilding #naturalbodybuilder #naturalforlife #bodybuildingphotography #beyourbest #beawarrior #fitnesslifestyle #fitfam #northernireland #nifitness #iamlegend #irishfitfam #athletic #physiquecompetitor
These are a great front delt exercise you have constant tension on the muscle though out instead of using dumbbells an barbells. Try them out๐Ÿ’ช

Tip1 keep shoulders back
Tip2 soft knees
Tip3 slight bend in your arms 
#fitness#natty#nattybodybuilding#shoulders#gym#iifym#flexibledieting#bnbf#bodybuilding#pt#northernireland#illshowyouhowgreatiam#delts#nifitfam#nifitness#irishfitfam#irishfitness#natural#exercise#workout#Strength#offseason#bulking
Just Two Lads Actin Gantsa For The Gram ๐Ÿ˜Ž
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#BicepsNTricepsForDayzz
#IAlsoNeedGlasses ๐Ÿ˜‘
They Said โ€œTake Off Your 1/4 Zipโ€
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I said โ€œMans Not Hotโ€
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๐Ÿ“ธ: @rianmac
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#FittingFitness
#BabesMansNotHot
Just A Lad Forever Chasing The Half Natty Lighting ๐Ÿ”ฆ๐Ÿƒ
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#SomePoseDifferentDay
Physique Update...Still got abs ๐ŸŽ‰
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In all seriousness though switching my entire focus onto strength has caused me to add more dense muscle mass onto my frame while losing body fat at the same time.
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As I am more conscious of maintaining around 83/84kg for the purpose of entering my first meet. However all this heavy lifting stuff has me eating around 4k calories per day (some light cardio throughout the week also) to recover and fuel those big workouts. And Iโ€™m still maintaining weight while getting stronger.
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#SaturdaySelfie
#AbsAreMadeInThe...PhotoShopApp
#LeanGains
#ShitCamera
Physique Update...Still got abs ๐ŸŽ‰ . In all seriousness though switching my entire focus onto strength has caused me to add more dense muscle mass onto my frame while losing body fat at the same time. . As I am more conscious of maintaining around 83/84kg for the purpose of entering my first meet. However all this heavy lifting stuff has me eating around 4k calories per day (some light cardio throughout the week also) to recover and fuel those big workouts. And Iโ€™m still maintaining weight while getting stronger. . #SaturdaySelfie  #AbsAreMadeInThe ...PhotoShopApp #LeanGains  #ShitCamera 
Heavy Deadlifts This Morning @reform_health_performance โœ…
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Worked up to a heavy single seen here @210kg. 10 weeks ago I missed this lift. Now it feels like an RPE 9.
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Also helps when the big man @cummings_coaching just loads the bar & you donโ€™t know whatโ€™s on it and just pull that sh*t.
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#Deadlifts
#Powerlifting
#GorillaBack
Heavy Deadlifts This Morning @reform_health_performance โœ… . Worked up to a heavy single seen here @210kg. 10 weeks ago I missed this lift. Now it feels like an RPE 9. . Also helps when the big man @cummings_coaching just loads the bar & you donโ€™t know whatโ€™s on it and just pull that sh*t. . #Deadlifts  #Powerlifting  #GorillaBack 
Client @jamiecrooks94 Killing It 4 Weeks Into The Lean Mass Project ๐Ÿ’ช
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#MatthewMcMahonFitness 
#LeanMassProject
#FocusGym
Client @johnmc679 Smashing His Lean Mass Phase...7lbs added between the two photos (Swipe ๐Ÿ‘‰)
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Eating Serious Amounts Of Food & Making Lean Gains ๐Ÿ’ช
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3 things this man has always did.. worked hard, been consistent & trusted the process ๐Ÿ’ช
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#MatthewMcMahonFitness
#LeanMassProject
Client @johnmc679 Smashing His Lean Mass Phase...7lbs added between the two photos (Swipe ๐Ÿ‘‰) . Eating Serious Amounts Of Food & Making Lean Gains ๐Ÿ’ช . 3 things this man has always did.. worked hard, been consistent & trusted the process ๐Ÿ’ช . #MatthewMcMahonFitness  #LeanMassProject 
Client @truegritt_ 10lbs Added Within His Lean Mass Phase ๐Ÿ’ช
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Strength Through The Roof & Calorie intake Increased... Pleasure training this man always gives 100%!
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#MatthewMcMahonFitness
#LeanMassProject
#ClientProgress
The Road To A 200kg Squat ๐Ÿƒ
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De load week has me feeling all kind of ways. Lifting lighter weights with the main focus on technique, however decided to see what I was able to do with Front Squats Today.
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110kg used to be my True 1RM Front Squat early this year, remember @kaizenstrengthcoach Hitting them in your gym...then today hit it for 7 Reps.
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Having a bigger goal is what keeps me motivated day in and day out to push myself within the gym. (THAT 200kg SKWATT), however even I have to take into consideration how important a de load week is not only for joint and muscle recovery but also your nervous system.
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Workout today was fuelled by multiple bowls of Stew & a lovely intra workout coffee brought by @gaffer81 โ˜•๏ธ
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#DeLoad
#Squats 
#QuadsBePoppin
The Road To A 200kg Squat ๐Ÿƒ . De load week has me feeling all kind of ways. Lifting lighter weights with the main focus on technique, however decided to see what I was able to do with Front Squats Today. . 110kg used to be my True 1RM Front Squat early this year, remember @kaizenstrengthcoach Hitting them in your gym...then today hit it for 7 Reps. . Having a bigger goal is what keeps me motivated day in and day out to push myself within the gym. (THAT 200kg SKWATT), however even I have to take into consideration how important a de load week is not only for joint and muscle recovery but also your nervous system. . Workout today was fuelled by multiple bowls of Stew & a lovely intra workout coffee brought by @gaffer81 โ˜•๏ธ . #DeLoad  #Squats  #QuadsBePoppin 
New Monday..New Week..New Goals ๐Ÿ‘Š
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Remember you canโ€™t expect to succeed in any aspect of your life if you only put in work on the days you feel like it ๐Ÿ’ญ
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#MonYay
#WorkHard
New Monday..New Week..New Goals ๐Ÿ‘Š . Remember you canโ€™t expect to succeed in any aspect of your life if you only put in work on the days you feel like it ๐Ÿ’ญ . #MonYay  #WorkHard 
Canโ€™t wait for today for another shoot with @fittingfitness_ ๐Ÿ’™
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Whatever your doing this weekend, have a good one ๐Ÿค™
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๐Ÿ“ธ: @rianmac
Canโ€™t wait for today for another shoot with @fittingfitness_ ๐Ÿ’™ . Whatever your doing this weekend, have a good one ๐Ÿค™ . ๐Ÿ“ธ: @rianmac
@ciaran_conway93 Smashing His Lean Mass Phase ๐Ÿ’ช
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6lbs added, strength increasing on all main lifts & calorie intake upped to allow for lean weight gain.
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#MatthewMcMahonFitness
#LeanMassProject
#ClientProgress
NEW SQUAT TRAINING PB ๐Ÿ‹๐Ÿป
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170kg x3 Reps @83kg Bodyweight. Felt like an RPE of 9/10.
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Then I decided to go slightly heavier for 180kg, hit a clean rep but was trying to get a true 3RM back Squat. Missed the second rep, went too low and lost the rebound from the bottom position.
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Previous back squat PB was 162kg for 1 Rep back in May. Now Iโ€™m guestimating my New 1RM to be around 185kg.
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Iโ€™m buzzing off this, as a result of having a great coach behind me with @cummings_coaching & putting in the work Everyday!
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Would abs love to hit a Clean 200kg Squat by my 23rd Birthday in January ๐Ÿ’ช
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#SquatPB
#Consistency
#Hardwork
#Patience
NEW SQUAT TRAINING PB ๐Ÿ‹๐Ÿป . 170kg x3 Reps @83kg Bodyweight. Felt like an RPE of 9/10. . Then I decided to go slightly heavier for 180kg, hit a clean rep but was trying to get a true 3RM back Squat. Missed the second rep, went too low and lost the rebound from the bottom position. . Previous back squat PB was 162kg for 1 Rep back in May. Now Iโ€™m guestimating my New 1RM to be around 185kg. . Iโ€™m buzzing off this, as a result of having a great coach behind me with @cummings_coaching & putting in the work Everyday! . Would abs love to hit a Clean 200kg Squat by my 23rd Birthday in January ๐Ÿ’ช . #SquatPB  #Consistency  #Hardwork  #Patience 
When you arrive home to these leggings- "shredding for the wedding"
๐Ÿ‹๐Ÿผโ€โ™€๏ธ
With 359 days to go, I ordered these to wear in a jokey manner- you only get married once so why not make the most of it ๐Ÿ˜Š
๐Ÿ‹๐Ÿผโ€โ™€๏ธ
1. Am I really shredding- NO.
2. Am I going to the gym because of the wedding- NO.
3. Am I going to the gym to lose weight- NO.
๐Ÿ‹๐Ÿผโ€โ™€๏ธ
I go to the gym because I love the stress it releases after a hard day, the endorphins released when you complete a goal, hit a PB or have a bloody good session. But most importantly I do it for my health, I've been at the gym for 4-5 years and changed gyms 6 months ago to incorporate weights. I feel so much stronger and feel so good in myself. ๐Ÿ‹๐Ÿผโ€โ™€๏ธ
And for the wedding, there it is so much more than wearing a dress. It's about saying your vows, getting married to your best friend and having a day surrounded with friends and family celebrating such a happy occasion. ๐Ÿ‹๐Ÿผโ€โ™€๏ธ
There is way more to life than focusing on weight, diets, restriction- life is too short!
#gym #gymgirl #fitnessjourney #fitnessmotivation #wedding #youstatement #shreddingforthewedding #joke #weddingvibes #countdown #health #healthjourney #loveyourself #strength #positivevibes #nifitness #fitfam #fitspo #irishfitfam #countdown #weddingfun #gymtime #gymgear #strength #weights #cardio #workout
When you arrive home to these leggings- "shredding for the wedding" ๐Ÿ‹๐Ÿผโ€โ™€๏ธ With 359 days to go, I ordered these to wear in a jokey manner- you only get married once so why not make the most of it ๐Ÿ˜Š ๐Ÿ‹๐Ÿผโ€โ™€๏ธ 1. Am I really shredding- NO. 2. Am I going to the gym because of the wedding- NO. 3. Am I going to the gym to lose weight- NO. ๐Ÿ‹๐Ÿผโ€โ™€๏ธ I go to the gym because I love the stress it releases after a hard day, the endorphins released when you complete a goal, hit a PB or have a bloody good session. But most importantly I do it for my health, I've been at the gym for 4-5 years and changed gyms 6 months ago to incorporate weights. I feel so much stronger and feel so good in myself. ๐Ÿ‹๐Ÿผโ€โ™€๏ธ And for the wedding, there it is so much more than wearing a dress. It's about saying your vows, getting married to your best friend and having a day surrounded with friends and family celebrating such a happy occasion. ๐Ÿ‹๐Ÿผโ€โ™€๏ธ There is way more to life than focusing on weight, diets, restriction- life is too short! #gym  #gymgirl  #fitnessjourney  #fitnessmotivation  #wedding  #youstatement  #shreddingforthewedding  #joke  #weddingvibes  #countdown  #health  #healthjourney  #loveyourself  #strength  #positivevibes  #nifitness  #fitfam  #fitspo  #irishfitfam  #countdown  #weddingfun  #gymtime  #gymgear  #strength  #weights  #cardio  #workout 
โ€œO hey There Little Shoulder Gainsโ€ ๐Ÿ‘‹๐Ÿป
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Life is pretty hectic at the moment between balancing Final Year at University & a Full Time Job as well as staying on track with my own training however... Iโ€™ve always made training a priority never going a week without getting at least 4 workouts in.
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Focusing on big compound lifts to get the most out of each session. The focus is not solely on improving my physique at the moment, more upon strength in the big 3. And I still am making Physique gains as a result of it.
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I am getting a lot stronger at picking things up and down and itโ€™s a result of three things 1. Consistency 2. Hard work 3. Patience.
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#BoulderGains
#WouldYouLookAtThat
โ€œO hey There Little Shoulder Gainsโ€ ๐Ÿ‘‹๐Ÿป . Life is pretty hectic at the moment between balancing Final Year at University & a Full Time Job as well as staying on track with my own training however... Iโ€™ve always made training a priority never going a week without getting at least 4 workouts in. . Focusing on big compound lifts to get the most out of each session. The focus is not solely on improving my physique at the moment, more upon strength in the big 3. And I still am making Physique gains as a result of it. . I am getting a lot stronger at picking things up and down and itโ€™s a result of three things 1. Consistency 2. Hard work 3. Patience. . #BoulderGains  #WouldYouLookAtThat 
Peanut butter and banana topped on  2 slices wholegrain toast ๐Ÿ™Œ๐Ÿป
๐ŸŒ
My pre-workout fuel before a mixed class of boxing, weights & cardio ๐Ÿ˜…
๐ŸŒ
Eating breakfast before or after a work out does not make much of a difference, do what works for you. There is no substantial research to state that 'fasted' workouts are better. ๐ŸŒ
Personally I fast Monday- Friday as I work out at 6am and don't have the time but as soon as I'm finished it's as quick as I can heat my overnight oats ๐Ÿ˜‚
๐ŸŒ
I also find that having today's breakfast is light so it's perfect for working out. We've all down the eat a big meal, hit the gym and struggle because your so full. Eat light but ensure your getting a good balance of carbs, fats and protein โญ๏ธ
๐ŸŒ
#weekend #food #peanutbutter #banana #brennansbread #breakfast #preworkout #fit #fitfam #irishfitfam #nifitness #fitnessjourney #fitnessmotivation #fitlife #fitfood #strength #weights #workout #gym #gymlife #iifym #workoutoftheday #blogger #foodisfuel #health #positive
Peanut butter and banana topped on 2 slices wholegrain toast ๐Ÿ™Œ๐Ÿป ๐ŸŒ My pre-workout fuel before a mixed class of boxing, weights & cardio ๐Ÿ˜… ๐ŸŒ Eating breakfast before or after a work out does not make much of a difference, do what works for you. There is no substantial research to state that 'fasted' workouts are better. ๐ŸŒ Personally I fast Monday- Friday as I work out at 6am and don't have the time but as soon as I'm finished it's as quick as I can heat my overnight oats ๐Ÿ˜‚ ๐ŸŒ I also find that having today's breakfast is light so it's perfect for working out. We've all down the eat a big meal, hit the gym and struggle because your so full. Eat light but ensure your getting a good balance of carbs, fats and protein โญ๏ธ ๐ŸŒ #weekend  #food  #peanutbutter  #banana  #brennansbread  #breakfast  #preworkout  #fit  #fitfam  #irishfitfam  #nifitness  #fitnessjourney  #fitnessmotivation  #fitlife  #fitfood  #strength  #weights  #workout  #gym  #gymlife  #iifym  #workoutoftheday  #blogger  #foodisfuel  #health  #positive 
Carrot cake style porridge ๐Ÿ˜
๐Ÿฅ•
Gym done- a lotta core work, watch out 6 pack, I'm coming for you ๐Ÿ˜‚
๐Ÿฅ•
Gym workout-
1. Front squats x10-bent over rows x10- lunges X10 each leg- overhead press x10. Repeat X3- NO REST BETWEEN.
2. Partner workout- barbell roll out x 10. 5 rounds. The other person holds the plank while you complete roll outs.
3. Jack knifes x12- crunches x12- sit ups x6- hollow log x6. Repeat for 8 mins- AMRAP (as many rounds as possible)
4. Tabata- burpees. 20 secs on, 10 sec off (8rounds)
๐Ÿฅ•
I could not wait to get home to get refuelled with a big warming bowl of porridge ๐Ÿฅ„
#food #nutrition #foodisfuel #fit #fitfam #irishfitfam #nifitness #fitspo #fitnessjourney #fitnessmotivation #recipe #porridge #foodstagram #blogger #workout #weights #strength #yoga #girlsthatlift #flexibleseating #health #refuel #bbg #friday #weekendvibes
Carrot cake style porridge ๐Ÿ˜ ๐Ÿฅ• Gym done- a lotta core work, watch out 6 pack, I'm coming for you ๐Ÿ˜‚ ๐Ÿฅ• Gym workout- 1. Front squats x10-bent over rows x10- lunges X10 each leg- overhead press x10. Repeat X3- NO REST BETWEEN. 2. Partner workout- barbell roll out x 10. 5 rounds. The other person holds the plank while you complete roll outs. 3. Jack knifes x12- crunches x12- sit ups x6- hollow log x6. Repeat for 8 mins- AMRAP (as many rounds as possible) 4. Tabata- burpees. 20 secs on, 10 sec off (8rounds) ๐Ÿฅ• I could not wait to get home to get refuelled with a big warming bowl of porridge ๐Ÿฅ„ #food  #nutrition  #foodisfuel  #fit  #fitfam  #irishfitfam  #nifitness  #fitspo  #fitnessjourney  #fitnessmotivation  #recipe  #porridge  #foodstagram  #blogger  #workout  #weights  #strength  #yoga  #girlsthatlift  #flexibleseating  #health  #refuel  #bbg  #friday  #weekendvibes 
"There Are No Short Cuts To Any Places Worth Going" ๐Ÿ’ญ
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That quote is very true...Apart From The Secret Path To My Gym I haven't told anyone about yet ๐Ÿƒ
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#WalkTheWalk
#SecretGains
#QuiffGameStrong
"There Are No Short Cuts To Any Places Worth Going" ๐Ÿ’ญ . That quote is very true...Apart From The Secret Path To My Gym I haven't told anyone about yet ๐Ÿƒ . #WalkTheWalk  #SecretGains  #QuiffGameStrong 
BENCHING WITH A SLINGSHOT ๐Ÿ’ช
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First off the "SlingShot" is used to primarily overload the weights within the bench press.
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It acts as an assistance tool just as a lifting belt, knee sleeves or lifting straps are used to promote good form, prevent injury at heavier weights & to allow the body to handle more loads.
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It lengthens as your muscles do within the downward phase of the bench press and stretches at the bottom and then allows for a recoil and almost a "slingshot" action to occur out of the "sticking point" for most lifters within the bench.
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Again this is just an assistance tool that can be used within a good training programme to overload your body. Personally it felt great using it today for the first time.
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Seeing how much you can overload with this, as an example I could bench 100kg for sets of 4 with a LSRPE of a around an 8 or 9/10 whereas with the slingshot I was able to bench 100kg for sets of 4 with a LSRPE OF around a 5/10.
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Overload the body in the correct way with this tool & I can certainly see how your bench max can improve.
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#Slingshot 
#InternationalChesticlesDay
BENCHING WITH A SLINGSHOT ๐Ÿ’ช . First off the "SlingShot" is used to primarily overload the weights within the bench press. . It acts as an assistance tool just as a lifting belt, knee sleeves or lifting straps are used to promote good form, prevent injury at heavier weights & to allow the body to handle more loads. . It lengthens as your muscles do within the downward phase of the bench press and stretches at the bottom and then allows for a recoil and almost a "slingshot" action to occur out of the "sticking point" for most lifters within the bench. . Again this is just an assistance tool that can be used within a good training programme to overload your body. Personally it felt great using it today for the first time. . Seeing how much you can overload with this, as an example I could bench 100kg for sets of 4 with a LSRPE of a around an 8 or 9/10 whereas with the slingshot I was able to bench 100kg for sets of 4 with a LSRPE OF around a 5/10. . Overload the body in the correct way with this tool & I can certainly see how your bench max can improve. . #Slingshot  #InternationalChesticlesDay 
How true is this when you set a goal? โญ๏ธ 1. Often the moment your thinking of giving up, it's often the moment you'll end up on top. โญ๏ธ 2. You got to fight through the storm, you have to dig deeper. You may feel your going backwards instead of forwards. Keep focused on your goal and keep grinding day by day. โญ๏ธ 3. Because as long as you keep pushing through and keep fighting- you'll get to the top. YOU WILL SUCCEED! โญ๏ธ
Credit- @syattfitness ๐Ÿ™Œ๐Ÿป
#fitness #fitnessmotivation #goals #fitnessjourney #fitspiration #fit #fitfam #irishfitfam #health #healthylifestyle #training #workout #syattfitness #fitlife #fitfamily #strength #muscle #musclegain #strongwomen #girlswholift #nutrition #food #blogger #nifitness #reality #motivation
How true is this when you set a goal? โญ๏ธ 1. Often the moment your thinking of giving up, it's often the moment you'll end up on top. โญ๏ธ 2. You got to fight through the storm, you have to dig deeper. You may feel your going backwards instead of forwards. Keep focused on your goal and keep grinding day by day. โญ๏ธ 3. Because as long as you keep pushing through and keep fighting- you'll get to the top. YOU WILL SUCCEED! โญ๏ธ Credit- @syattfitness ๐Ÿ™Œ๐Ÿป #fitness  #fitnessmotivation  #goals  #fitnessjourney  #fitspiration  #fit  #fitfam  #irishfitfam  #health  #healthylifestyle  #training  #workout  #syattfitness  #fitlife  #fitfamily  #strength  #muscle  #musclegain  #strongwomen  #girlswholift  #nutrition  #food  #blogger  #nifitness  #reality  #motivation 
"Pumpkin spice and all things nice"
๐Ÿ‚
Thank you @suzhutchinson for sharing this recipe, I've a Kilner jar full and ready to add to my porridge, pancakes, yoghurt and so much more ๐Ÿ˜
๐Ÿ‚
This is so easily made and consists of 5 ingredients- cinnamon, nutmeg, cloves, ginger and mixed spice. ๐Ÿ‚
#spicelover #autumn #pumpkinspice #herbsandspices #ingredients #recipe #flavour #foodporn #foodisfuel #spiceislife #flavourqueen #foodisfuel #fit #fitfam #foodinsta #foodinspo #iifym #irishfitfam #gymlife #gymgirl #strength #strongwomen #girlswholift #workoutoftheday #health #flexibleseating #foodblogger #nifitness
"Pumpkin spice and all things nice" ๐Ÿ‚ Thank you @suzhutchinson for sharing this recipe, I've a Kilner jar full and ready to add to my porridge, pancakes, yoghurt and so much more ๐Ÿ˜ ๐Ÿ‚ This is so easily made and consists of 5 ingredients- cinnamon, nutmeg, cloves, ginger and mixed spice. ๐Ÿ‚ #spicelover  #autumn  #pumpkinspice  #herbsandspices  #ingredients  #recipe  #flavour  #foodporn  #foodisfuel  #spiceislife  #flavourqueen  #foodisfuel  #fit  #fitfam  #foodinsta  #foodinspo  #iifym  #irishfitfam  #gymlife  #gymgirl  #strength  #strongwomen  #girlswholift  #workoutoftheday  #health  #flexibleseating  #foodblogger  #nifitness 
Me & A Sick 1/4 Zip Doing Bits In the Streets Of Belfast โœŒ๏ธ
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#IReallyNeedToWearGlasses
A 3 meses de entrenamiento muy perro. ๐Ÿถ  #perropalas #fitness #motivation #nifitness #nimotivation
I may have a slight obsession with gymsharks seamless leggings ๐Ÿ˜‚๐Ÿ˜‚ grey, black and now red ๐Ÿ’๐Ÿ”ฅ #treatyoself
I may have a slight obsession with gymsharks seamless leggings ๐Ÿ˜‚๐Ÿ˜‚ grey, black and now red ๐Ÿ’๐Ÿ”ฅ #treatyoself 
The Only Person Who Needs To See Your Vision Is You! ๐Ÿ’ญ
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That's a quote I live by daily, you have to have a strong enough mindset to see what others can't. So you can achieve what others won't.
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#KeepGrindin
#HappyFriyay
#LeanGameStrong
#Squinty
The Only Person Who Needs To See Your Vision Is You! ๐Ÿ’ญ . That's a quote I live by daily, you have to have a strong enough mindset to see what others can't. So you can achieve what others won't. . #KeepGrindin  #HappyFriyay  #LeanGameStrong  #Squinty 
Hey ๐Ÿ‘‹๐Ÿป let me tell you this one thing I've learnt Recently First Hand ๐Ÿ’ญ
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It takes only one person to change your life...YOU. You are in complete control of your own circumstances.
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If you want something bad enough, you'll find a way to get it & the only way you'll achieve it is if you believe in yourself & walk the walk because no one else will for you.
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So not to sound all "motivationally" & that...but even if this post inspires one person to cut the ๐Ÿ’ฉ & go out & follow their passion Im Happy ๐Ÿ˜Š
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#SundayNightFeelsTalk
#QuadsBePoppin
#WalkTheWalk
#ItWasColdThatDay
Hey ๐Ÿ‘‹๐Ÿป let me tell you this one thing I've learnt Recently First Hand ๐Ÿ’ญ . It takes only one person to change your life...YOU. You are in complete control of your own circumstances. . If you want something bad enough, you'll find a way to get it & the only way you'll achieve it is if you believe in yourself & walk the walk because no one else will for you. . So not to sound all "motivationally" & that...but even if this post inspires one person to cut the ๐Ÿ’ฉ & go out & follow their passion Im Happy ๐Ÿ˜Š . #SundayNightFeelsTalk  #QuadsBePoppin  #WalkTheWalk  #ItWasColdThatDay 
Lean Mass Project
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"Why Can't I Put On Muscle?"
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"What Should I Eat & How Much To Gain Muscle?"
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"What Training Programme Should I Use?"
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"Why Can't I Shred Down?"
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"How Do I Train For Strength & Size."
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Any of these questions sound familiar?
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I understand how frustrating it can be with the amount of information we are overloaded with on a daily basis in relation to Fitness.
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That is why I have made the "Lean Mass Project," for those of you who may be struggling with all of those issues stated above.
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If you want to get into the best shape of your life, but always wondered how you could do it the first step is to fill out the short application in my bio.
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Limited to only 4 Guys, who want to transform & change their bodies.
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Sessions will run 2x per week for 12 weeks at Focus Gym Portadown.
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To Join The Team The Link to the Application is in my Bio ๐Ÿ‘†
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**Application Date Closes October 20th**
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#MatthewMcMahonFitness
#MakeTheChange
Lean Mass Project . "Why Can't I Put On Muscle?" . "What Should I Eat & How Much To Gain Muscle?" . "What Training Programme Should I Use?" . "Why Can't I Shred Down?" . "How Do I Train For Strength & Size." . Any of these questions sound familiar? . I understand how frustrating it can be with the amount of information we are overloaded with on a daily basis in relation to Fitness. . That is why I have made the "Lean Mass Project," for those of you who may be struggling with all of those issues stated above. . If you want to get into the best shape of your life, but always wondered how you could do it the first step is to fill out the short application in my bio. . Limited to only 4 Guys, who want to transform & change their bodies. . Sessions will run 2x per week for 12 weeks at Focus Gym Portadown. . To Join The Team The Link to the Application is in my Bio ๐Ÿ‘† . **Application Date Closes October 20th** . #MatthewMcMahonFitness  #MakeTheChange 
Physique Update Feat My Homie @future ๐ŸŽถ
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Weight maintaining around 83kg while strength is increasing. Calorie intake close to 3300 each day. Minimal Cardio. Plenty of foods I love & enjoy as well (pizza) ๐Ÿ˜‰
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Now to go enjoy a family wedding and drink some H2Gin ๐Ÿน๐Ÿ˜‰
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It's a lifestyle...I practice what I preach ๐Ÿค™
Physique Update Feat My Homie @future ๐ŸŽถ . Weight maintaining around 83kg while strength is increasing. Calorie intake close to 3300 each day. Minimal Cardio. Plenty of foods I love & enjoy as well (pizza) ๐Ÿ˜‰ . Now to go enjoy a family wedding and drink some H2Gin ๐Ÿน๐Ÿ˜‰ . It's a lifestyle...I practice what I preach ๐Ÿค™
Hey ๐Ÿ‘‹๐Ÿป
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Now that the Cold Nights are approaching you are going to need โœŒ๏ธthings...A sick 1/4 Zip from @fittingfitness_  that come in 4 beautiful colours & A @netflix Account ๐Ÿ˜
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#NetflixAndOrderA1/4Zip
#ThenChill
#TakeOffYour1/4Zip
#ISaidMansNotHot
Hey ๐Ÿ‘‹๐Ÿป . Now that the Cold Nights are approaching you are going to need โœŒ๏ธthings...A sick 1/4 Zip from @fittingfitness_ that come in 4 beautiful colours & A @netflix Account ๐Ÿ˜ . #NetflixAndOrderA1 /4Zip #ThenChill  #TakeOffYour1 /4Zip #ISaidMansNotHot 
Gaining weight is Easy.. But gaining Muscle is another Story ๐Ÿ’ญ
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In theory with gaining weight you eat more calories than you burn, then due to being in a calorie surplus you gain weight.
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However when people first start out with trying to add muscle in their very first "bulk" (including myself) they overdo it with too many calories. And what ends up happening is that they accumulate a lot of body fat in a short period of time. That has numerous negative effects.
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Best advice I can give you to fix this, is pick a calorie target that has you gaining close to 0.5lb-1lb per week. You'll only be able to understand this calorie intake if you can track your foods for at least a while. I use @myfitnesspal on the daily, purely out of habit now, it is not necessarily a necessity, however I like to do it so I do to have tight control over my body composition.
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Also When using weighing scales, it allows you to have the exact control needed over the food that is going into your body and more importantly the calories that make up those foods.
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So try it out for a week, pick a calorie target, consistently track your foods (with scales), lift weights, Recover & then check the weighing scales and take progress photos as well to see how your body is responding to a certain calorie intake of food.
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#swearwasntevenlooking
#leanmasstips
Gaining weight is Easy.. But gaining Muscle is another Story ๐Ÿ’ญ . In theory with gaining weight you eat more calories than you burn, then due to being in a calorie surplus you gain weight. . However when people first start out with trying to add muscle in their very first "bulk" (including myself) they overdo it with too many calories. And what ends up happening is that they accumulate a lot of body fat in a short period of time. That has numerous negative effects. . Best advice I can give you to fix this, is pick a calorie target that has you gaining close to 0.5lb-1lb per week. You'll only be able to understand this calorie intake if you can track your foods for at least a while. I use @myfitnesspal on the daily, purely out of habit now, it is not necessarily a necessity, however I like to do it so I do to have tight control over my body composition. . Also When using weighing scales, it allows you to have the exact control needed over the food that is going into your body and more importantly the calories that make up those foods. . So try it out for a week, pick a calorie target, consistently track your foods (with scales), lift weights, Recover & then check the weighing scales and take progress photos as well to see how your body is responding to a certain calorie intake of food. . #swearwasntevenlooking  #leanmasstips 
Me "You know something Dean.. I think it's about time we started to train calves."
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Dean: "What did you say you lil Bitch?"
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#meninblackandalsowhite
#lookatDeansrighthand
Client @ciaran_conway93 Physique Recomposition ๐Ÿ’ช
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A body recomposition first of all is simply the reduction of body fat while adding lean muscle tissue.
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Ciaran's body fat has reduced dramatically while adding muscle in the right areas. His weight is around exactly the same in both photos also.
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Calories have been stabilised around maintenance levels in order to allow for energy within the gym to lift heavier each and every single week. And he has certainly got a lot stronger as a result of a progressive and structured training programme.
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The first goal set has now been smashed, allowing for a Leaner base in order to enter a "Lean Mass Phase." The goal was never to decrease calories and get lean, it's just happens as a by product of weight training more and being consistent with a calorie target. Now to increase calories and focus on adding quality weight over time.
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Well done my man ๐Ÿ‘
Client @ciaran_conway93 Physique Recomposition ๐Ÿ’ช . A body recomposition first of all is simply the reduction of body fat while adding lean muscle tissue. . Ciaran's body fat has reduced dramatically while adding muscle in the right areas. His weight is around exactly the same in both photos also. . Calories have been stabilised around maintenance levels in order to allow for energy within the gym to lift heavier each and every single week. And he has certainly got a lot stronger as a result of a progressive and structured training programme. . The first goal set has now been smashed, allowing for a Leaner base in order to enter a "Lean Mass Phase." The goal was never to decrease calories and get lean, it's just happens as a by product of weight training more and being consistent with a calorie target. Now to increase calories and focus on adding quality weight over time. . Well done my man ๐Ÿ‘
Tips For a Lean "Bulk" ๐Ÿ’ช
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1. Aim for a surplus of calories of around 300 per day, nothing too drastic, finding a calorie intake of food that causes you on average to put on close to 2/3lbs per month (assuming you are weight training on top of this). If you have never tracked your food before @myfitnesspal Is a great place to start with countless videos online on how to use it.
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2. I've said it before and I'll say it again. Eat more food. Pretty simple right?...and well who doesn't want to do that? However so many "hard gainers" simply just don't eat enough food. I remember the first time I tried to eat 3000 cals in one day. I force fed myself in order to get those calories in and after a few weeks of consistently eating my body got used to the calorie intake.
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3. Don't neglect Cardio. Just because you are trying to add weight doesn't necessarily mean you completely forget about conditioning work. It should still be within your weekly training plan in order to promote good cardiovascular health as well as it means that when you overdo it with the food (typically at the weekends) you won't impact your weight gain too much.
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4. Focus on lifting heavier. Now is your time to put those extra calories to good use. So aim for more weight added on compound exercises.
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5. Get your head around being "fluffy." This basically means if you are Lean, you have to let go of the idea that you will keep your abs/obliques. Be realistic, a surplus of calories means added muscle tissue overtime as well as fat stores increase. It's only natural...So don't be too worried about a little fat gain. You are trying to grow. The only way your body can grow over a sustained period of time is if you are within a calorie surplus.
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Other than that, once you bulk expect a full human being to grow from your shoulder as a side effect. @deangracey ๐Ÿ˜„
Tips For a Lean "Bulk" ๐Ÿ’ช . 1. Aim for a surplus of calories of around 300 per day, nothing too drastic, finding a calorie intake of food that causes you on average to put on close to 2/3lbs per month (assuming you are weight training on top of this). If you have never tracked your food before @myfitnesspal Is a great place to start with countless videos online on how to use it. . 2. I've said it before and I'll say it again. Eat more food. Pretty simple right?...and well who doesn't want to do that? However so many "hard gainers" simply just don't eat enough food. I remember the first time I tried to eat 3000 cals in one day. I force fed myself in order to get those calories in and after a few weeks of consistently eating my body got used to the calorie intake. . 3. Don't neglect Cardio. Just because you are trying to add weight doesn't necessarily mean you completely forget about conditioning work. It should still be within your weekly training plan in order to promote good cardiovascular health as well as it means that when you overdo it with the food (typically at the weekends) you won't impact your weight gain too much. . 4. Focus on lifting heavier. Now is your time to put those extra calories to good use. So aim for more weight added on compound exercises. . 5. Get your head around being "fluffy." This basically means if you are Lean, you have to let go of the idea that you will keep your abs/obliques. Be realistic, a surplus of calories means added muscle tissue overtime as well as fat stores increase. It's only natural...So don't be too worried about a little fat gain. You are trying to grow. The only way your body can grow over a sustained period of time is if you are within a calorie surplus. . Other than that, once you bulk expect a full human being to grow from your shoulder as a side effect. @deangracey ๐Ÿ˜„
Arm Training ๐Ÿ’ญ ๐Ÿ’ช
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In the past I wondered why my arms wouldn't grow in relation to the rest of my body. Anyone else? ๐Ÿค”
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There were a few reasons behind this looking back however the number 1 factor was that... I simply wasn't training them enough throughout my weekly training schedule. So to solve that if you want to grow your arms, train them more frequently or increase the number of sets you are doing on a weekly basis.
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Taking into consideration the arms are like any other muscle in the body, that require direct attention and progressive overload in order to make them stronger & bigger.
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Using exercises that don't allow for much weight to be used are no where near as effective as arm exercises that allow you to lift heavier loads. Especially if time constraints are a factor and you need to get the most out of each workout you have.
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For Biceps I would suggest using EZ or Barbell Curls in a rep range of 8-12 with a few other accessory lifts related to biceps such as incline DB curls & Hammer Curls using a thick bar with varied rep ranges of 10-15.
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For Triceps I would suggest using a Close grip bench press for similar rep ranges of 8-12 and accessory lifts such as Tricep Pushdown and DB Skull crushers again with rep ranges around 10-15.
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Hitting the arms with a direct workout as opposed to tagged onto a push or pull workout in the past I have found has been better, due to less fatigue set in from other movements before hand. So you can focus all your attention on lifting the most amount of weight throughout the entire session.
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P.s Goal is to have arms bigger than my head ๐Ÿ˜Ž
Arm Training ๐Ÿ’ญ ๐Ÿ’ช . In the past I wondered why my arms wouldn't grow in relation to the rest of my body. Anyone else? ๐Ÿค” . There were a few reasons behind this looking back however the number 1 factor was that... I simply wasn't training them enough throughout my weekly training schedule. So to solve that if you want to grow your arms, train them more frequently or increase the number of sets you are doing on a weekly basis. . Taking into consideration the arms are like any other muscle in the body, that require direct attention and progressive overload in order to make them stronger & bigger. . Using exercises that don't allow for much weight to be used are no where near as effective as arm exercises that allow you to lift heavier loads. Especially if time constraints are a factor and you need to get the most out of each workout you have. . For Biceps I would suggest using EZ or Barbell Curls in a rep range of 8-12 with a few other accessory lifts related to biceps such as incline DB curls & Hammer Curls using a thick bar with varied rep ranges of 10-15. . For Triceps I would suggest using a Close grip bench press for similar rep ranges of 8-12 and accessory lifts such as Tricep Pushdown and DB Skull crushers again with rep ranges around 10-15. . Hitting the arms with a direct workout as opposed to tagged onto a push or pull workout in the past I have found has been better, due to less fatigue set in from other movements before hand. So you can focus all your attention on lifting the most amount of weight throughout the entire session. . P.s Goal is to have arms bigger than my head ๐Ÿ˜Ž
Don't Mind me, just keep scrolling...I'm just here "waiting on a Mate" ๐Ÿ™ƒ
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#forearmpump
#gripstrengthtraining
Not telling any lies here but these are the best tasting protein cookie on the market an they are only ยฃ1.50 what a bargain if you ask me. #lennyandlarrys#proteincookies#protein#brotein#iifym#natty#natural#naturalbodybuilding#nifitness#nifitfam#illshowyouhowgreatiam#irishfitfam#irishfitness#belfast#bodybuilding#progress#i
Tried one of these yesterday an to be honest it wasn't that great didn't taste anything like a milky way. An it was ยฃ2.50 which is over priced. #overpriced#milkywayprotein#milkyway#protein#iifym#gym#nattybodybuilding#natty#natural#irishfitfam#nifitfam#nifitness#irishfitness#belfast#got#bnbfni#bnbf#illshowyouhowgreatiam#progress#leangains#bulkpowders#bulking#bulk#autumn๐Ÿ
Wearing all black in that sun was tough... but it was only 11ยฐ so suppose it was ok ๐Ÿ˜‰
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#allblackerating
#justcheckingtheDM's
"You get what you focus on, so focus on what you want"
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Well I'm just hear focusing on getting strong AF... But...whatever your goal may be focus on the 24 hours you have in front of you & what you can do within them to get closer to where you want to be ๐Ÿ’ญ
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Have a great Monday Everyone's ๐Ÿ™‚
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#LoveWhatYouDo ๐Ÿ’™
"You get what you focus on, so focus on what you want" . Well I'm just hear focusing on getting strong AF... But...whatever your goal may be focus on the 24 hours you have in front of you & what you can do within them to get closer to where you want to be ๐Ÿ’ญ . Have a great Monday Everyone's ๐Ÿ™‚ . #LoveWhatYouDo  ๐Ÿ’™
Strength is going up slowly. Managed to get up to 50kg on the last set. Chest has always been my strongest muscle group. Still not even into a lean gain phase sitting in an around maintenance calories. All natural, building a physique that will hopefully blow the judges away next year. 
Current training split is upper,lower,rest

I will continue to do what makes me happy an won't do what makes other people happy, DON'T ever be a sheep!!!! Snapchat: michael_re32 
#natural#nattyganiz#naturalbodybuilding#bnbfni#bnbf#nifitfam#nifitness#irishfitfam#youtube#progress#selflove#illshowyouhowgreatiam#vlogger#iifym#upperbody#gym#bulkpowders#olympusgym#hatersgonnahate#mjandrews#nattybodybuilding#flexibledieting#strength#illgetthere#leanmuscle
Strength is going up slowly. Managed to get up to 50kg on the last set. Chest has always been my strongest muscle group. Still not even into a lean gain phase sitting in an around maintenance calories. All natural, building a physique that will hopefully blow the judges away next year. Current training split is upper,lower,rest I will continue to do what makes me happy an won't do what makes other people happy, DON'T ever be a sheep!!!! Snapchat: michael_re32 #natural #nattyganiz #naturalbodybuilding #bnbfni #bnbf #nifitfam #nifitness #irishfitfam #youtube #progress #selflove #illshowyouhowgreatiam #vlogger #iifym #upperbody #gym #bulkpowders #olympusgym #hatersgonnahate #mjandrews #nattybodybuilding #flexibledieting #strength #illgetthere #leanmuscle 
Just chillin on my Dolphin ๐Ÿฌ Wbu? โœŒ๏ธ
Just chillin on my Dolphin ๐Ÿฌ Wbu? โœŒ๏ธ
This Photo was taken just after a ๐Ÿฆ† asked me "Do I even Lift?"
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Safe to say he got no bread ๐Ÿž
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On a more serious note everyone @fittingfitness_ are having a big, huge, gigantic, enormous, colossal & tremendous sale with up to 50% off for an end of summer sale.
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So if you want to look Fresh AF sitting on really uncomfortable railings make sure to check it out ๐Ÿค™๐Ÿ˜Ž
This Photo was taken just after a ๐Ÿฆ† asked me "Do I even Lift?" . Safe to say he got no bread ๐Ÿž . On a more serious note everyone @fittingfitness_ are having a big, huge, gigantic, enormous, colossal & tremendous sale with up to 50% off for an end of summer sale. . So if you want to look Fresh AF sitting on really uncomfortable railings make sure to check it out ๐Ÿค™๐Ÿ˜Ž
If you want a laugh, check out the link below for bloopers of day 1 shoot! ๐Ÿ˜‚๐Ÿ™Œ๐Ÿ‹๏ธ Copy and paste this link into your browser; 
https://youtu.be/Gzc9IJZ0CjU

#fitnessbabes #gymshark #shitsandgiggles #banter #marryme #hardworkorhardlyworking #nifitness #getmovinghavefun #blessed
January 2016 V September 2017
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Full Leg Pump V No Leg Pump
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High Socks V Hidden Socks ๐Ÿ‘€
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This transformation of mine I can attribute to 2 things mainly.. Working Hard over a prolonged period of time & Not Skipping Leg Day ๐Ÿค”
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There are obviously other reasons behind my gains that I'll touch on in order to help you cut your own learning curve down.
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First of all in order to grow your legs you need to give your legs a reason to grow ๐Ÿ’ญ
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So that means progressing your training overtime through the manipulation of "VIF"
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Volume (adding quality reps, sets & weight to specific exercises over a period of weeks, months & years across different training cycles)
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Intensity (How Heavy you are lifting in relation to 1 Rep Max of that specific exercise, with 70-85% ideal for muscle building with a rep range of 8-15 and even as high as 50 reps for specific muscles within the legs)
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Frequency (How Many times per week are you training that group of muscles, with the best option of 2x per week for each main muscle group like the legs)
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Also Exercise Selection is another main contributor. This means picking compound exercises (exercises that work more than one muscle) that will give you the most benefit for your time spent within the gym. Due to the fact more muscles are involved typically a heavier weight can therefore be used that will then put the body under more stress in order to get Dem Gains ๐Ÿ˜Ž
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My Top 5 Exercises for building stronger & bigger legs are ๐Ÿ“
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1. Barbell Back Squats 
2. Romanian Deadlifts 
3. Front Squats 
4. Lunges 
5. Hip Thrusts
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Also last thing in order to grow you need to eat in a surplus of calories.. so make sure you eat to fuel your workouts and to recover from them.
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If you apply the correct work ethic with simple & basic knowledge to your gym routine you can also own two baby quadzillas & well who doesn't want that ๐Ÿ˜„
January 2016 V September 2017 . Full Leg Pump V No Leg Pump . High Socks V Hidden Socks ๐Ÿ‘€ . This transformation of mine I can attribute to 2 things mainly.. Working Hard over a prolonged period of time & Not Skipping Leg Day ๐Ÿค” . There are obviously other reasons behind my gains that I'll touch on in order to help you cut your own learning curve down. . First of all in order to grow your legs you need to give your legs a reason to grow ๐Ÿ’ญ . So that means progressing your training overtime through the manipulation of "VIF" . Volume (adding quality reps, sets & weight to specific exercises over a period of weeks, months & years across different training cycles) . Intensity (How Heavy you are lifting in relation to 1 Rep Max of that specific exercise, with 70-85% ideal for muscle building with a rep range of 8-15 and even as high as 50 reps for specific muscles within the legs) . Frequency (How Many times per week are you training that group of muscles, with the best option of 2x per week for each main muscle group like the legs) . Also Exercise Selection is another main contributor. This means picking compound exercises (exercises that work more than one muscle) that will give you the most benefit for your time spent within the gym. Due to the fact more muscles are involved typically a heavier weight can therefore be used that will then put the body under more stress in order to get Dem Gains ๐Ÿ˜Ž . My Top 5 Exercises for building stronger & bigger legs are ๐Ÿ“ . 1. Barbell Back Squats 2. Romanian Deadlifts 3. Front Squats 4. Lunges 5. Hip Thrusts . Also last thing in order to grow you need to eat in a surplus of calories.. so make sure you eat to fuel your workouts and to recover from them. . If you apply the correct work ethic with simple & basic knowledge to your gym routine you can also own two baby quadzillas & well who doesn't want that ๐Ÿ˜„
So I tried Low Bar Squats Today ๐Ÿ˜…
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Basically the main difference between low bar squats & high bar squats is in the name, the position that the bar is placed on the back.
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With low bar squats, it rests on the rear delts compared to the high bar that rests on the traps.
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A few other differences worth noting, a wider stance is required, a greater forward lean also in order to position the barbell directly over mid foot (midline of the body) where you are at your strongest.
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Forearm positioning in Alignment with the slight forward lean of the torso. A lot more involvement of the back musculature also that typically aids lifting the most amount of weight for 1 rep.
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Other than that you still have to work dam hard to get that bar from A to B without dying ๐Ÿ˜„
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In all seriousness though, a lot of things I can work on in regards to technique however like I have said numerous times a compound movement such as the squat requires a certain element of skill.
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Anyways here last set shown 4x6 @117.5kg with a LSRPE of a 6.
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Ps Sick Song in the background  is "Down with the Sickness" by Disturbed ๐Ÿคก
So I tried Low Bar Squats Today ๐Ÿ˜… . Basically the main difference between low bar squats & high bar squats is in the name, the position that the bar is placed on the back. . With low bar squats, it rests on the rear delts compared to the high bar that rests on the traps. . A few other differences worth noting, a wider stance is required, a greater forward lean also in order to position the barbell directly over mid foot (midline of the body) where you are at your strongest. . Forearm positioning in Alignment with the slight forward lean of the torso. A lot more involvement of the back musculature also that typically aids lifting the most amount of weight for 1 rep. . Other than that you still have to work dam hard to get that bar from A to B without dying ๐Ÿ˜„ . In all seriousness though, a lot of things I can work on in regards to technique however like I have said numerous times a compound movement such as the squat requires a certain element of skill. . Anyways here last set shown 4x6 @117.5kg with a LSRPE of a 6. . Ps Sick Song in the background is "Down with the Sickness" by Disturbed ๐Ÿคก
Row Row Row your Dumbbells gently in the gym ๐ŸŽถ ๐Ÿšฃ๐Ÿฝโ€โ™€๏ธ
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Chest Supported Rows, a great exercise for building a big strong gorilla ๐Ÿฆ back.
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In all seriousness though, this is one of the best assistance exercises to Deadlifts for strengthening your back musculature.
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It's almost impossible to use any momentum within this particular exercise & once you get it set up correctly dumbbells, kettle bells & barbells can be used in a progressive overload method.
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This was taken from today's session on my new programme centred around just getting all strong and stuff ๐Ÿ’ช๐Ÿค“
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Ps Also a good exercise for showcasing the hamstring gains ๐Ÿ˜Ž
Row Row Row your Dumbbells gently in the gym ๐ŸŽถ ๐Ÿšฃ๐Ÿฝโ€โ™€๏ธ . Chest Supported Rows, a great exercise for building a big strong gorilla ๐Ÿฆ back. . In all seriousness though, this is one of the best assistance exercises to Deadlifts for strengthening your back musculature. . It's almost impossible to use any momentum within this particular exercise & once you get it set up correctly dumbbells, kettle bells & barbells can be used in a progressive overload method. . This was taken from today's session on my new programme centred around just getting all strong and stuff ๐Ÿ’ช๐Ÿค“ . Ps Also a good exercise for showcasing the hamstring gains ๐Ÿ˜Ž
Put the work in till it works out ๐Ÿ’ญ
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Actually stole this quote from @miguel new song "Sky Walker" ๐Ÿค™ but it makes simple & honest sense.
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Whatever you are passionate about keep putting in the work and just like my man said it'll work out ๐Ÿ‘Œ
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New goals have been set from this week onwards, time to get busy ๐Ÿ’ช
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#itsyouversusabigmirror
Put the work in till it works out ๐Ÿ’ญ - Actually stole this quote from @miguel new song "Sky Walker" ๐Ÿค™ but it makes simple & honest sense. - Whatever you are passionate about keep putting in the work and just like my man said it'll work out ๐Ÿ‘Œ - New goals have been set from this week onwards, time to get busy ๐Ÿ’ช - #itsyouversusabigmirror 
I walk around like everything is fine. But deep down. Inside my shoe. My Sock is sliding off ๐Ÿ’ญ
I walk around like everything is fine. But deep down. Inside my shoe. My Sock is sliding off ๐Ÿ’ญ
"Dean, you son of a Bitch" ๐Ÿ’ช
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Name the movie ๐ŸŽฅ...& if you do @deangracey will buy you a McDonald's..Square ๐Ÿค™
"Dean, you son of a Bitch" ๐Ÿ’ช . Name the movie ๐ŸŽฅ...& if you do @deangracey will buy you a McDonald's..Square ๐Ÿค™
Client @smidi94 smashing a new Deadlift PB @160kg .
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@focus_gym ๐Ÿ™Œ
Client @smidi94 smashing a new Deadlift PB @160kg . . . @focus_gym ๐Ÿ™Œ
Monday Come At Me Brah ๐Ÿ‘Š๐Ÿผ
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Starting this week off as I mean to go on for the rest of 2017...solely focused on dialling in my nutrition, training, sleep, recovery & hydration to see all kinds of gains in the gym again.
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So no better way to kick start the week than with some moderately heavyish enough squats on @ogus753 ๐Ÿ‹๐Ÿป
Monday Come At Me Brah ๐Ÿ‘Š๐Ÿผ . Starting this week off as I mean to go on for the rest of 2017...solely focused on dialling in my nutrition, training, sleep, recovery & hydration to see all kinds of gains in the gym again. . So no better way to kick start the week than with some moderately heavyish enough squats on @ogus753 ๐Ÿ‹๐Ÿป
๐Ÿ˜Ž- ๐Ÿ˜Ž
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Suns out..๐Ÿ”ซ's out... you know yourself ๐Ÿค™
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Fellow sick individual @deangracey
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Behind the camera ๐Ÿ“ธ...@chico_production, give this man a follow...he's only getting started, with a big future ahead ๐Ÿค™
๐Ÿ˜Ž- ๐Ÿ˜Ž โ€ข Suns out..๐Ÿ”ซ's out... you know yourself ๐Ÿค™ . Fellow sick individual @deangracey . Behind the camera ๐Ÿ“ธ...@chico_production, give this man a follow...he's only getting started, with a big future ahead ๐Ÿค™
These guys rocked it at the studio yesterday๐Ÿ™Œ๐Ÿป
#Repost @jesslowephoto
ใƒปใƒปใƒป
Jason Rowan (@jrowan_fitness) is a personal trainer based in Belfast - this is just a quick edit from today's shoot. Was awesome working with Jason, it's his first shoot and and my first ever fitness shoot - fair to say we both rocked it! So good to use @pineapplestudioni for this shoot - such a beautiful space that hopefully I'll get to work in again! #irishfitfam #fitfam #headshot #pineapplestudioni #photoshoot #fitnessjourney #lifestyle #fitnesslifestyle #gymlife #gymlifestyle #tattoos
These guys rocked it at the studio yesterday๐Ÿ™Œ๐Ÿป #Repost  @jesslowephoto ใƒปใƒปใƒป Jason Rowan (@jrowan_fitness) is a personal trainer based in Belfast - this is just a quick edit from today's shoot. Was awesome working with Jason, it's his first shoot and and my first ever fitness shoot - fair to say we both rocked it! So good to use @pineapplestudioni for this shoot - such a beautiful space that hopefully I'll get to work in again! #irishfitfam  #fitfam  #headshot  #pineapplestudioni  #photoshoot  #fitnessjourney  #lifestyle  #fitnesslifestyle  #gymlife  #gymlifestyle  #tattoos 
Down 1.2lbs from getting back from my wedding in Mexico. Not following any sort of diet plan, not eating bro clean food far from it, just simply tracking my macros an enjoying food, plus training is upper, lower, rest. Everything is going great can't wait to next year to see if I can bring a better looking physique to BNBF northern Ireland. It's just comes to show you don't need these fad diets or supplements to achieve your goal. My supplementation is very minimal if not none. Fuck your juice plus & herbal life an any other shit. Track what you eat or you will never know how much you are taking in. Enough of me telling you my opinion am OUT. #iifym#flexibledieting#natty#nattybodybuilding#natural#bnbf#illshowyouhowgreatiam#gym#nifitfam#nifitness#supplements#diet#belfast#myfitnesspal#irishfitfam#bigben#got#upperbody#lowerbody#fitness#healthylifestyle
Down 1.2lbs from getting back from my wedding in Mexico. Not following any sort of diet plan, not eating bro clean food far from it, just simply tracking my macros an enjoying food, plus training is upper, lower, rest. Everything is going great can't wait to next year to see if I can bring a better looking physique to BNBF northern Ireland. It's just comes to show you don't need these fad diets or supplements to achieve your goal. My supplementation is very minimal if not none. Fuck your juice plus & herbal life an any other shit. Track what you eat or you will never know how much you are taking in. Enough of me telling you my opinion am OUT. #iifym #flexibledieting #natty #nattybodybuilding #natural #bnbf #illshowyouhowgreatiam #gym #nifitfam #nifitness #supplements #diet #belfast #myfitnesspal #irishfitfam #bigben #got #upperbody #lowerbody #fitness #healthylifestyle 
Client @truegritt_ Lean Mass Phase Update ๐Ÿ’ฅ
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Swipe Across ๐Ÿ‘‰
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Gerald started with a solid foundation with weight training experience, however lacked guidance on how to structure his own training & nutrition to achieve his own personal goals.
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Gerald went through a "mini-cut" period whereby we dropped his body fat levels and as a result he had a Leaner base in order to progress things on from.
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Now he is on a much higher calorie intake, much stronger and starting to fill out in the correct way  on his lean mass phase.
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Funny to think he is at his heaviest at the very beginning with almost 14lbs heavier than the latest photo on the far right ๐Ÿ’ญ
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Credit to the man himself, works crazy hours in a job that has him on his feet all day and still manages to get his own training in!
Client @truegritt_ Lean Mass Phase Update ๐Ÿ’ฅ โ€ข Swipe Across ๐Ÿ‘‰ โ€ข Gerald started with a solid foundation with weight training experience, however lacked guidance on how to structure his own training & nutrition to achieve his own personal goals. . Gerald went through a "mini-cut" period whereby we dropped his body fat levels and as a result he had a Leaner base in order to progress things on from. . Now he is on a much higher calorie intake, much stronger and starting to fill out in the correct way on his lean mass phase. . Funny to think he is at his heaviest at the very beginning with almost 14lbs heavier than the latest photo on the far right ๐Ÿ’ญ . Credit to the man himself, works crazy hours in a job that has him on his feet all day and still manages to get his own training in!
Ibiza Round โœŒ๏ธin 1 Week โ˜€๏ธ ๐Ÿน ๐ŸŒŠ
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With the boy @jonnymull7 ๐Ÿ‘ฆ๐Ÿป๐Ÿ‘ฆ๐Ÿผ
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Looking forward to chillin out for a while again in the sun & also means more tan tipsy mirror selfies ๐Ÿ˜Ž๐Ÿค™
Ibiza Round โœŒ๏ธin 1 Week โ˜€๏ธ ๐Ÿน ๐ŸŒŠ - With the boy @jonnymull7 ๐Ÿ‘ฆ๐Ÿป๐Ÿ‘ฆ๐Ÿผ - Looking forward to chillin out for a while again in the sun & also means more tan tipsy mirror selfies ๐Ÿ˜Ž๐Ÿค™
Depois de 9 meses sem treino...ufffaaa  tamu de volta... #nifitness logo mais o chape volta a tona... Vamo de construรงรฃo...
Depois de 9 meses sem treino...ufffaaa tamu de volta... #nifitness  logo mais o chape volta a tona... Vamo de construรงรฃo...
Es por cosas hermosas como estas que se que nunca serรฉ un #ChicoFitness #ChilaquilesVerdes #Gorditosybonitos #NiFitness
๐ŸŒŸPERSONAL TRAINING NOW AVAILABLE ๐ŸŒŸโ˜บ๏ธ ๐ŸŒŸSEPTEMBER OFFER ยฃ20 per hour session all month (ยฃ25 thereafter) ๐ŸŒŸall levels of fitness welcome ๐ŸŒŸbased in Elysium gym Bangor ๐ŸŒŸweekly bodyfat/ weigh in ๐ŸŒŸadvice on diet and nutrition 
PM for more info!! โ˜บ๏ธโœŒ๐Ÿผ #pt #training #gym #fitness #fitnessgoals #motivation #irishmuscle #nifitness #personaltraining #nutrtion #healthandfitness
GLUTES & LEGS: Booty! Been working on the legs and a bigger booty hard lately! ๐Ÿ‘ Keep grinding, and stay consistent! You will see improvements!๐Ÿ’ช๐Ÿผ๐Ÿ‹๐Ÿผโ€โ™€๏ธ โ€ขSTAY CONSISTENT โ€ขSTAY MOTIVATED 
#workoutmotivation #gains #motivated #legs #glutes #goldsgym #bootyfordays #booty #bootyworkout #squats #gym #fitgirls #fitfam #fitness #dumbbells #muscle #toned #neverstop #nevergiveup #neversatisfied #nifitness
GLUTES & LEGS: Booty! Been working on the legs and a bigger booty hard lately! ๐Ÿ‘ Keep grinding, and stay consistent! You will see improvements!๐Ÿ’ช๐Ÿผ๐Ÿ‹๐Ÿผโ€โ™€๏ธ โ€ขSTAY CONSISTENT โ€ขSTAY MOTIVATED #workoutmotivation  #gains  #motivated  #legs  #glutes  #goldsgym  #bootyfordays  #booty  #bootyworkout  #squats  #gym  #fitgirls  #fitfam  #fitness  #dumbbells  #muscle  #toned  #neverstop  #nevergiveup  #neversatisfied  #nifitness 
Love seeing progress!๐Ÿ’ช๐Ÿป๐Ÿ‘ set goals and stick to it! #fit #fitness #fitgirls #bootyworkout #bootyfordays #workout #goldsgym #gym #progress #gains #muscle #lifting #nifitness #yeeyee
BACK and BICEPS: been hitting back hard lately. Got some good Back and Bicep work in yesterday๐Ÿ’ช๐Ÿผ
โ€ขAlways stay Productive โ€ขStay consistent 
#gains #productive #consistency #gym #fitness #fit #gymmotivation #back #biceps #muscle #love #arms #fitfam #success #nevergiveup #neversatisfied #strong #power #strength #positivity #workout #lifting #gymrat #nifitness
On this fine sunny 12th of July there is nothing better than a oreo peanut butter ice cream sandwich. @oreo #oreo#oreopeanutbutter#icecream#iifym#flexibledieting#workout#illshowypuhowgreatiam##bulkpowders#nifitness#nifitfam#irishfitfam#irishfitness#vlog#vlogger
@bulkpowders_uk once again you don't disappoint great products amazing prices. Another order best time of the month. #bulkpowders#protein#proteincookies#natty#bodybuilding#nifitfam#nifitness#gym#illshowyouhowgreatiam#IIFYM#flexibledieting#macros
High Protein fat boy sandwich.
Heck chicken sausages and Tescos free range egg sandwich with a Brennans be good sesame & linseed bread roll. 
The macros on these bad boys are 300 Calories, Carbs 17g, Fat 12g, Protein 30g 
@heckfooduk 
@tescosfood
#hecksausages#tescos#protein#IIFYM#flexibledieting#gym#irishfitfam#irishfitness#nifitfam#nifitness#natty#bodybuilding#illshowyouhowgreatiam#foodporn#sandwich#gym