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December 1st tomorrow! 🎅🏼 Who's putting their tree up at the weekend? 🎄🍫 #TheSmartChoice #ChristmasTreeGoals
Repost from @alice.v.b -  Can't wait to crack these open after this prep 🤤 All I want now is oats & whey with blueberries in. Not long...... @phdnutritionuk is one of my favourite supplement brands. You can definitely tell the difference in quality & taste. 
These flavours though .........👌 #phdnutrition #dietwhey#bikinimum #preplife #diet#gymmotivation #gymlife #whey#getinmybelly #10daysout
Reposr from @ace_dan_osman - 
Breakfast on the go today..... Deeez @phdnutritionuk bars are guuurrd!

20g of protein and less than 200 calories too! Bigger, tastier and softer than the last diet whey bars, now just to make sure I only eat one at a time 
#protein #proteinbar #nutrition #sportsnutrition #sportssupplements  #PhDNutrition #TheDifference
Repost from @rupertnettles - 👊🏼Time to get leaner with some help from @phdnutritionuk  After scouring the 🌎 I found that these guys had one of the best marco mix's for a diet whey protein. Like that wasn't good enough on it's own, you 👇🏼 just like any newbie customer can get a great tasting bundle like this for < £50 🚚. Get onit guys and gals 🔥  If you're a regular gym goer, sportsman or would like to improve your dietary balance through adding some in supplementation be sure to check out #phdnutrition 👊🏻🙌 #sportsnutrition #fit #fitness #fitnessmotivation #nutrition #getlean #protein #fitnessjourney #phdnutrition #TheSmartChoice
Repost from @rupertnettles - 👊🏼Time to get leaner with some help from @phdnutritionuk After scouring the 🌎 I found that these guys had one of the best marco mix's for a diet whey protein. Like that wasn't good enough on it's own, you 👇🏼 just like any newbie customer can get a great tasting bundle like this for < £50 🚚. Get onit guys and gals 🔥 If you're a regular gym goer, sportsman or would like to improve your dietary balance through adding some in supplementation be sure to check out #phdnutrition  👊🏻🙌 #sportsnutrition  #fit  #fitness  #fitnessmotivation  #nutrition  #getlean  #protein  #fitnessjourney  #phdnutrition  #TheSmartChoice 
Happy Halloween people! 👻🎃👻 Turn 🔊🔛
Can anybody guess what we're cooking up next? 
Comment below👇🏽 PS - Can you spot the Ghost 👻 in the Video? #TeamPhD #HappyHalloween
Happy Halloween people! 👻🎃👻 Turn 🔊🔛 Can anybody guess what we're cooking up next? Comment below👇🏽 PS - Can you spot the Ghost 👻 in the Video? #TeamPhD  #HappyHalloween 
Make #TheSmartChoice this weekend! Grab a Smart Bar™, rack up some steps & take in some great outdoor views👀 #PhDNutrition #ActiveLifestyle
How are people's Smart Chef recipes coming on? Remember we are giving away a FREE YEARS SUPPLY of Smart Bars for the best recipe, just TAG us in your posts and hash tag #SmartChef ! Check out this Baked Cookie Skillet! 😍 #TheSmartChoice #SmartChef #PhDNutrition #Giveaway
How are people's Smart Chef recipes coming on? Remember we are giving away a FREE YEARS SUPPLY of Smart Bars for the best recipe, just TAG us in your posts and hash tag #SmartChef  ! Check out this Baked Cookie Skillet! 😍 #TheSmartChoice  #SmartChef  #PhDNutrition  #Giveaway 
Only one more day till the weekend! Keep pushing👊🏽 #PhDNutrition#TeamPhD
WHAT A NIGHT! 3 years since @specialkellbrook won the IBF Welterweight Championship over in the states against all odds 🇺🇸👊🏽 #PhDNutrition #ThrowbackThursday
WHAT A NIGHT! 3 years since @specialkellbrook won the IBF Welterweight Championship over in the states against all odds 🇺🇸👊🏽 #PhDNutrition  #ThrowbackThursday 
Something I am getting asked by so many people lately is what supplements am I taking ⁉️
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So I have used many different supplement brands over the last couple years but to start all the supplements I am taking are coming from my personal favourite @phdnutritionuk 🙌🏽 I am using the isolate whey protein, intra BCAA+and also as of just today my order of the creatine mono-hydrate powder, another personal favour of mine is the PhD pre-workout pump edition , I have also used the test-matrix and felt insane differences in my performance 💪🏼
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So there it is that’s the supplements that I take on a daily basis to try and peak at the fitness game 🦍 looking to up your game just use my discount code PHDCS25 to get a tasty 25% off your entire order 👏🏼 also don’t forget to check out some of the Irish stores such as @hpnutrition  stocking the supplement company with “the difference 🙌🏽
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Also I hope everyone has heard the exciting news that @phdnutritionuk will be sponsoring  @bodypowerexpo this year 🙌🏽 buzzing for it !
Something I am getting asked by so many people lately is what supplements am I taking ⁉️ . . So I have used many different supplement brands over the last couple years but to start all the supplements I am taking are coming from my personal favourite @phdnutritionuk 🙌🏽 I am using the isolate whey protein, intra BCAA+and also as of just today my order of the creatine mono-hydrate powder, another personal favour of mine is the PhD pre-workout pump edition , I have also used the test-matrix and felt insane differences in my performance 💪🏼 . . So there it is that’s the supplements that I take on a daily basis to try and peak at the fitness game 🦍 looking to up your game just use my discount code PHDCS25 to get a tasty 25% off your entire order 👏🏼 also don’t forget to check out some of the Irish stores such as @hpnutrition stocking the supplement company with “the difference 🙌🏽 . . Also I hope everyone has heard the exciting news that @phdnutritionuk will be sponsoring @bodypowerexpo this year 🙌🏽 buzzing for it !
🤺 Getting comfortable under the bar moving some weight again! Want to squat 4 plates a side before too long 🙏🏼 Let’s get strong AF in 2018! 💥
🤺 Getting comfortable under the bar moving some weight again! Want to squat 4 plates a side before too long 🙏🏼 Let’s get strong AF in 2018! 💥
Da li ste probali naš AMINO DRIVE❔ 
Energetski napitak bez šećera, u dva izvanredna ukusa - Limun i Zelena jabuka❕
Sadrži:
✔5g BCAA
✔180mg kofeina
✔Dnevnu potrebu vitamina B6
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#energy #drink #bcaa #amino #drive #phdnutrition
#lemon #sourapple #energetskinapitak #kofein #fitness #training #workout
This guy! This guy! 
Remember to enjoy yourself when you work out. Working out with someone is always better.

Increase punctuality.

Higher levels of motivation.

Someone is there to push you harder.

Harder to get side tracked.

ALL small pieces of the puzzle that gets you working hard. 
#gym #gymlife #gymshark #workout #workoutmotivation #fitness #fitnessmotivation #fitnessjourney #fitnessmodel #personaltrainer #personaldevelopment #coaching #diet #health #nutrition #bodybuilding #bodypositive #bodygoals #journey #makechange #ukbff #ibff #miamipro #optimumnutrition #phdnutrition #tattoo #tattooideas
This guy! This guy! Remember to enjoy yourself when you work out. Working out with someone is always better. Increase punctuality. Higher levels of motivation. Someone is there to push you harder. Harder to get side tracked. ALL small pieces of the puzzle that gets you working hard. #gym  #gymlife  #gymshark  #workout  #workoutmotivation  #fitness  #fitnessmotivation  #fitnessjourney  #fitnessmodel  #personaltrainer  #personaldevelopment  #coaching  #diet  #health  #nutrition  #bodybuilding  #bodypositive  #bodygoals  #journey  #makechange  #ukbff  #ibff  #miamipro  #optimumnutrition  #phdnutrition  #tattoo  #tattooideas 
So getting into a good routine of posing twice a week at the moment. 
I’ve been so used to using mirrors for visual feedback that it has definitely made me a bit lazier. So doing all my practicing at the moment without mirrors and just going by feel. 
I definitely have more control of what is going on with my body and am able to get a better mind muscle connection just by feel.

This week I wasn’t feeling great. Not sure if it was just mental of physical but never the less just putting in the work and just doing what needs to be done. There will be good weeks and bad weeks but it’s consistency overall that will determine the progress. 
Current shapes 13 Weeks Out now. In a really good routine with cardio, training, meal prep and just everything in general. 
It’s just putting in the work and trusting the process.

#TheDifference #PhDNutrition #PerformanceNutrition #teampang @phdnutritionuk @extremegymglasgow #Glasgow @preppedandpacked #Aesthetics #UKAesthetics @sfnexpo @masrepsofficial @elitefitnessnetwork #follow #photooftheday #food #fitness #bodybuilding #comp #prep #marcos #flexible #dieting #foodprep #nutrition #bodytransformationcoach #thenextlevel
#instagrambodybuilding
So getting into a good routine of posing twice a week at the moment. I’ve been so used to using mirrors for visual feedback that it has definitely made me a bit lazier. So doing all my practicing at the moment without mirrors and just going by feel. I definitely have more control of what is going on with my body and am able to get a better mind muscle connection just by feel. This week I wasn’t feeling great. Not sure if it was just mental of physical but never the less just putting in the work and just doing what needs to be done. There will be good weeks and bad weeks but it’s consistency overall that will determine the progress. Current shapes 13 Weeks Out now. In a really good routine with cardio, training, meal prep and just everything in general. It’s just putting in the work and trusting the process. #TheDifference  #PhDNutrition  #PerformanceNutrition  #teampang  @phdnutritionuk @extremegymglasgow #Glasgow  @preppedandpacked #Aesthetics  #UKAesthetics  @sfnexpo @masrepsofficial @elitefitnessnetwork #follow  #photooftheday  #food  #fitness  #bodybuilding  #comp  #prep  #marcos  #flexible  #dieting  #foodprep  #nutrition  #bodytransformationcoach  #thenextlevel  #instagrambodybuilding 
Afternoon snack @phdnutritionuk smart bar and @twiningsteauk red bush tea 😊

#snack #phdnutrition #twiningstea #redbushtea #redbush #smartbar #nutrition #macros #personaltrainer #personaltraining #fitness #progressnotperfection #protein
Backday Thursday ✊
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This week my back has been filling loads better after a long injury so today took it steady doing lots of reps lots of sets.volume is always a must 👍
Doing stretches before and after exercises has help loads also been taking cacao powder, baobab powder and moringa powder all great natural super foods with all great benefits, and cbdhemp oils 👊
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#Homeworkouts
#Backmuscles
#Progress
#Superfoods
#Cbdhemp
Backday Thursday ✊ . This week my back has been filling loads better after a long injury so today took it steady doing lots of reps lots of sets.volume is always a must 👍 Doing stretches before and after exercises has help loads also been taking cacao powder, baobab powder and moringa powder all great natural super foods with all great benefits, and cbdhemp oils 👊 . #Homeworkouts  #Backmuscles  #Progress  #Superfoods  #Cbdhemp 
Christmas pudding power bites 💥🎅🏼 I’ve packed these with cinnamon, mixed spice and dried cranberries to make them extra Christmassy!
I tend to just eyeball all my ingredients until I get the right consistency so for these I used:
Dates (soaked in boiling water then blended)
@phdnutritionuk salted caramel whey protein
Chia seeds
Flaxseed
Ground almonds
Peanut butter
Maple syrup
Dried cranberries
Cinnamon
Mixed spice
(There were way more of these when I first made them but these are all that’s left 🙈)
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#proteinballs #energyballs #energybites #proteinsnack #healthysnack #homemade #recipeideas #christmaspudding #proteinbites #phdnutrition
Christmas pudding power bites 💥🎅🏼 I’ve packed these with cinnamon, mixed spice and dried cranberries to make them extra Christmassy! I tend to just eyeball all my ingredients until I get the right consistency so for these I used: Dates (soaked in boiling water then blended) @phdnutritionuk salted caramel whey protein Chia seeds Flaxseed Ground almonds Peanut butter Maple syrup Dried cranberries Cinnamon Mixed spice (There were way more of these when I first made them but these are all that’s left 🙈) - #proteinballs  #energyballs  #energybites  #proteinsnack  #healthysnack  #homemade  #recipeideas  #christmaspudding  #proteinbites  #phdnutrition 
HAPPINESS IS.....WHEN U ARRIVE AT WORK & YOUR COLLEAGUE HAS LEFT THIS BIT OF YUMMINESS IN YOUR CUPBOARD ❤️❤️... THANKS @jadernahlavice
HAPPINESS IS.....WHEN U ARRIVE AT WORK & YOUR COLLEAGUE HAS LEFT THIS BIT OF YUMMINESS IN YOUR CUPBOARD ❤️❤️... THANKS @jadernahlavice
C a r a m e l • Z o a t s
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Morning lovelies and happy Thursday! Sorry I didn’t post at all yesterday but I was super busy🙈 I did have time to take a photo of yesterday’s breakfast and of course I wouldn’t let a good photo go to waste! My post workout breakfast was salted caramel zoats using @jesssriv’s recipe, @phdnutritionuk salted caramel diet whey and @twochicksproducts egg whites, topped with @ohso_goodforyou chocolate, a coconut light @nutribombz, @picspeanutbutter, strawberries and frozen berries🍓🥜🥥 I have absolutely no idea why I went so long without making zoats! I’m addicted again🙈 don’t forget you can get 20% off @ohso_goodforyou with the code _elycia and 15% off the @nutribombz Christmas Box using CHRISTMASELYCIA15 🎄 As usual, the code NUTRIELYCIA75 will get you a huge 75% off your first box of @nutribombz💚 Have a lovely day everyone! Also, please DM me if your interested in winning £30 worth of healthy bliss ball ‘truffles’ (see my story for more details) -
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#phdnutrition #nutbutter #nutribombz #jesssriv #healthyfood #healthyeating #healthychoices #cleaneating #nutrition #health #fitness #fitfam #fitspo #fitnessaddict #fitnessmotivation #porridge #oatmeal #strengthfeed #iifym #macros #gains #fitfood #eatclean #healthy #healthylifestyle #oats #proats #picspeanutbutter #postworkout #TeamPhd
C a r a m e l • Z o a t s ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ Morning lovelies and happy Thursday! Sorry I didn’t post at all yesterday but I was super busy🙈 I did have time to take a photo of yesterday’s breakfast and of course I wouldn’t let a good photo go to waste! My post workout breakfast was salted caramel zoats using @jesssriv’s recipe, @phdnutritionuk salted caramel diet whey and @twochicksproducts egg whites, topped with @ohso_goodforyou chocolate, a coconut light @nutribombz, @picspeanutbutter, strawberries and frozen berries🍓🥜🥥 I have absolutely no idea why I went so long without making zoats! I’m addicted again🙈 don’t forget you can get 20% off @ohso_goodforyou with the code _elycia and 15% off the @nutribombz Christmas Box using CHRISTMASELYCIA15 🎄 As usual, the code NUTRIELYCIA75 will get you a huge 75% off your first box of @nutribombz💚 Have a lovely day everyone! Also, please DM me if your interested in winning £30 worth of healthy bliss ball ‘truffles’ (see my story for more details) - - #phdnutrition  #nutbutter  #nutribombz  #jesssriv  #healthyfood  #healthyeating  #healthychoices  #cleaneating  #nutrition  #health  #fitness  #fitfam  #fitspo  #fitnessaddict  #fitnessmotivation  #porridge  #oatmeal  #strengthfeed  #iifym  #macros  #gains  #fitfood  #eatclean  #healthy  #healthylifestyle  #oats  #proats  #picspeanutbutter  #postworkout  #TeamPhd 
We all have a starting point, that's for sure . But what matters is how far forward we travel and the progress we make. At the top are two pictures , both taken within the period of 0-6 months since I have started training. Lacking confidence and cardio day everyday. Aiming to lose weight , unhappy and very anxious.
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Ps I did not have a face and back picture to post from that period of time🤷🏻‍♀️
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At the bottom the two pictures are taken within the past period of time. The back one about 3 months ago and the front one only a few days ago. Went through a lot of bulking and cutting stages and through a lot of experimenting so I can find my balance. A lot of injuries , tears and "I can't do it" has happened between the top and bottom part but the main part is I never gave up. The physical change might not be enormous , maybe 7kg IN PLUS in between the two periods of time . However my mental will and strength has improved tons and tons and truly and honestly I couldn t be more proud of myself of what I have achieved.
We all have a starting point, that's for sure . But what matters is how far forward we travel and the progress we make. At the top are two pictures , both taken within the period of 0-6 months since I have started training. Lacking confidence and cardio day everyday. Aiming to lose weight , unhappy and very anxious. - Ps I did not have a face and back picture to post from that period of time🤷🏻‍♀️ - At the bottom the two pictures are taken within the past period of time. The back one about 3 months ago and the front one only a few days ago. Went through a lot of bulking and cutting stages and through a lot of experimenting so I can find my balance. A lot of injuries , tears and "I can't do it" has happened between the top and bottom part but the main part is I never gave up. The physical change might not be enormous , maybe 7kg IN PLUS in between the two periods of time . However my mental will and strength has improved tons and tons and truly and honestly I couldn t be more proud of myself of what I have achieved.
Three years, still no six pack 😂 seriously though, I could look at how soft my stomach is and get discouraged OR I can look at my quads and realize how far I’ve come!! It’s easy to pick faults with yourself, and let those faults take away from everything you’ve achieved! What changes have you made that you’re most proud of? Not necessarily physical!!!
Three years, still no six pack 😂 seriously though, I could look at how soft my stomach is and get discouraged OR I can look at my quads and realize how far I’ve come!! It’s easy to pick faults with yourself, and let those faults take away from everything you’ve achieved! What changes have you made that you’re most proud of? Not necessarily physical!!!
Swipe Left ! So as I’ve mentioned on my story I will be releasing a very big competition soon , so trust me keep an eye out 😵 Christmas is so soon! Before we know it we will have everyone motivated to start the year off good by “getting healthy & fit” don’t wait start now prep yourself for success by starting now ahead of everyone else 💪🏼
Swipe Left ! So as I’ve mentioned on my story I will be releasing a very big competition soon , so trust me keep an eye out 😵 Christmas is so soon! Before we know it we will have everyone motivated to start the year off good by “getting healthy & fit” don’t wait start now prep yourself for success by starting now ahead of everyone else 💪🏼
You didn’t come this far, just to come this far... there are no shortcuts. If you want something, work for it! Stay humble and surround yourself with good people. I may not be exactly where I want to be right now.. it may take months, years. But why dream your dreams when you have the ability to live them.. cheesy but you get one life, live it how you want to live it. I’ve had others dictate how I’ve lived my life in the past, in all honesty I was stupid enough to allow it to happen. Every day, every hour we are always learning and on a journey. Whatever it is you want to do, take the plunge and do it.. ...
Hump day and keeping it all RAW
You didn’t come this far, just to come this far... there are no shortcuts. If you want something, work for it! Stay humble and surround yourself with good people. I may not be exactly where I want to be right now.. it may take months, years. But why dream your dreams when you have the ability to live them.. cheesy but you get one life, live it how you want to live it. I’ve had others dictate how I’ve lived my life in the past, in all honesty I was stupid enough to allow it to happen. Every day, every hour we are always learning and on a journey. Whatever it is you want to do, take the plunge and do it.. ... Hump day and keeping it all RAW
5kg/11lbs up since this pic from October 💪🏼 -

Weight has steadily been on the rise but then this past week, even though I’m eating the same and sticking to the same training plan, it has stayed the same. Why? 👇🏼 -

Metabolic Adaptation. As with any diet your body will eventually adapt to it. What was previously an amount of calories to put me in a slight surplus has now become my maintenance calories, with the metabolism speeding up. This is why I would always recommend the following:
Aiming for fat loss: Gradually decrease calories consumed or gradually increase calories burnt. (Never start a fat loss diet with calories too low or doing hours of cardio!) Aiming to gain: Gradually increase calories when weight gain stops (You could decrease the amount of calories burnt, but I would always advise being active! 😅) -

I will be adding another 50g of carbs to my daily macronutrient intake, which is an extra 200 calories per day. If this doesn’t do the trick I will simply increase the amount again. Whatever your goal: Nice and steady is always the way 💪🏼 #LetsGrow
5kg/11lbs up since this pic from October 💪🏼 - Weight has steadily been on the rise but then this past week, even though I’m eating the same and sticking to the same training plan, it has stayed the same. Why? 👇🏼 - Metabolic Adaptation. As with any diet your body will eventually adapt to it. What was previously an amount of calories to put me in a slight surplus has now become my maintenance calories, with the metabolism speeding up. This is why I would always recommend the following: Aiming for fat loss: Gradually decrease calories consumed or gradually increase calories burnt. (Never start a fat loss diet with calories too low or doing hours of cardio!) Aiming to gain: Gradually increase calories when weight gain stops (You could decrease the amount of calories burnt, but I would always advise being active! 😅) - I will be adding another 50g of carbs to my daily macronutrient intake, which is an extra 200 calories per day. If this doesn’t do the trick I will simply increase the amount again. Whatever your goal: Nice and steady is always the way 💪🏼 #LetsGrow 
Time to get Pumped ⌚️ 💪🏽 #TeamPhD #WorkoutWednesday
Leek soup for dinner. Never thought that it will be this sweet 😍. Hope to read an article tonight. #phdnutrition #phdlife #cleaneating #healthyfood
We have that @phdnutritionuk Diet Whey Bar hookup in store 😍 #CNSport #Supplements #Nutrition #Advice #PHDNutrition
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Post leg day protein oat porridge using @phdnutritionuk white chocolate deluxe and topped off with some left over choc chips 😉👊🏻
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@phdnutritionuk 
#raiseyourlevel
Post leg day protein oat porridge using @phdnutritionuk white chocolate deluxe and topped off with some left over choc chips 😉👊🏻 . . . @phdnutritionuk #raiseyourlevel 
#mma #fighter #photo #phdnutrition #staytuned
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@phdsrbija
Čestitamo našem @mmaniacsecutor na još jednom uspehu u nizu! 💪👏
Ne sumnjamo u njega da će tako i nastaviti! 🔥😊
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#mma #secutor #grappling #jiujitsu #judo #boxing #taekwondo #champion #phdnutrition #supplementshop #1stplace
Can’t wait to get those comp shredz back.

It’s safe to say that it has been a productive few years adding some more thickness to my legs and back. 
Hoping once I lean out again that it will bring on a more improved physique to the stage.

First picture was a progress picture from 2 years ago and second picture is current off season shape 14 weeks out.

Chiselling away week upon week until that finished article.

More mass added plus epic condition should be a cracking end result.  #TheDifference #PhDNutrition #PerformanceNutrition #teampang @phdnutritionuk @extremegymglasgow #Glasgow @preppedandpacked #Aesthetics #UKAesthetics @sfnexpo @masrepsofficial @elitefitnessnetwork #follow #photooftheday #food #fitness #bodybuilding #comp #prep #marcos #flexible #dieting #foodprep #nutrition #bodytransformationcoach #thenextlevel
#instagrambodybuilding
Can’t wait to get those comp shredz back. It’s safe to say that it has been a productive few years adding some more thickness to my legs and back. Hoping once I lean out again that it will bring on a more improved physique to the stage. First picture was a progress picture from 2 years ago and second picture is current off season shape 14 weeks out. Chiselling away week upon week until that finished article. More mass added plus epic condition should be a cracking end result. #TheDifference  #PhDNutrition  #PerformanceNutrition  #teampang  @phdnutritionuk @extremegymglasgow #Glasgow  @preppedandpacked #Aesthetics  #UKAesthetics  @sfnexpo @masrepsofficial @elitefitnessnetwork #follow  #photooftheday  #food  #fitness  #bodybuilding  #comp  #prep  #marcos  #flexible  #dieting  #foodprep  #nutrition  #bodytransformationcoach  #thenextlevel  #instagrambodybuilding 
Half fish and load of broccoli 😍 Getting ready for gym and all! #phdlife #phdnutrition #cleaneating #healthyfood
Chocolate mint....didn’t know what to think at first but it tastes like I’m drinking an aftereight or even a peppermint patty! Not bad for:
🔅40g protein
🔅6.4g bcaa 🔅5g creatine 🔅6.5g glutamine & glutamic acid

#phdnutrition #phdsynergyiso7 #fitness #supplements #gettingstuffdone
I always start the day with these in addition to my breakfast for that extra boost before my workout.

#breakfasttime #startthedayright #supplements #nutrition #macros #protein #energy #recovery #optimumnutrition #myprotein #phdnutrition
Such a late post but it’s been one of those days 🙈better late than never, and among the things I’ve committed to, is making the effort with IG. I took a step back from it for a portion of this year because I felt like it wasn’t having a positive impact on my life anymore and I’m glad I did. I cleared out a bunch of spammy followers because after taking the time I realized that little follower number meant absolutely nothing unless I was actually connecting with people. I needed space to remember why I fell in love with this platform in the first place, the positivity, the community, sharing my passions and beliefs with other people who could relate to them, to learn from people who think differently, who know more than me, to inspire and be inspired. If social media isn’t making you happy, take a step back. It doesn’t have to be cold turkey, just consciously limit your use for a while. And if following someone makes you feel shitty, unfollow them. Including me. I promise I won’t take offense 😊😊
Such a late post but it’s been one of those days 🙈better late than never, and among the things I’ve committed to, is making the effort with IG. I took a step back from it for a portion of this year because I felt like it wasn’t having a positive impact on my life anymore and I’m glad I did. I cleared out a bunch of spammy followers because after taking the time I realized that little follower number meant absolutely nothing unless I was actually connecting with people. I needed space to remember why I fell in love with this platform in the first place, the positivity, the community, sharing my passions and beliefs with other people who could relate to them, to learn from people who think differently, who know more than me, to inspire and be inspired. If social media isn’t making you happy, take a step back. It doesn’t have to be cold turkey, just consciously limit your use for a while. And if following someone makes you feel shitty, unfollow them. Including me. I promise I won’t take offense 😊😊
Quick chest n Biceps session powered by www.definitionnutrition.com Nutrition That Defines You  #nofilter #defined #weightloss #proteinworks #protein #whey #proteinworld #proteinworks #goldstandard #gym #gonutrition #goprotein #fitfam #instafit #instafamous #tags4likes #maxinutrition #myprotein #phdnutrition #ripped #sixpack #forzanutrition #marsprotein
Big fan of the PHD Protein Bars and in my opinion best tasting bars out there right now 👊 But how they get the sugars and carbs so low is beyond me? 🤔 Be ordering a couple of boxes for myself in New year to help with my sweet tooth 😉😊 #proteinbar #phdnutrition #flavour
Big fan of the PHD Protein Bars and in my opinion best tasting bars out there right now 👊 But how they get the sugars and carbs so low is beyond me? 🤔 Be ordering a couple of boxes for myself in New year to help with my sweet tooth 😉😊 #proteinbar  #phdnutrition  #flavour 
5 x 3 paused box squats at (252 lb) 110kg body weight is 56kg (123 lb)💪🏼 I sometimes forget how much progress I have made, this was my max just over a year ago! Couldn’t thank @barbellstrengthsystems any more ❤️ The confidence and motivation lifting has given me is unbelievable and I have been supported by the best team 😀
5 x 3 paused box squats at (252 lb) 110kg body weight is 56kg (123 lb)💪🏼 I sometimes forget how much progress I have made, this was my max just over a year ago! Couldn’t thank @barbellstrengthsystems any more ❤️ The confidence and motivation lifting has given me is unbelievable and I have been supported by the best team 😀
#LegDay ...A few weeks and I’ll be on the beach... quads and short shorts are a must 🍗😆✈️🇳🇿🇦🇺
- 🎥 Overloading the quads with the leg press after leg extensions and squats. More from today’s leg session on my instagram story! #Progress -

Who else killed a big workout today!? 🔥🙌🏼
#LegDay  ...A few weeks and I’ll be on the beach... quads and short shorts are a must 🍗😆✈️🇳🇿🇦🇺 - 🎥 Overloading the quads with the leg press after leg extensions and squats. More from today’s leg session on my instagram story! #Progress  - Who else killed a big workout today!? 🔥🙌🏼
What music does everybody listen to, to get motivated in the gym? 💪🏽PhD Playlists coming soon... Submit song requests below👇🏽😂 🎧 #TeamPhD
What music does everybody listen to, to get motivated in the gym? 💪🏽PhD Playlists coming soon... Submit song requests below👇🏽😂 🎧 #TeamPhD 
Fitbox66 collaborates with Self Defence Academy Deligiannopoulos... for the best results😎 #selfdefence #academy #selfdefense #instructor #fitbox66 #always #ready #always #safe #fit #fitness #proteinmaster #PHDNUTRITION @katsias_  @npart @gchacharone
We have waited a long time for these...🙌
@phdnutritionuk Smart Bar Nut Butter has landed here at Taurus & it does not disappoint! 👏👏
A whole Smart Bar has been cut up and put in each of these tubs! 😍😍
Available now in store & online! 👌💪
We have waited a long time for these...🙌 @phdnutritionuk Smart Bar Nut Butter has landed here at Taurus & it does not disappoint! 👏👏 A whole Smart Bar has been cut up and put in each of these tubs! 😍😍 Available now in store & online! 👌💪
Weighted vest (10kg) workouts are the best 🤙
5 rounds 
2rope climbs 
20press ups 
40air squats 
With @jimmy_dubstrength 
#crossfit #crossfithull #wod #workout #fitness #hardwork #teamphd #phdnutrition #weightlifting #strength 
@phdnutritionuk 
@dubstrength 
@the_liftinglab
GET IN TOUCH TODAY! FAST RESULTS GUARANTEED💪🏼 - #fitness #gym #fitnessmotivation #health #muscle #lift #muscle #mydubai #dubaifitfam # #fitspo #getfit #dubaimarina #difc #jlt #jbr #personaltrainer #fitnessindxb #phd #phdnutrition
Start the day a bit late. At least i had a good meal. Need to finish one book tho. #phdlife #phdnutrition #cleaneating #salad
Legday Tuesday 😎
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#MyProteinUK
#kikihealth
#Legday
#Quads
I think someone’s been up watching Mission Impossible last night... can’t blame her for wanting a @phdnutritionuk Smart Bar though 😍🤩 #solefitness #solefitnessglenfield #phd #phdnutrition #phdnutritionuk #elfontheshelf2017 #elfontheshelf #elf #naughtyelf #elfbabe #gymelf #naughty #christmas #merrychristmas #missionimpossible #phdsmartbar #protein #proteinbar #smartbar #smart #instafit #fitfam #gymsnack #gym
#18weeksout 😱😱 part of me can’t believe I’m actually prepping again after the last time 🙈 and for longer too! At the end of the day I love it though, I love the challenge, I love pushing myself, I love the work and I LOVE the stage. I also love the community, bikini girls are the kindest, most supportive ladies and nothing beats a sport where you’re so sincerely cheering on your competition 👙💖💖💖
#18weeksout  😱😱 part of me can’t believe I’m actually prepping again after the last time 🙈 and for longer too! At the end of the day I love it though, I love the challenge, I love pushing myself, I love the work and I LOVE the stage. I also love the community, bikini girls are the kindest, most supportive ladies and nothing beats a sport where you’re so sincerely cheering on your competition 👙💖💖💖
Going into week 4 of my off season plan. Diet has been in a slight calorie surplus, sticking to a plan that not only hits my macronutrient needs but also eating quality/clean foods that I enjoy! 🍲
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Feeling the best I’ve felt for a long time. Full of energy and loving training! 🔋🏋🏻‍♂️
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2018 will soon be upon us, for any help needed with your diet plan ready for the new year. Feel free to DM me, always happy to help! 😀🤙🏼
Going into week 4 of my off season plan. Diet has been in a slight calorie surplus, sticking to a plan that not only hits my macronutrient needs but also eating quality/clean foods that I enjoy! 🍲 - Feeling the best I’ve felt for a long time. Full of energy and loving training! 🔋🏋🏻‍♂️ - 2018 will soon be upon us, for any help needed with your diet plan ready for the new year. Feel free to DM me, always happy to help! 😀🤙🏼
Full Day of Medium Defizit Day in Nottingham!🔥
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Ich befinde mich ja aktuell im Minicut in meiner 5ten Woche und ich hatte mich dafür entscheiden letzte Woche sowohl Freitag als auch Sonntag moderate Defizittage zu fahren um damit einen guten Kompromiss aus Diät, Essen genießen und trotzdem keine Zeit durch 3 Refeeds zu verlieren, zu schließen. Würde das nicht jedem so empfehlen aber ich weiß was ich mache und ich wollte keine Zeit mehr verlieren und schnellstmöglich mit einer guten Ausgangslage wieder in den Aufbau!📈
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Am Konferenztag selber habe ich mit ~3000Kcal gerefeedet und nur Protein/Kcals getrackt. Ich habe zwei Mahlzeiten geschätzt und daher gab es morgens nur Whey und Obst. Mittags habe ich vernünftige Entscheidungen getroffen, damit ich dann möglichst viel offen hatte zum Abend hin.😋
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Freitag wurden es ~2500Kcal bei 311C/170P/68F und 30g Ballaststoffen.
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Mahlzeit 1: Proteinkaffee mit 33g Whey. 2C/27P/51F.
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Mahlzeit 2 (nicht im Bild): ~12g EAAs. 1C/12P/0F.
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Mahlzeit 3 (Pre-Workout): PHD Diet Whey Bar, 200g Proteinjoghurt mit ~200g Erdbeeren, zwei Karamell-Reiswaffeln, eine Kiwi und 250g Obst Mix dazu. 118C/45P/8F.
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Mahlzeit 4 (Post Workout): ~12g EAAs, ~140g gekochter Basmati Reis mit Hähnchen und Gemüse. Als Dessert ein PHD Diet Whey Bar, ein Kinder Bueno und ein Kitkat. Dazu 4g Fischöl, 5000IU D3 und 5g Kreatin. 191C/86P/59F.
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Diätet ihr aktuell oder seid ihr voll im Aufbau? Schönen Abend euch!😊
Full Day of Medium Defizit Day in Nottingham!🔥 | Ich befinde mich ja aktuell im Minicut in meiner 5ten Woche und ich hatte mich dafür entscheiden letzte Woche sowohl Freitag als auch Sonntag moderate Defizittage zu fahren um damit einen guten Kompromiss aus Diät, Essen genießen und trotzdem keine Zeit durch 3 Refeeds zu verlieren, zu schließen. Würde das nicht jedem so empfehlen aber ich weiß was ich mache und ich wollte keine Zeit mehr verlieren und schnellstmöglich mit einer guten Ausgangslage wieder in den Aufbau!📈 | Am Konferenztag selber habe ich mit ~3000Kcal gerefeedet und nur Protein/Kcals getrackt. Ich habe zwei Mahlzeiten geschätzt und daher gab es morgens nur Whey und Obst. Mittags habe ich vernünftige Entscheidungen getroffen, damit ich dann möglichst viel offen hatte zum Abend hin.😋 | Freitag wurden es ~2500Kcal bei 311C/170P/68F und 30g Ballaststoffen. | Mahlzeit 1: Proteinkaffee mit 33g Whey. 2C/27P/51F. | Mahlzeit 2 (nicht im Bild): ~12g EAAs. 1C/12P/0F. | Mahlzeit 3 (Pre-Workout): PHD Diet Whey Bar, 200g Proteinjoghurt mit ~200g Erdbeeren, zwei Karamell-Reiswaffeln, eine Kiwi und 250g Obst Mix dazu. 118C/45P/8F. | Mahlzeit 4 (Post Workout): ~12g EAAs, ~140g gekochter Basmati Reis mit Hähnchen und Gemüse. Als Dessert ein PHD Diet Whey Bar, ein Kinder Bueno und ein Kitkat. Dazu 4g Fischöl, 5000IU D3 und 5g Kreatin. 191C/86P/59F. | Diätet ihr aktuell oder seid ihr voll im Aufbau? Schönen Abend euch!😊