Love this cool action shot that Kate got of me from the weekend 📷 Only over a week until we fly out to the UK to compete in the world championships, the excitement is real 🔥
Also if you are in the Cork/Munster region looking for a spray tan for a photoshoot or competition i would highly recommend Dee from @comptancork she did an amazing job. 👏
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You've known it for years, known it all along. It was never about the attention or the trophies. It was never about being validated by an audience or changing the minds of naysayers. When it is all said and done, it was always for you. An unflinching iconoclast. It was always about how far you could push yourself and in the process, find who you were and what you were made of.
1 DAYS FOOD
Killing prep this time round. Today was my carb day. 🔶2200 CALORIES🔶
Carbohydrates 130g should of been 200g but really didn’t think I needed it even after 2 session today.
Bagels + Mash 😀
Quickly switched over to a powerlifting programme for the next while👊🏼 Big Step up as I’m not use to the heavier weights nor a bloody leg 😂 - We all got to start somewhere, will be recording the switch over in programme also while shredding down 😵😵
180kg squats for 5 reps 🙌🏼 so last Friday I had a "test" day in the gym where I essentially tested out an estimated 85% of my 1 rep max for reps on squat , bench and deadlift. Not something I do often but it's a great way of gaging progress as well as finding out my strength 🙌🏼
When someone decided to tell you that you don't have quads... That picture begs to differ 😑🙋
It's only when you look back at prep that you realise how ridiculous it was... The double sessions, the crazy strict on tracking of food.. it just confirms stage lean isn't even remotely sustainable.. 😑 In the moment I found it a walk in the park because I had tunnel vision and I was sooooo focused on the end result that any sense on what I was doing went out the window... 😶 .
Now that I'm reversing out I had my eyes brutally opened to how strict I was... I struggle with how I can relax my tracking slightly so I can allow for a non-tracked treat here and there and not get hyped up over it... A few nice meals out every so often isn't going to make me balloon just like a few salads won't make me skinny... 🙋🍦🍴
Dieting hard can make you have a bad relationship with food and it can be tough to fix that... So what if you eat more biscuits then you thought humanely possible... Draw a line there and then... And continue on with your day as normal!!! 😊 Don't do punishment cardio or feel guilty or restrict yourself more because sure the restrictions are what tend to make people over eat so don't get into the Binge- restriction diet cycle because thats not good for you... 🙈 Its okay to have biscuits and cake and what not... Food is yummy! Enjoy it!!😊🍦🙊 .
Photo credit to @oskarboralphotography 😎
Going to be upping my leg frequency during this bulk. I haven't been able to put on the size I've wanted due to my groin injury I've suffered with for nearly 2 years now. But with rehab and the resting as much as I can I've been able to up my frequency thankfully. Time to put on some serious size on them 💥
Yeyyyy, final 6week breast checkup done today, I'm delighted with them and I'm ready to start lifting weights again thank God!! All I've done is legs and biceps the last few weeks. Never thought id say this but I'm dying to get back to doing squats with weights! Time to build this definition back up again, hopefully won't take too long!
This game can be quite lonely at times. It’s nice to get some recognition for the work I’ve put in.
Thanks so much to the mayo news.
Great job from a talent young journalist @gerry_flan_93
If you want the read it there’s a link on my story.
Hopefully it’s not the last time my picture will be published ☺️💪🏻 #DreamBig
Just my lil sis SLAYING her shoot @amybreen94 😍🔥👭 I've genuinely never met anyone to complain as little as this one- even getting some tough news the night before the show, took it all in her stride and soldiered on- a true champ ❤ DYING to get my hands on her for a full season 🔥🔥🔥
In a follow up to my last post on stages of fat loss ,here's a non filtered pic of my current condition with 7kg weight gain through reverse diet .
Reverse dieting is so important as I'm sure all of you that are coming away from the strict prep diet are discovering as the body has had a massive weight/fat loss through a restricted diet so it's only natural that as soon as you start your binging on the treats you missed so much after the show that your digestive system will not be able to handle the drastic change of food types with the massive increase in sugars and carbs causing your abdomen to bloat and swelling&water retention around your joints which can be dangerous if not managed with a controlled reverse diet to allow the body to regulate itself and return to normal daily function
I have only this year after 5 competitions and got the reverse diet correct well 80% which is good enough as I'm only human as well 😊
I did fall off the wagon initially for 3 days but corrected my food intake with healthier tasty choices that were not calorie dense and full of nutrition
Initially I gained 10kg in 48hours through incorrect foods and approx 8 lbs of water retention but once I made the appropriate changes in diet my body returned to a heathier weight of 95kgs which is about 3 kgs off my normal weight which is we're I'm currently at in this pic
Nice and full again and feeling great with strength
Training was Back at 5 sessions per week with cardio to keep everything flowing through the body & help the detox proceedings from such a stressful prep on the body
I do think that the diet reversal is such a hard thing for anyone to control when they are unaware of the massive struggle post show when most prep coaches will have walked away and not given thier clients the appropriate info to help them to return to normal living without the massive pit fall of excessive weight gain and in a lot of cases eating disorders as people need to realise your body does not want to be at such a low body fat and it's impossible to stay that lean so be sensible and do the right thing ,get the pics and let it go and enjoy a full balanced diet & smile again 😁rant over. 👍😁😁😁😁