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    Julian Chapman
    @jule5fitness

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Last nights meat πŸ– free culinary delights πŸ˜‰  Macros 35g protein, 131g carbs (17g fibre), 25g fat.  Singapore style noodles, preparation time 20 mins. β€’place 100g of rice noodles in warm water to soak for 20 mins β€’while noodles are soaking, season 200g  of mock chicken ( I use tkc chicken pieces, or use tofu if preferred) with a heaped teaspoon of curry powder, a teaspoon of garlic salt and black pepper. Cooking in a little oil for 5-10 mins, put to side β€’ roughly slice, half a white onion, 3 sprigs spring onion, two cloves garlic, pak choi, and baby broccoli ( add chilli if you want it hot) season with , a level table spoon of curry powder,  a little garlic salt and add veg back to pan with a some chilli oil, sautΓ© till veg is soft. β€’add mock chicken, and noodles to the veg and warm through  Very easy and incredibly tasty, you can adjust ingredients to suit your calorie and macro needs πŸ˜‰
Last nights meat πŸ– free culinary delights πŸ˜‰ Macros 35g protein, 131g carbs (17g fibre), 25g fat. Singapore style noodles, preparation time 20 mins. β€’place 100g of rice noodles in warm water to soak for 20 mins β€’while noodles are soaking, season 200g of mock chicken ( I use tkc chicken pieces, or use tofu if preferred) with a heaped teaspoon of curry powder, a teaspoon of garlic salt and black pepper. Cooking in a little oil for 5-10 mins, put to side β€’ roughly slice, half a white onion, 3 sprigs spring onion, two cloves garlic, pak choi, and baby broccoli ( add chilli if you want it hot) season with , a level table spoon of curry powder, a little garlic salt and add veg back to pan with a some chilli oil, sautΓ© till veg is soft. β€’add mock chicken, and noodles to the veg and warm through Very easy and incredibly tasty, you can adjust ingredients to suit your calorie and macro needs πŸ˜‰
#flashbackfriday it wouldn't be a proper Instagram fitness page without the weekly throwbacks to those leaner days πŸ˜‚πŸ˜‚. Here's a pic never before seen, I think I could have maybe just maybe passed for a fitness model here, as Im  not looking like a rabbit In head lights with server constipation for once πŸ˜‚πŸ˜‚ thanks go to @matt__marsh for this great shot 😊
#flashbackfriday  it wouldn't be a proper Instagram fitness page without the weekly throwbacks to those leaner days πŸ˜‚πŸ˜‚. Here's a pic never before seen, I think I could have maybe just maybe passed for a fitness model here, as Im not looking like a rabbit In head lights with server constipation for once πŸ˜‚πŸ˜‚ thanks go to @matt__marsh for this great shot 😊
You're  in for a treat today, I haven't posted in about a week and now you are getting two posts in 1 day πŸ˜‚πŸ˜‚ jokes aside. I feel privileged and very lucky to have such a vast audience but I have noticed that as my following grows so does the proportion of fake/ghost followers. I'd say that as much as per 5 followers only 1 of them is real and as my following grows so does the  proportion of fake accounts.  Has anybody else noticed this trend as there following has grown? Obviously I'd like to talk to a real audience and not some ghost πŸ‘» πŸ‘»πŸ‘» town πŸ˜‚
You're in for a treat today, I haven't posted in about a week and now you are getting two posts in 1 day πŸ˜‚πŸ˜‚ jokes aside. I feel privileged and very lucky to have such a vast audience but I have noticed that as my following grows so does the proportion of fake/ghost followers. I'd say that as much as per 5 followers only 1 of them is real and as my following grows so does the proportion of fake accounts. Has anybody else noticed this trend as there following has grown? Obviously I'd like to talk to a real audience and not some ghost πŸ‘» πŸ‘»πŸ‘» town πŸ˜‚
#throwbackthursday keeping it real. I could post a picture of me contest lean but for a true representation of progress I thought that I would compare these to pics , left hand pic being around 4 years ago (what I would call the beginning of my true fitness journey) and right hand picture (my most recent physique update) I would hazard a guess that i am similar body fat with an increase of about 5 kg (75kg vs 80kg) Some may think that 4 years is a long time to get from left to right, but I looked at this comparison and was very happy with my progress. its pretty easy to get caught up with the short term. Looking  at yourself day to day, week to week and feeling that you aren't getting anywhere. comparing yourself to other peoples journeys and feeling some what deflated with your own. Just remember where you came from,  keep consistent (that's with anything you do) and trust in the process πŸ˜‰πŸ’ͺ🏽
#throwbackthursday  keeping it real. I could post a picture of me contest lean but for a true representation of progress I thought that I would compare these to pics , left hand pic being around 4 years ago (what I would call the beginning of my true fitness journey) and right hand picture (my most recent physique update) I would hazard a guess that i am similar body fat with an increase of about 5 kg (75kg vs 80kg) Some may think that 4 years is a long time to get from left to right, but I looked at this comparison and was very happy with my progress. its pretty easy to get caught up with the short term. Looking at yourself day to day, week to week and feeling that you aren't getting anywhere. comparing yourself to other peoples journeys and feeling some what deflated with your own. Just remember where you came from, keep consistent (that's with anything you do) and trust in the process πŸ˜‰πŸ’ͺ🏽
Apologies for the lack of updates, but I've been away on holiday (again) πŸ˜‚ but this time a slightly different holiday than the norm. I've teamed up with @properformanceclinic on an excursion to Tenerife at the t3 training camp and what a great experience it has been thus far, the facilities cater for all sports, body building, crossfit, track and field, tennis, swimming, you name it they have it. With the 5* hotel located directly opposite the facility I've never had training so easy and accessible. Anyways, onto today's session... deadlifts was the focus for today, in all honesty it was far from my best workout (training in the early am, sun burnt, dehydrated) meant I was feeling less than 100% but I managed to grind out my session none the less. Here's me working up from 100kg to my second set of 200kg 😊πŸ’ͺ🏽
Apologies for the lack of updates, but I've been away on holiday (again) πŸ˜‚ but this time a slightly different holiday than the norm. I've teamed up with @properformanceclinic on an excursion to Tenerife at the t3 training camp and what a great experience it has been thus far, the facilities cater for all sports, body building, crossfit, track and field, tennis, swimming, you name it they have it. With the 5* hotel located directly opposite the facility I've never had training so easy and accessible. Anyways, onto today's session... deadlifts was the focus for today, in all honesty it was far from my best workout (training in the early am, sun burnt, dehydrated) meant I was feeling less than 100% but I managed to grind out my session none the less. Here's me working up from 100kg to my second set of 200kg 😊πŸ’ͺ🏽
I've been on a plant based diet for quite some time now, and I feel great, as you can see from my updates, I have been making those all important "gains" I'd say that although I am not at my all time strongest I am certainly carrying more muscle then I ever have. Initially when I made the jump I was a little fearful, I had that voice saying "I'd loose all my strength, I wouldn't be able to progress" ect. But really it has been the opposite, sure my training was stagnant post competing but that was due to bad programming of my half. Now I've made the adjustments to my training, I'm beating my log book every session and progressing like I haven't done in years. Anyways..... This has quickly become a daily staple, one of my favourite meals and a meal I sometimes consume twice daily, preparation time is minimal (2 minutes max) @jonvenus Inspired this meal, so thanks man 😊 β€’add 100g of rolled oats to a large bowl (I also add a sachet of golden syrup oats for extra flavour) β€’mix 2 servings of @vivolife raw plant protein (salted maca Caramel flavour) with 400ml almond milk, add to bowl of oats and stir β€’chop up a large banana 🍌 and add 100g of frozen fruit to the mix (I love frozen blueberries)  I consume this as it is, but if you were to leave the oats with the protein mix in the fridge over night you'd have a softer consistency  This is a perfect gainer meal for anybody that is struggling to put weight on living on a plant based diet simply adding a hefty serving of peanut butter to the mix would make it even more calorie dense  CALORIE + MACROS (pictured serving)  Calories :1014 Protein : 80g Carbs : 122g (19g fibre)  Fat : 20g
I've been on a plant based diet for quite some time now, and I feel great, as you can see from my updates, I have been making those all important "gains" I'd say that although I am not at my all time strongest I am certainly carrying more muscle then I ever have. Initially when I made the jump I was a little fearful, I had that voice saying "I'd loose all my strength, I wouldn't be able to progress" ect. But really it has been the opposite, sure my training was stagnant post competing but that was due to bad programming of my half. Now I've made the adjustments to my training, I'm beating my log book every session and progressing like I haven't done in years. Anyways..... This has quickly become a daily staple, one of my favourite meals and a meal I sometimes consume twice daily, preparation time is minimal (2 minutes max) @jonvenus Inspired this meal, so thanks man 😊 β€’add 100g of rolled oats to a large bowl (I also add a sachet of golden syrup oats for extra flavour) β€’mix 2 servings of @vivolife raw plant protein (salted maca Caramel flavour) with 400ml almond milk, add to bowl of oats and stir β€’chop up a large banana 🍌 and add 100g of frozen fruit to the mix (I love frozen blueberries) I consume this as it is, but if you were to leave the oats with the protein mix in the fridge over night you'd have a softer consistency This is a perfect gainer meal for anybody that is struggling to put weight on living on a plant based diet simply adding a hefty serving of peanut butter to the mix would make it even more calorie dense CALORIE + MACROS (pictured serving) Calories :1014 Protein : 80g Carbs : 122g (19g fibre) Fat : 20g
Throwback, to my leanest times and halfnatty lighting of peace βœŒοΈπŸ˜‚ I performed a pretty simple ab regimes twice weekly at this point  3 sets of ab rollouts to failure 3 sets standing resistant band side crunches  And I would occasionally  include something I call a serratus dip ( an exercise I haven't  seen performed before) which involves setting up on a dip station keeping arms straight and doing a reverse shrug πŸ˜‰  The most important part of this equation and one that people sometimes forget to take into account is that however much you train your abs if you are not a a low enough body fat you will not see them. Simply look at my most recent pics and you will see that you can hardly make out my abs although they are just as well developed as in these pictures. For anyone one that is interested in my ab regime, simply comment below and I will tag you in the video πŸ˜‰πŸ‘πŸ½
Throwback, to my leanest times and halfnatty lighting of peace βœŒοΈπŸ˜‚ I performed a pretty simple ab regimes twice weekly at this point 3 sets of ab rollouts to failure 3 sets standing resistant band side crunches And I would occasionally include something I call a serratus dip ( an exercise I haven't seen performed before) which involves setting up on a dip station keeping arms straight and doing a reverse shrug πŸ˜‰ The most important part of this equation and one that people sometimes forget to take into account is that however much you train your abs if you are not a a low enough body fat you will not see them. Simply look at my most recent pics and you will see that you can hardly make out my abs although they are just as well developed as in these pictures. For anyone one that is interested in my ab regime, simply comment below and I will tag you in the video πŸ˜‰πŸ‘πŸ½
#waybackwednesday another excuse to throw up old pics haha but A shot I don't think I have posted before. This was two days prior to the UK Finals. Not the prettiest of images but just an idea of the extremes I had to go to in natural body building to be somewhat competitive, you'd be surprised but on the pro stage this would look some weeks out πŸ˜‚πŸ™ˆ I look back at this with some excitement, as I know when I get back on stage that this is my only competition and something I look forward to beating πŸ˜‰πŸ’ͺ🏽
#waybackwednesday  another excuse to throw up old pics haha but A shot I don't think I have posted before. This was two days prior to the UK Finals. Not the prettiest of images but just an idea of the extremes I had to go to in natural body building to be somewhat competitive, you'd be surprised but on the pro stage this would look some weeks out πŸ˜‚πŸ™ˆ I look back at this with some excitement, as I know when I get back on stage that this is my only competition and something I look forward to beating πŸ˜‰πŸ’ͺ🏽
Throwback πŸ˜‰ I was pretty lean not to long ago haha πŸ˜‚ I guess I was about a week out here, and definitely the leanest I had ever been, feeling pretty fatigued and beat up but fully focused on bringing my very best 😊πŸ’ͺ🏽
Throwback πŸ˜‰ I was pretty lean not to long ago haha πŸ˜‚ I guess I was about a week out here, and definitely the leanest I had ever been, feeling pretty fatigued and beat up but fully focused on bringing my very best 😊πŸ’ͺ🏽
Excuse the  potato πŸ₯” camera again. But i was pretty happy with how my back was looking post pull workout tonight, definitely looking pretty fluffy, but I don't think I have ever looked this thick from the rear. In due time, I will trim back a little excess fat, but for the time being, I'm enjoy make strength gains in the gym πŸ˜‰πŸ’ͺ🏽
Excuse the potato πŸ₯” camera again. But i was pretty happy with how my back was looking post pull workout tonight, definitely looking pretty fluffy, but I don't think I have ever looked this thick from the rear. In due time, I will trim back a little excess fat, but for the time being, I'm enjoy make strength gains in the gym πŸ˜‰πŸ’ͺ🏽
Old transformation pic but this picture made me realise something. In the pic on my left I am probably around 17 years old. 17 was probably the first time that I ever picked up a weight. I had visions of perfecting my physique but at that time my body was just a blank canvas. There will be a lot of you out there particularly the younger generations (18-24 years of age is my biggest following) that may think that it isn't possible to transform your physique but really, with a bit of determination, consistency and patience, anything is possible πŸ˜‰πŸ’ͺ🏽
Old transformation pic but this picture made me realise something. In the pic on my left I am probably around 17 years old. 17 was probably the first time that I ever picked up a weight. I had visions of perfecting my physique but at that time my body was just a blank canvas. There will be a lot of you out there particularly the younger generations (18-24 years of age is my biggest following) that may think that it isn't possible to transform your physique but really, with a bit of determination, consistency and patience, anything is possible πŸ˜‰πŸ’ͺ🏽
Little snippet from last nights session πŸ’ͺ🏽 deadlifts where on the cards last night and as previously mentioned I'm making sure I reset after ever rep, no more bouncing off the floor which I'm definitely guilty of. Here's 200kg/440lbs for a comfortable 5. It is certainly more taxing with the reset, but a must if I want to continue progressing πŸ˜‰πŸ’ͺ🏽
Little snippet from last nights session πŸ’ͺ🏽 deadlifts where on the cards last night and as previously mentioned I'm making sure I reset after ever rep, no more bouncing off the floor which I'm definitely guilty of. Here's 200kg/440lbs for a comfortable 5. It is certainly more taxing with the reset, but a must if I want to continue progressing πŸ˜‰πŸ’ͺ🏽
I get a lot of people asking me how I train so here you go.  my current split πŸ˜‰πŸ’ͺ🏽 to some this may seem minimal But for me this is the prefect amount of stimulus/volume to produce adequate growth . In recent months particularly after competing I moved away from what had worked for me for many years, I got carried away with to many sets and reps which left me constantly fatigued and going nowhere. Over the years  I've tried all different methods of training, single body part splits, HIT (Dorian style), upper lower... ect. And for me the (push, pull, legs rest repeat) training method has been by far my favourite, which merges aspects of all the training methods I have tried. It is also the regime that I had used for approximately 3 years prior to stepping on stage and the method I used through half of my prep (until I ran an upper lower split half way through my prep, luckily it didn't impact my physique to greatly) . I've read a lot of the most recent studies, suggesting that a full body spilt is probably the most optimal for natural lifters, and I'm sure this is certainly the case but the thing is, I really enjoy my push pull legs regime and guess what if you enjoy/love something it usually means you will put more effort into it and ultimately this will produce better results. I have said in previous posts that it is always important to find what works for you, sure ask questions, do your research, learn as much as you can but then work out what best suits you πŸ˜‰πŸ’ͺ🏽 now in terms of my split, there are fairly large jumps between Rep schemes, this is due training how I feel (auto regulating) some days I feel more fatigued than others, so I will focus on tighter form with more reps. I also change exercises around every few weeks (not to shock the muscle πŸ˜‚πŸ™ˆ) but to keep the regime fresh and enjoyable , the underpinnings of the workouts will always be based around a handful of compound exercises. After every 3 days I rest and usually do some yoga. I'm currently not doing any form of ab work, which may seem surprising, but I feel I could do with the extra recovery, and they will be getting worked pretty hard from all the compound work πŸ˜‰πŸ’ͺ🏽
I get a lot of people asking me how I train so here you go. my current split πŸ˜‰πŸ’ͺ🏽 to some this may seem minimal But for me this is the prefect amount of stimulus/volume to produce adequate growth . In recent months particularly after competing I moved away from what had worked for me for many years, I got carried away with to many sets and reps which left me constantly fatigued and going nowhere. Over the years I've tried all different methods of training, single body part splits, HIT (Dorian style), upper lower... ect. And for me the (push, pull, legs rest repeat) training method has been by far my favourite, which merges aspects of all the training methods I have tried. It is also the regime that I had used for approximately 3 years prior to stepping on stage and the method I used through half of my prep (until I ran an upper lower split half way through my prep, luckily it didn't impact my physique to greatly) . I've read a lot of the most recent studies, suggesting that a full body spilt is probably the most optimal for natural lifters, and I'm sure this is certainly the case but the thing is, I really enjoy my push pull legs regime and guess what if you enjoy/love something it usually means you will put more effort into it and ultimately this will produce better results. I have said in previous posts that it is always important to find what works for you, sure ask questions, do your research, learn as much as you can but then work out what best suits you πŸ˜‰πŸ’ͺ🏽 now in terms of my split, there are fairly large jumps between Rep schemes, this is due training how I feel (auto regulating) some days I feel more fatigued than others, so I will focus on tighter form with more reps. I also change exercises around every few weeks (not to shock the muscle πŸ˜‚πŸ™ˆ) but to keep the regime fresh and enjoyable , the underpinnings of the workouts will always be based around a handful of compound exercises. After every 3 days I rest and usually do some yoga. I'm currently not doing any form of ab work, which may seem surprising, but I feel I could do with the extra recovery, and they will be getting worked pretty hard from all the compound work πŸ˜‰πŸ’ͺ🏽
The goatee 🐐 was getting a little out of hand so I thought I'd trim it back a little πŸ˜‰ training has been going great, every session I seem to be making leaps forward. In terms of nutrition, were I have been living on a plant based diet for the last few months or so, I have increased my protein intake from around 160-180g upto 200-220g. Most foods have protein in them, things like breads (my favourite bagels) different grains and what not, but some off these proteins aren't complete and therefore these proteins aren't optimal for muscle repair, if I was simply training for longevity and general well being then consuming a considerably amount of protein while on a plant based diet wouldn't be necessary but in my case I am trying to build muscle. I've also included the supplementation of BCAA's using @vivolife sustain through the day mixed with water just to keep my recovery as optimal as possible. Current macros are 200-220g protein, 600-650g carbs, 70-90g fat (with some fluctuations here and there)
The goatee 🐐 was getting a little out of hand so I thought I'd trim it back a little πŸ˜‰ training has been going great, every session I seem to be making leaps forward. In terms of nutrition, were I have been living on a plant based diet for the last few months or so, I have increased my protein intake from around 160-180g upto 200-220g. Most foods have protein in them, things like breads (my favourite bagels) different grains and what not, but some off these proteins aren't complete and therefore these proteins aren't optimal for muscle repair, if I was simply training for longevity and general well being then consuming a considerably amount of protein while on a plant based diet wouldn't be necessary but in my case I am trying to build muscle. I've also included the supplementation of BCAA's using @vivolife sustain through the day mixed with water just to keep my recovery as optimal as possible. Current macros are 200-220g protein, 600-650g carbs, 70-90g fat (with some fluctuations here and there)
Looks like this pic has been taken on a potato πŸ₯” but you get an idea of how my back is looking at the moment. I'd say I've definitely developed some more thickness and even my traps look like they are growing πŸ˜‰πŸ˜‚πŸ‘πŸ½ supinated/pronated grip barbell rows, tbar rows, pull ups, chin-ups and heavy deadlifts have been the staples of my posterior workouts. I will go into more detail about my workout splits in due time πŸ˜‰πŸ’ͺ🏽
Looks like this pic has been taken on a potato πŸ₯” but you get an idea of how my back is looking at the moment. I'd say I've definitely developed some more thickness and even my traps look like they are growing πŸ˜‰πŸ˜‚πŸ‘πŸ½ supinated/pronated grip barbell rows, tbar rows, pull ups, chin-ups and heavy deadlifts have been the staples of my posterior workouts. I will go into more detail about my workout splits in due time πŸ˜‰πŸ’ͺ🏽
One of my favourite movements has always been the dip it has been a major staple of my push workouts for many years, particularly the weighted variety. Being a compound exercise you have the advantage of recruiting multiple muscle groups, with the triceps, pec major and deltoids being the most heavily stimulated.  People seem to love them or hate them as some people have issues with dips (causing pain in the shoulders) what you have to remember is everybody is unique,  limb length and bodily structures vary considerably, I would suggest that if you potentially want to add these into your regime, then try different hand positions, width of grip and depth that you perform the exercise, if it still feels uncomfortable then simply change it for a close grip bench variation as In my opinion the close grip bench is probably the next best exercise for recruiting the same muscle groups πŸ˜‰πŸ’ͺ🏽
One of my favourite movements has always been the dip it has been a major staple of my push workouts for many years, particularly the weighted variety. Being a compound exercise you have the advantage of recruiting multiple muscle groups, with the triceps, pec major and deltoids being the most heavily stimulated. People seem to love them or hate them as some people have issues with dips (causing pain in the shoulders) what you have to remember is everybody is unique, limb length and bodily structures vary considerably, I would suggest that if you potentially want to add these into your regime, then try different hand positions, width of grip and depth that you perform the exercise, if it still feels uncomfortable then simply change it for a close grip bench variation as In my opinion the close grip bench is probably the next best exercise for recruiting the same muscle groups πŸ˜‰πŸ’ͺ🏽
So here's the physique update from last night. What do you guys think? I promise I train legs πŸ˜‚ Weight is floating around 80-81 kg 178ish lbs down 1-2lbs from my last physique update. I'm not intentionally loosing weight, with the adjustments to training and pretty substantial daily step count my calorie needs have increased. I'm not worried about this though as I feel explosive and my Strength is climbing quickly. I've whole heartedly embraced the off season look 😊πŸ’ͺ🏽 Last nights session  Bench press 4x8-10 Shoulder press machine 3x12 Weighted dips 3x10 Pec Dec 3x15-20 Cable lateral raises 3x15 (That's all πŸ˜‰πŸ’ͺ🏽)
So here's the physique update from last night. What do you guys think? I promise I train legs πŸ˜‚ Weight is floating around 80-81 kg 178ish lbs down 1-2lbs from my last physique update. I'm not intentionally loosing weight, with the adjustments to training and pretty substantial daily step count my calorie needs have increased. I'm not worried about this though as I feel explosive and my Strength is climbing quickly. I've whole heartedly embraced the off season look 😊πŸ’ͺ🏽 Last nights session Bench press 4x8-10 Shoulder press machine 3x12 Weighted dips 3x10 Pec Dec 3x15-20 Cable lateral raises 3x15 (That's all πŸ˜‰πŸ’ͺ🏽)
2 year transformation, and what an Incredible transformation it is 😊πŸ’ͺ🏽 @__andrewneo has been my training partner for the last two years and has become accustomed to my training and nutrition philosophies but one thing I always bang on about and the most important part of this transformation is Andrews CONSISTENCY. You can have all the training knowledge in the world, the best trainers and nutritionist but without consistency none of this means anything, if you are wanting to transformer your physique then learn to become consistent, there will be days that you may not want to train, days that you lack motivation but these are the days that you need to get to the gym, it all adds up πŸ˜‰πŸ’ͺ🏽 and one last thing, @__andrewneo is a VEGETARIAN and has never eaten meat, so who says you can't make gains without meat πŸ–
2 year transformation, and what an Incredible transformation it is 😊πŸ’ͺ🏽 @__andrewneo has been my training partner for the last two years and has become accustomed to my training and nutrition philosophies but one thing I always bang on about and the most important part of this transformation is Andrews CONSISTENCY. You can have all the training knowledge in the world, the best trainers and nutritionist but without consistency none of this means anything, if you are wanting to transformer your physique then learn to become consistent, there will be days that you may not want to train, days that you lack motivation but these are the days that you need to get to the gym, it all adds up πŸ˜‰πŸ’ͺ🏽 and one last thing, @__andrewneo is a VEGETARIAN and has never eaten meat, so who says you can't make gains without meat πŸ–