Left, march 2014 the heaviest I have ever been at around 195lbs vs right September 2016 at around 160lbs. It makes me laugh looking back at the pic on the left, as I remember thinking that I only needed to loose about 15lbs or so to be "shredded" 😂 it was a good experience though and one that I wouldn't change, the bonus of being this heavy was that I got pretty strong and it was the first time I had ever put on weight consistently and I guess the beginning of being able to truly manipulate my body weight. Remember that we all start our journey somewhere, so be patient and enjoy the ride 😊
Around a month between these two shots. I'm holding the two poses slightly differently, but you can still see the improvement from left to right. I'm pretty happy how things are going this off season so far. I spoke of auto regulating, taking each session as it comes and not over stressing If i do not perform how I would like but today's session was different. It started pretty poorly so I had to have a word with myself to get my head in the game 👊🏽 you see there is a difference to being genuinely overly fatigued or not mentally there and today was a mental one, as soon as I "had the word" with myself my session improved considerably. The body is an amazing machine and it will do far more then you could ever imagine, in most cases it's your mind that holds you back! I hope you are all having a great weekend 😊
This isn't a true representation of how I look, as I'm resting my arms on an arm blaster. But it gives me a nice visual of how I would like my arms to potentially look in the future, 😉😂💪🏽 Ive spoken briefly about the lack of meat in my diet recently and what can I say, as you can see from how I look and how I feel, I've never felt better if I honest. I feel less sluggish and a ton more explosive in the gym. I've been having a bit of fish here and there if I fancy it but I haven't touched any meat over the last six weeks. Will this always be the case? Well I'm not restricting myself. I genuinely don't feel like it, the only thing I have craved is the odd bit of fish here and there, which you would have seen on my insta story. I would have honestly never thought that this would happen but the mind and body are a strange thing. I've quite enjoyed being creative with food selections aswell. One thing I have also changed is the inclusion of 6g of Leucine (BCAA) post workout, just to make sure I am covering all bases and not jeopardising my ability to put muscle on 😉 I will keep you all informed of the meat situation. I hope you all have a great weekend 😊
When your back starts looking like happyhumpday 🍑 😂 I had a great pull session tonight. I threw in a few new moves tonight to mix it up. I generally structure my sessions around a pretty fixed model. Recently I have been enjoying being a little more flexible with exercise selection though, the beginning of the sessions will always have a compound move or two "bread and butter" reason? Compound moves will create the most stress (forcing the body to adapt) and it gives me a foundation to track progression, but as the sessions progress I will be looser with the exercises I choose as I find that it means the sessions are more fresh and enjoyable thus keeping intensity there 😉 as you can see with this in mind and auto regulating (which I spoke of in a previous post) it has had a fairly decent impact on my back development, in a relatively short period of time 😊💪🏽
Lucky I took a lot of photos when I was fairly lean 😂 I do miss those tricep striations. Chest shoulders and triceps (push day) were on the agenda tonight. The session wasn't great, I was feeling a little over tired today but I was able to improve my bench from last weeks session 9x3 on 100kg so I was happy with that, the rest of the session was auto regulated. Im learning not to be so hard on myself when the sessions don't go exactly as planned as I'm only human. I used to always push as hard as I could, and even then I wasn't satisfied as I'd let the ego do the talking. What's important is the bigger picture.
#happyhumpday not so much a hump 🍑 but a throwback to the days when my condition was a lot more loyal 😂 Seeing all these athletes in preparation for the Arnold makes me wanna cutt, but I'm looking at the bigger picture. I will be doing an 8 week mini cut in the not to distant future, so it will be interesting to see if I have made any improvements. I hope you have all had a great day 😊
From October last year (uk finals) vs this week. (150ish lbs -173lbs). The top 2-3 images although shredded are in my opinion no way maintainable for an extended period of time, yes you could physically do it but I promise you the way you would feel day in and day out wouldn't be worth it. It's difficult to describe how you feel (unless you have experienced it) but imagine, when you are absolutely starving hungry "hangry" and completely fatigued, mental strength and stamina are a must as your body is screaming out at you to eat. I remember a few times at my leanest I would actually have dreams/nightmares about eating food and I would wake up thinking I had ruined my prep. Libido, is honestly none existent at the very extreme end of prep and really without a pump you don't look all that impressive, you look emaciated and flat. Another thing that @antsbodybuildingandfitness (if you don't follow him make sure you do) and I were talking about the other day is post show and how long it really takes to start feeling normal again. I would honestly say now looking back. That it has taken me at least 4 months or so to feel completely normal, my performance has only just got back to what I would say equal (still a little under) my best. Social media has a massive impact on what becomes the norm, but I think it's important to realise that these extreme levels of condition aren't normal, all the images you see of incredibly cutt lean physique, body builders etc are images of these individuals at there very best. I would say that a very small percentage of these individuals look like this year round (if any at all) take a look at the top body builders in off season and see how considerably different they look to on stage.
#mondaymotivation what motivates me? Striving to be a better person, through helping others. If you were to take away social media would I still train and would I compete? Yes as training has been a fundamental part of my life way before social media even existed, but what is incredible is how with today's technology I can share my passions with everyone of you and hopefully motivate/ inspire others to follow there passions. You see there was a time in my life that I was completely clueless about the gym, and 10 + years ago it was much harder to find decent training knowledge. So I want to be that person who can help that younger version of myself 😊
This is a random post but the most important post I have ever written and it's a shout out to someone very special to me 😊 as it's her 30th birthday today ☺️ happy 30th to my amazing sister ruth @ruthruns87, hope you have the best day. I'm super proud of everything you have achieved and you are missed over here in the uk! Hope you have an incredible day in the Australian sun! Much love ❤️ ps (I hope you don't mind this soppy post) ha
How my back was looking after yesterday's squats and deadlift session 😉💪🏽 I decided to take 220kg for a run on deadlifts yesterday (beltless and managed to hit it for a set of 4, with 1 or two left in tank which I was very happy with as this equals my all time rep PB with this weight 😊 body weight is around 174lbs/79kg but as you can see I'm starting to look a lot thicker and wider 😬 it's actually a rest day for me today then back to push tomorrow.
Flashback to those leaner days! A great shot taken by @allsportsphotography.uk the day after my southern counties victory. I was looking pretty full but not as razor sharp, due to consuming dominos, untold amounts of reeses cups and rice crispy squares the even after the show 😂 I quite like this fuller look though, but as always I see where I can improve, which is exciting to me as it's what makes this whole body building game fun. What enjoyment would you get out of it if you had it all at once 😉💪🏽
Pretty boring post, but I've had quite a few people ask how I get 4000+ calories in a day. This was today's break down so here you go Meal 1 Whey protein 220g frozen fruit Banana Meal 2 (Meat free) satay chicken Whole grain rice, pinto beans Low fat cottage cheese (300g) Meal 3 (Meat free) satays 5 pitta breads Low fat humus (230g) Preworkout 2x cinnamon raisin bagel Banana Intraworkout Pepto pro Cyclic dextrin Dinner (Lazy today) Whey protein 2x cinnamon raisin bagel Coconut oil (40g) I haven't been eating meat for over a month and the last week or so I haven't eaten fish either, I've replaced everything with meat free options as for some reason I have gone off it. As previously stated I am a huge meat lover so this is a little peculiar but none the less I have actually enjoyed trying new things out and being a bit inventive with trying to get my protein intake in, which hasn't really been an issue. I made an incredible bolognese from soya mince (for people that didn't see my insta story) and I've found some great meat replacement options at wing yip. Has this had an impact on my training? Not in the slightest if anything, I feel more recovered from session to session and my strength is climbing very quickly 😊 it will be interesting to see what happens over the next few weeks.
Little training tip 😉💪🏽 tbar rows are one of the staples of my pull regimes and a exercises I have used for many years, I find it a great move to develop what people call "thickness" now I find using smaller plates, increases the range of motion, meaning I get a deeper lat contraction. You will find with strict form that you need to drop the weight. This is something I had implemented in my regime the last couple of months to great effect. Try it out 😉👍🏽
Transformation Tuesday, but the reverse kind 😉 left pre uk finals weighing around 150ish lbs VS Sunday evening morning weight of 172lbs. So we're looking at 22lbs gain and feeling great. I get very similar questions in my dm's and probably one of the most common ones is "I want to put lean mass on while cutting" or something along the lines of that. I'm afraid to say that unless you are a complete newbie in the gym, of the genetic elite or using some form of PED, then it is important to except that you will put some form of body fat on if you are wanting to increase your muscle mass. You see to initiate growth you need to be in a calorie surplus and that means putting weight on. Now you don't need to go completely over board but at the same time it is important that you except the inevitable, otherwise you will end up in a position where you make no improvements at all "spinning your wheels". Look at the bigger picture and enjoy getting stronger 😊
Physique update. Body weight is still floating around 172lbs morning weight, but as you may have seen from some of my training footage my strength is climbing quickly, saying that, this weekends sessions weren't the most productive in terms of progression but that's where auto regulating comes into play. I'm usually pretty hard on myself when I don't perform as planned in the gym but I actually stepped back and took it for what it was and I still enjoyed training! In other news if you have been following my Instagram stories you may have noticed something, and that is that I haven't eaten any meat 🍖 👀 I have replaced all meat with fish or meat substitutes over the last 4 weeks. For some reason, I have completely gone off meat, people who no me know how much of a meat lover I am so it is pretty unusual. I'm not saying I will never eat meat again but for the time being I happy doing what I'm doing and it hasn't had any ill effect on my training, if anything my training has improved. I will keep you informed of the meat situation 😉 I hope you all have a great week 😊
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#flashbackfriday I'm glad I took the decision to take a little while off from competing, you see the game of natural body building is a very slow one and to develop the physique I foresee I think it is important that I have a long off season, competing year in and year out would mean that my ability to make substantial gains are minimal as a large proportion of the year is dedicated to dieting down, I made a few improvements through prep but inevitably and particularly coming into the finals I sacrificed a lot of strength thus muscle to come in very lean. I always bang on about consistency but another key 🔑 factor of all this is patience. I would say that I have been lifting for going on 15 years on and off. It has only really been the last 4 years where I have taken things seriously, prior to this most weekends were spent hungover from partying and there also wasn't the wealth of knowledge like there is today so I I spent a fair portion of my lifting career "spinning my wheels" as in not making any improvements. Realistically you could develop the physique you see in around 5 to 7 years, with consistent training and nutrition, but that is still relatively a long period of time so be patient and enjoy the process 😊💪🏽