Bodyfix Basement

🔶️🔶️🔶️ prep week 8 of 8 🔶️🔶️🔶️

I'll be honest.. I've not suffered a single day 🤷‍♂️😅

🔸️Calories 3400kcal
(actually started increasing food again from week 6)

🔸️Training x 5 days
Push/pull/legs/push (then alternate pull/legs)

🔸️Cardio
400kcal x 5 crosstrainer level 12 (roughly 40 minutes)

I was initially planning on doing a qualifier this weekend but really I had to get in striking distance to have a look 👀 I had seen everything I needed to see by week 6. Composition has improved since then with extra food and less cardio which is great 🙌🏽

This is by far the best improvement phase I've had (I wrecken there's around 2.5kg of actual stage weight added since last September) which is the most I've gained at any point ever.

Being honest the physique is almost there (🧠mindset needs some work before I can get back up there 🩳)
Back to work Nov-Jan and see how we're looking for the Scottish season 🏴󠁧󠁢󠁳󠁣󠁴󠁿

⭐️ My working week is changing again and there will be some changes to the coaching service over the next few months. For anyone looking to work with someone long term (especially you guys/girls over 30..40.. or 50 struggling to see results drop me a message 😊

Attention to detail is the difference 🥇🥇

Data collection in real time to improve each time.

Once you do a couple of shows, a couple of peaks there's nothing new under the sun.. I can predict what these guys are going to do ahead of time so literally all we need is enough days to get it done 😇

Improvement season underway for these two
killick_pt


up next 🙏

Thinking about competing in 2025?

Let's get to work ⚔️

🔷️ Competition & Photoshoot clients 🔷️

Are your training and physique goals becoming more serious and more of a priority?

🔸️Find yourself a coach that actually gives a f about you.

🔸️Find a coach that's invested in you as a person and not just your before and after pictures.

🔸️At very least find yourself a coach willing to go to your shows and support you.

You should never feel like a number.

📸 Photoshoot clients

Photoshoots are a great entry point for people looking to take their physique to a really high level without the added pressure of stepping on stage.

🌱👙Competition prep clients

Are you looking to commit to your first show or looking to compete naturally? We are halfway through the 2024 bodybuilding season so now is the time to get prep locked in for 2025.

🔹️I will be taking on clients for Photoshoots and competition prep over the summer so feel free to drop me a message if you are considering either 😊

Hows that goff girl doing 🤔?

Pretty well 🥰

May 2023 - May 2024 👙

Again I cannot stress the importance of working with someone long term and establishing trust through all parts of this process.

The good days, the bad days and everything in-between.

This is a marathon not a sprint.

Extremely proud of what Marianne has allowed me to help her achieve over the past 12 months.

We're just getting started 📈

🏴󠁧󠁢󠁳󠁣󠁴󠁿Scottish season done for .killick_pt 🥈🥇🥈

I only met David 16 weeks ago and although he's been training for some time we had no formal off-season so it was literally a step into the unknown.

It was obvious early on that he was going to be really responsive and despite having about 13/14kg to drop I was refeeding him on week 5 of what was a 12 week prep for the first show.

David is 40 this year, natural, and a first timer (now first season) this only goes to show that

A) It's never too late to achieve the things that you always wanted to do.

B ) If you've been training for 5-10 years and never really done a proper cut then you might actually surprise yourself what's actually under there.

🔸️Provided the circumstances are right and there's enough training time under there belt I will always encourage clients to dip their toe in the water otherwise next year turns into never. And the truth is until you go through the process you simply do not know what you are working with and what needs to improve.

I've got 2 first timers this year and I can't wait to see what these guys can do (short term and long term)

David's set a high bar for what is essential 16 weeks into his bodybuilding journey 🙌🏽

If you don't enjoy the climb chances are your going to be disappointed with the view from the top.

This is something I used to wrestle with
"I'll be happy when"

It's pretty easy to fall into the trap of destination addiction.

For those of you not enjoying training at the moment you need goals.
If your dragging yourself to the gym each day with no purpose then something needs to change.

🔶️Change of environment
🔶️Change the people around you
🔶️Change your training and nutrition
🔶️Change the way you view this full thing

Sometimes that means being ruthlessly selfish until everything is on track.

You can't show up for other people if you aren't prepared to show up for yourself daily in a big way.
You need to be a little bit delusional with what you want to achieve.

All this progress not perfection pish breeds complacency.

Chase perfection.. catch excellence.

Why would you not demand excellence from yourself 🤯🤯🤯.. but enjoy the climb.

⭐️Anyway if you need help I'll be taking on a few clients in June ⚔️

Your Sunday night reminder that life can be very different in 12 months time 😇

🔶️April 2023- April 2024
🔶️4 stone gone forever

johnstone going on Holiday significantly happier and healthier this year ✈️🏖

Long term results require a long term plan.

If you want to be in shape forever and continue to improve then working with a coach long term is such a good investment.

All of my guys and girls are here for YEARS not months and the results reflect that 🥰

First timer .killick_pt has absolutely nailed his prep

11 weeks between pictures 🙌🏽
40 years old 👴
Natural 🌱

Heading into our first peak week perfectly 😁⚔️

FOCUS ON FOOD QUALITY

⭐️If your struggling to drop body fat and generally feel like sh then have a read.

Food quality is the hot topic of the moment for good reason.
Diet culture (particularly in the fitness industry) appears to be at a bit of a crossroads.

The energy balance argument for me isn't really the right argument or debate to be having anymore.
No ones really disputing whether fat loss is a direct result of energy in vs energy out (it conclusively is)

But how you look and feel will be profoundly affected by the quality of food you eat.

This is where the focus of discussion and attention needs to be placed.
In general the quality of the food we have access too is pretty terrible unless you are willing to cook from scratch and actually buy quality produce.

Absolutely nothing has changed when it comes to getting in shape and feeling good

Train hard🏋‍♂️🏋‍♀️ ➡️ Eat well 🍖🥦

⭐️It's always going to be meal plans over calories/macro's.

Here's an example of my first 4 meals
(Typically I eat 5/6 meals per day) this isn't essential but most of my clients eat 4-6 meals and they are ALL on meal plans or working towards set menu's.

Meal 1️⃣
Scrambled eggs /coconut oil
Meal 2️⃣
Oats-whey-berrys-almond butter
Meal 3️⃣ 20%fat beef mince-rice-almond butter-rice-greens
Meal 4️⃣ King prawns-rice-cashew butter -greens

⭐️If your struggling with your nutrition and feeling like you are doing everything right but still look and feel sh then get on board.

Success leaves clues.

How hard are you really working?
How hard are you willing to work?

I've tried to find check in pictures 📸 exactly 12 months appart, same place/ lighting ect) to show what a year's worth of pretty much 100% dedication looks like.

🟢2022 - 🔵2023 I barely missed a training session, meal, cardio session, posing session.
Basically 100% on plan doing what needed done.

⭐️Important to remember this was a choice and something I was 100% happy doing.

I'm finding there are two types of people.
(Particularly new enquiries)

Person 1️⃣

They want results but don't think they can really achieve anything or transform or attain the physique they want ( they absolutely can)

Person 2️⃣

They want results but have absolutely no perception of the effort involved in making such a change.

⭐️For anyone that's relatively new to training you can make huge leaps forward within 12 months.

For anyone that's been training for a while and feels like they can't make significant changes I would challenge you to be honest with how much effort you are really putting in.

I work with complete beginners, people with alot of training time and experience and people at a competitive level.

They all have one thing in common

The process

They gain traction, get momentum and progress quickly ➡️

Life changing results require a life changing level of commitment but are absolutely there for the taking.