06/07/2024
29th Birthday, Physique Update and some Philosophy ππΌ (swipe to the end to see me as a annoying little brat πΉ)
β
The past year has probably been the hardest in a long time for my psyche.
β
Getting personal here but:
β
πΉ We had a necessary but big move out of the childhood home, a lot of ups and downs
β
πΉ We had a passing in the close family which crippled everyone and the aftermaths with everything are still on going
β
πΉ I love being a Personal Trainer but hate being a Fitness Coach, and juggling these 2 physically and financially is becoming a mess
β
πΉ Getting busier with my business which is amazing but the messy inconsistency of the hours takes on toll on the spirit - only people in the industry seem to truly understand this
β
πΉ Having my fitness goals and literally dedicating each block of the day in
needing to fit in calories, workouts, getting in good sleep etc, day after day IS HARD. To the point that at this stage, you say no to a lot of things and people that donβt align with this.
β
πΉ Iβve lost the deep fire and passion for making music and making time has simply not been a priority anymore. This was always my first passion since I can remember.
β
πΉ Juggling being a personal trainer, fitness coach, online coach, content creator, natty bodybuilder, partner, son, man, friend and helping occasionally with caring in the family all whilst still having guilt free personal time is extremely difficult.
β
Why have I written this?
β
Content init.
β
But also, that this will never be easy and the time will literally never be right.
β
Iβm not even saying my situation is βbadβ Iβm just sharing my reality.
β
I may complain on the surface about some of the above things because itβs a topic that makes a convo start, a bit of banter here and there.
β
But deep down I canβt complain. There are always people in worse situations.
β
But also itβs not a game of who has it worse. Everyone has their own troubles and own demons.
β
That will never change, you just ride the waves of ups and downs.
β
You just have to learn to become a better surfer πββοΈ
β
In the famous words of β¦
β
β
(In spirit not physically)
29/03/2024
Bulking and that π€πΌ
If you donβt look in the mirror for a significant amount of time after a cheeky pump, you basically arenβt gyming correctly π«΅π»
20/03/2024
5 Fitness Lies The Industry Keeps Feeding You π«΅π»π΅βπ«
β
23/01/2024
SKINNY DORK TO SWOLE STUD: HOW TO GUIDEππΌπ₯
β
π’ Eat More. Then Eat Again.
π’ Lift Heavy Metal. Often.
π’ Sleep Like A Baby. On Routine.
π’ Learn From Smart People.
β
The biggest things I have learnt on this journey is that people think they can grow quality muscle by just eating a little more protein, and forgetting about calories.
β
To grow you have to be uncomfortable. That means eating when youβre not hungry. Force feeding if you like. Then doing that continuously over days, weeks and months.
β
Same goes for weight training.
β
I didnβt push myself with enough intensity early on. I left so much potential gains on the table.
β
In fact, because of this, most of my gains came in my later years.
β
I honed in on my programming, intensity and also my calories.
β
I listened to smart, evidence based knowledgable people in the field, not the random gym bro who must βknowβ what heβs doing just because heβs βbigβ.
β
Creating a new physique isnβt easy.
β
In theory it can be, to an extend but ex*****on is the hardest part.
β
Embracing discomfort and learning to love the process by sprinkling smaller milestones within your bigger vision usually leads to a continual growth in the game.
β
08/01/2024
BURN IT CREW π₯πͺπΌπ¨
β
Get your new year goals kickstarted with Monday morning BURN IT at π₯
β
Instead of 30 minutes on a treadmill, come to one of these to:
β
β
Improve Your Cardio
β
Burn Calories
β
Enhance Your Fitness
β
Couple these classes with a structured diet and training program and youβll see fantastic overall results π«‘
β
π‘ CLASSES I RUN IN 2024:
β
π΅ MON MORNING
β¦οΈ Pump
β¦οΈ Burn It
β
π΅ FRIDAY MORNING
β¦οΈ Sweat 30
β¦οΈ Circuits
β
π΅ SUNDAY MORNING
β¦οΈ Strength 30
β¦οΈ Stretch
β
π DM for 1-to-1 Personal Training
β
21/12/2023
SKINNY TO MUSCLE - 5 KEY THINGS π
β
ππΌ LEFT
17/18ish - Approx. 65 - 68kg
β
ππΌ RIGHT
28 (few days ago) - Approx. 87kg
β
Iβve been in the game for more than a decade ποΈ
β
But I should be a lot BIGGER and STRONGER ππΌ
β
Here are 5 Things I WISH I Knew When I Started ππΌ:
β
β
1. 80/20 CALORIE SURPLUS π
β
The best natural physiques in the world share 1 thing in common - they spent 80% of their time in a surplus of calories and the rest in a deficit.
β
If you REALLY want to build quality muscle tissue, you NEED to EAT.
β
A little tub never hurt anyone.
β
Utilise mini cuts strategically and do MAJOR cuts only when needed - e.g. special event, holiday, photoshoot, competition, etc.
β
β
2. GET STRONG EARLY ππ»ββοΈ
β
Once you have the fundamental movement patterns down, aim to get super strong in the 5-30 rep ranges
β
No wishy washy lifts. Treat every lift from a squat to a bicep curl as a science.
β
Up the reps, the weight, the poise of movement.
β
Something must be improved every week.
β
β
3. INTENSITY IS KING π
β
Push close to failure often.
β
You provide the best stimulus for growth when at the end of the set you truly had only 1-2 reps left in the tank
β
Smaller muscles can be taken to absolute failure a lot more often as they will recover quicker.
β
β
4. CUT AGGRESSIVELY πͺ
β
Once you have gotten rid of initial stubborn fat (if needed) and ran a solid bulking phase, cut AGGRESSIVELY.
β
I donβt mean in a short time period.
β
But I mean really push down the bodyfat% more than you think you need to, acting as if youβre about to go on stage.
β
Youβll create a more solid foundational physique where you can bulk and still look leanish year round.
β
β
5. ACKNOWLEDGE GENTICS π§¬
β
Ultimately you will be at the mercy of your genetics.
β
You are born with a certain bone structure, muscle insertions and response to resistance training.
β
That stuff you canβt change. Someoneβs starting point might be your 2 year progress.
β
There will always be someone bigger, and more aesthetic with quarter the amount of work you will ever do.
β
Understand that this exists, but you canβt let it get to you.
β
Bad genetics?
β
You damn well better not miss a day π€¨
β
21/12/2023
β
4. ACKNOWLEDGE GENTICS π§¬
Ultimately you will be at the mercy of your genetics.
You are born with a certain bone structure, muscle insertions and response to resistance training.
That stuff you canβt change. Someoneβs starting point might be your 2 year progress.
There will always be someone bigger, and more aesthetic with quarter the amount of work you will ever do.
Understand that this exists, but you canβt let it get to you.
Bad genetics?
You damn well better not miss a day π€¨
14/09/2023
Today I said goodbye to my childhood home π
A place I grew up in since I was 6 years old π€πΌ
22 years of memories created, and today the page was turned π
Now onto the next chapter π«‘
More content, fitness and musical coming I swear.
And yes I did tell my mum to a take a picture of me sitting in the corner.
12/09/2023
Hello. Iβve been off instagram for around 6 months, and it felt great. Incase youβve forgotten what I look like, hereβs a selfie with one of my fans on the left - and some other moments over the past months.
12/09/2023
Hello. I havenβt had my instagram for over 6 months. I enjoyed being off. In case you forgot what I look like, here is a selfie with one of my fans on the left, and some other aesthetic photos from the past months π€¨
27/01/2023
BOOM! π₯ INSANE 8 WEEK TRANSFORMATION FOR MY CLIENT VIRAN! π€©π₯πͺπΌπ«‘
β
Viran absolutely smashed it ππΌ
β
He came to me having a basic prior training background. He was in the gym for over a year and therefore wasnβt a beginner - but his training was far from optimal.
β
His routine didnβt include the best choice of exercises, wasnβt an efficient program, and didnβt involve periodisation.
β
This didnβt mean he didnβt get resultsβ¦
β
β¦but it meant his results could have been far better.
β
He came to me wanting to get a leaner physique and get stronger in the process.
β
He wanted a more structured routine and more guidance on food and meal prepping.
β
π WHAT MADE VIRAN GET RESULTS?
β
πΈ He followed my program down to a T.
β
πΈ He fit in the workouts the best that he could, despite being a busy individual with a corporate job.
β
πΈ He committed to 4x a week for the first few weeks, increased to 5x later in the program.
β
πΈ He asked lots of great questions and we made alterations as we went.
β
πΈ He made notes of his important numbers and reps so there was more of a quantitative measure of progress.
β
πΈ No complaining, no excuses. He followed my guidance and he got the results to show for it.
β
π΄ THE STATS:
β
πΉ WEIGHT: 64.2kg -> 63.3kg
πΉ DURATION: 8 Weeks (with sick break)
β
πΉ FOOD: I set Viran a basic meal plan. More emphasis was on total daily calorie budget and emphasis on consuming the appropriate protein amount for his goals per day. The rest was intuitive eating based on what I advised.
β
πΉ TRAINING: We went ahead with basic periodisation, with emphasis on getting stronger on heavier focused days and repping out more on lighter days. All muscle groups hit couple times a week, some more than others to sculpt an improved physique (check the shoulders!)
β
πΉ CARDIO: Nothing really. Just be active and donβt be a couch potato. Coming to the gym 4-5 times a week, walking often and having a calorie budget was all that was needed in Viranβs case.
β
βββββββββ
β
Want Results Like Viran? βπΌ
β
Join My Coaching Program Now π¨
β
Tap the LINK IN BIO
β
or
β
Send me a DM
β
SUMMER IS ONLY 5 MONTHS AWAY π«΅π»π€¨π«΅π»π€¨π«΅π»π€¨π«΅π»
03/09/2022
How To Gain A Lot Of Muscle Without ANY Fat ππΌ
β
β¦..You canβt π§
β
Unless youβre in your early months of resistance training or on steroids, the likelihood of you gaining serious muscle tissue without some inevitable fat is highly unlikely.
β
To gain the most amount of quality muscle in a period of time you need to:
β
πΉ Be in a Caloric Surplus. Everyday.
β
Do this for weeks. When your body is adjusted to the new calories, you keep slowly increasing, prioritising protein for extra calories.
β
πΉ Progressively Overloading Training
β
You need to follow a plan that gets you stronger. Push more weight, more reps, more range of motion, more mobile, more volume, etc etc.
β
πΉ Prioritise Sleep and Minimise Stress
β
Youβre body is in peak rebuilding mode when it rests and feels good. The simple stuff makes the biggest difference for most
β
πΉ Micronutrients + Other
β
Vegetables, Fruits, Nuts, Vitamins, Sunlight, Water, Routine, Discipline, etc.
The other details of your daily lifestyle diet.
β
So if any of you see me with a little more tub, a little less six pack and a little less bicep veins, mind your damn business π€¨
β
β
21/12/2023
21/12/2023
14/09/2023
12/09/2023
12/09/2023
27/01/2023
03/09/2022