The Fitness Fella

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Phenomenal result with Hayley. Her work ethic and dedication are truly something to be admired.

Goal 🎯:
Body fat ⬇️
Strength & Muscle ⬆️

Goal = Smashed 💫

An absolute pleasure to work with 🫱🏻‍🫲🏼

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I’ll give you a moment to pick your jaw up from the floor 🥵

This is the end product when hard work and consistency, meet patience. Progress speaks for itself 🤯

We put a plan in place, and executed it 📝 ✅

If you want to be the hardest worker in the room, try not to be in the same room as Franko (Foosh) 😉 ❤️

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Body fat ⬇️
Muscle mass ⬆️
Stronger across all gym lifts ✅

Carried out in a sustainable and enjoyable fashion despite there not being a major period of time between these two photos. Working with Jamesy was an absolute pleasure. 🫱🏻‍🫲🏼

Delivering the post just got a whole lot sexier! 💪🏼😂

The Fitness Fella

⚡️𝗟𝗲𝗮𝗻 𝗕𝘂𝗹𝗸 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 ⚡️

Picture on the left - 15th March on 3300kcals

Picture on the right - 30th May on 4000kcals

Weight is up 7lbs / ~3.2kg between these two photos ⬆️

All lifts in the gym ⬆️ 🚀

Muscle added with some fluff but that’s part and parcel of a lean gaining phase 🫱🏻‍🫲🏼 (more of me to hug hehe)

Also glad to see that the London sun has agreed with me. I no longer look sick and now just look like a pink salmon 🍣 😂

The theory to gaining muscle is relatively straightforward. It’s the application that’s the kicker. Nail the below fundamentals and then worry about conya supplements 💩:

1️⃣ 𝗘𝗮𝘁 𝗶𝗻 𝗮 𝘀𝗺𝗮𝗹𝗹 𝗰𝗮𝗹𝗼𝗿𝗶𝗲 𝘀𝘂𝗿𝗽𝗹𝘂𝘀 𝗲.𝗴. 𝟮𝟬𝟬-𝟯𝟬𝟬 𝗸𝗰𝗮𝗹𝘀 𝗮𝗯𝗼𝘃𝗲 𝗺𝗮𝗶𝗻𝘁𝗲𝗻𝗮𝗻𝗰𝗲 (𝗼𝗻𝗹𝘆 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀 𝘄𝗵𝗲𝗻 𝘄𝗲𝗶𝗴𝗵𝘁 𝗽𝗹𝗮𝘁𝗲𝗮𝘂𝘀)

2️⃣ 𝗛𝗶𝘁 𝗮𝗱𝗲𝗾𝘂𝗮𝘁𝗲 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗲.𝗴. 𝟭.𝟴-𝟮.𝟮𝗴 𝗽𝗲𝗿 𝗸𝗴 𝗼𝗳 𝗕𝗪

3️⃣ 𝟳-𝟴 𝗵𝗼𝘂𝗿𝘀 𝗼𝗳 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝘀𝗹𝗲𝗲𝗽

4️⃣ 𝗟𝗶𝗳𝘁 𝘄𝗲𝗶𝗴𝗵𝘁𝘀 𝘄𝗶𝘁𝗵 𝗶𝗻𝘁𝗲𝗻𝘀𝗶𝘁𝘆. 𝗤𝘂𝗮𝗹𝗶𝘁𝘆 𝗼𝘃𝗲𝗿 𝗾𝘂𝗮𝗻𝘁𝗶𝘁𝘆 𝗔𝗟𝗪𝗔𝗬𝗦

5️⃣ 𝗘𝗻𝗷𝗼𝘆 𝗶𝘁.. 𝗼𝘁𝗵𝗲𝗿𝘄𝗶𝘀𝗲 𝘄𝗵𝗮𝘁'𝘀 𝘁𝗵𝗲 𝗽𝗼𝗶𝗻𝘁?

⭐️ G I V E A W A Y ⭐️

To celebrate acting the eejit for a full year doing The Fitness Fella, I’ve decided to do a small giveaway.

Nothing mad, simply a gesture to show my appreciation.

TO ENTER:
➖ Make sure you’re following me ✅
➖ Tag a friend below ✅ 👇🏼
➖ Share this post to your story ✅

Prizes/loot below:

1️⃣ Online Coaching Package 🏋🏼

2️⃣ £150 MyProtein/GymShark Order 🦍

3️⃣ pizzas for two and 6 pack of .s Donuts 🍕 🍩 😃 (don’t go mad on the order mind you or you’ll get a skelp 😂)

Three winners will be chosen randomly and announced this Friday coming 🤌🏼

Good luck! ☘️
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(Giveaway is in no way endorsed or sponsored by Instagram, Nanny Hughes’ Pizzeria, Egg, MyProtein or GymShark. Giving away as a gesture of thanks.)

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The dictionary defines ‘driven’ as being relentlessly compelled by the need to accomplish a goal.

I define it as Ryan McKenna.

A change like this doesn’t happen overnight. It is the product of days, weeks and months of hard work, patience and consistency.

And his transformation speaks for itself.

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When you’re planning out your weekly workout split, think of it like slicing up a
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You can enjoy that pizza in 2 slices (not advisable 😂 ), 3 slices, 4, 5 or even 6 slices.⁣
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That said, what’s important is not the number of slices in which you eat that delicious pizza but rather the fact that you successfully eat the whole pizza.⁣
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For example, 5 slices is probably gonna be a little easier to manage than 2 slices.⁣
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However, if you were under time constraints to get the job done, 2 slices is probably the most efficient option for you.⁣
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The long and the short of it is that the total number of days a week you are able to commit to going to the gym ultimately determines the training split you should go for.⁣
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In order to give each muscle the required stimulus to grow, you might have to pack a lot more into a 3 day split than you would a 5 or 6 day split.⁣
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What’s important is not what is optimal in an ideal world or what some random fella/gal online tells you to do, but rather what suits you, your schedule & your preferences the best.

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You have permission to rub your eyes.

A stellar result from an absolutely stellar client. 🤩

So delighted for Megan as she put in the hard work, was patient and remained consistent and is now walking around in the best shape she’s ever been in 🥳👏🏼

Fred: “I would have gotten away with it, if it wasn’t for that damn MyFitnessPal!” 🥴

We all slip off the “healthy eating bandwagon” now and again because “life is what happens when we are busy making other plans”, and some things in life taste amazing! Like .s new donuts for example 🍩

....but if you have one “bad” meal now and again and eat a little too much, it doesn’t mean you have to throw your entire diet under the bus and eat all calories possible that same day! 🤡

If your car got a flat tyre you wouldn’t then slash your other 3 tyres just because one is busted. 😂 That’s essentially what you are doing when you slip up a little then switch to an “all you can eat”’ beast mode diet for the rest of the day or whole weekend. 🚙

Settle the head, take one day at a time and get back on the horse if you lost the plot 😉

“Gason, a watched pot never boils.” - Granny Mac, 2005

A wise spake from a wise woman.

The same saying can be applied to a lot of things.

Changing your body composition being one of them.

Whether you’re trying to burn body fat or build muscle or even both. The underlying philosophy behind that saying is extremely applicable and profound. You need to be patient as these things don’t happen overnight.

So, if you take anything from this post, let it be this:

Any meaningful endeavour will take time but in the end it will undoubtedly be worth it.

So put the work in and enjoy the fruits of your labour 3, 6, 12 months down the line and beyond.

E.g. Please don’t eat in calorie deficit for 3 days and expect to see massive changes 😂

You didn’t gain the weight in that time, so you won’t lose it in that time frame either.

So be patient and stick with it. 🤝