Jacob Murphy

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15/10/2021

What 5 weeks of structured training and 3,500-4,000 calories a day can do!

On the left my training wasn’t on point at all, 11 stone and barely doing any weights, eating less that 1,500 calories most days because I couldn’t be arsed and mainly doing cardio.

On the right I’m 12 stone. I’ve restructured my training to include weights as well as keeping fit doing different types of cardio on separate days. And ALWAYS making sure I’m in a calorie surplus eating around 3,500-4,000 calories a day with 200 grams or more of protein a day.

Moral of the story is. If you want to gain weight/muscle you have to be in a calorie surplus (eating more calories than your body needs) and the opposite if your goal is to loose weight/fat.

Not a massive change but big difference in just 5 weeks with the right diet and training!

Peace

22/09/2021

Always getting it done🤷🏼‍♂️

Put your excuses in the bin pleases

31/08/2021

ended up being quite a heavy few days considering it’s a fitness event🥴😂

Time to ease my self back in to it…

10/08/2021

Always good to focus back on basics and get as strong as you can with the simple moves because that’s were it starts!

Trying to build up that strong jab 🤷🏼‍♂️

When you get back in to working out or you have just started. Focus on the basics (eg compound movements, deadlifts, bench press, squat) to build that strong foundation then go from there. It’ll make the whole process a lot easier and more beneficial to you! (No one likes a pigeon chest now)

08/08/2021

Found this gem in the cupboard🇮🇪

Anyways, at least my session was more successful than the lions game 🙁

05/08/2021

Quick 15 minute 500 calorie protein backed dinner!

Chicken katsu stir fry

Also add 1 teaspoon each of rice wine vinegar, soy sauce, fish sauce and Siracha

Enjoy🙋🏼‍♂️