fiachra_kealey

Progress from

Should have posted this a long time ago.

Oran was in good shape when he started, but a hell of a lot better when he finished.

Don't have the before pictures, lost on an old phone sadly.

Great work. Photos don't do it justice.

insert inspirational quote here

Weight Loss progress from one of my newer clients.

Still early days for this guy. Came to me looking to build some muscle and get stronger for football.

Program 1 - focused on building muscle and strength, increased bench by 10kg, and squat by a similar amount.

Program 2 - slow gradual cut to take us into sumemr, no cardio, stuck around the 2500 cal mark the whole time.

Program 3 - About to begin, back to focusing on building as much as muscle as possible and minimising the fat gain.

Great work, pictures again don't do it justice.

SO HAPPY with the results for this guy.

So consistent, so dedicated, always asking questions, always checking in on time, this is the definition of doing everything right.

Seriously can't think of one thing we could have done better. 2 stone of fat in 8 weeks is almost unheard of, and not something id recommend most people try.

Slower is usually better, but for the rare person who can maintain it, something special like this van be achieved.

Amazing work in round 1 - fat loss
Can't wait for round 2 - muscle building

3 weeks in, already feeling stronger and looking better.

Well done mate, this is only the beginning 🤝💪

Some quick tips on how to lose fat without losing hard earned muscle.

Here's a link to a video explaining some of these ideas in more detail.

https://youtu.be/fgiHGMa4-a8

🔹Catching up on progress pics at the moment 😂

🔹This is Ross, he started with me a few months ago, the 2nd picture is at the end of his first 12 week program.

🔹Progress pictures are strange, some times people make a little progress and lose a few lbs and it's VERY obvious in photos.

🔹Sometimes people lose a huge amount, and it's clear there's a difference, but the photos don't tell the full story.

🔹That's the case here, if you stood beside Ross when he started, and stood beside him now, the difference is incredible. Huge amounts of bellyfat gone, 21lbs of weight dropped, and a lot more muscular, stronger & Healthier.

🔹This isn't so much a before Vs after. This is a beginning, and a middle picture, the end result is still pending and will be up soon.

Well done mate

Bit of a different one today.

Lukas handled most of his own training with just the odd session and bit of guidance from myself.

The intensity and consistency with training where already there.

The main thing we worked on was regarding diet, calories, speed of weight loss etc.

Let's call It 90% Lukas 10% myself.

Plenty more to come 💪

🔹Simple Adjustment to make that will allow you to lose weight without sacrificing your social life.

Some pictures .vajega took for me playing about with his camera and video editing.

🔹Gerard started with me at K2 Fitness along with his boyfriend Stephen a few months ago.

🔹He has always struggled to gain weight, and wanted to focus on gaining weight and muscle.

🔹The pictures speak for themselves. He's has done brilliantly, is nearing the end of a long but slow gaining phase and is now going to start his first cut soon.

🔹Love to see it. Brilliant work well deserved !