some__nick

Progress comes in many forms

Don’t overlook this by focusing purely on physique or the scale.
Mentality, habits, relationships, adherence, quality of life, knowledge and so much more contribute to progress that has been overlooked.

If you swipe you’ll see me, a year ago.
In that year, my whole lifestyle shifted.
📉anxiety
📈drive
📈focus
📈unbreakable habits
📈outlook on life, goals and relations
📈mood
And so so much more

Take a few minutes out of your day, look back to a time in the past and appreciate all the little improvements you’ve made since then. You’ll appreciate yourself and your work much more

Reminder that it's not a matter of "I can" or "I can't" but rather "I want" and "I don't want"

Purely home workouts and diet 👆🏽

I can help you if you're confused as to what to do. Shoot me a message and let's have a chat about building your lockdown physique.

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7 weeks out now, determined as ever. In it to win it.

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If you're going to do something, do it properly and don't hurt yourself or your progress 💪🏼

Nick.

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Current situation
83.00 kg
Waist is at 28.5 inches

Adherence to the food and training is flawless as it should be.
Spring Classics here i come.

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𝙔𝙊𝙐! 𝙔𝙀𝙎 𝙔𝙊𝙐!

Don't base your expectations of somebody else's experience or opinion.
Keep an open mind and fully experience what you want to experience.

Don't think something is awful just because Joe down the road said it is.

Everybody is different. You and Joe might have nothing in common so why base your view on his opinions?

Yeah I don't know either 🤞🏽

bodybuilding  

Sometimes, we have to look beyond what we want and do what’s best.”

You want a lie in, but will it bring you closer to what you really want in the long run?
More than likely, it won't.

Your goals need action. Without action it's just an idea.

You'll be sick of me saying this but routine is everything. Make one, get one, and most importantly get to work.

I'm in the same boat as you don't worry, only starting my journey but I know I'll get to a point where I want to be with constant work put in.
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Throwback to cave spelunking in one of the highest mountain collectives in Poland.

 

𝐌𝐲 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐬𝐨𝐮𝐫𝐜𝐞𝐬 𝐨𝐟 𝐩𝐫𝐨𝐭𝐞𝐢𝐧 🍽️

1️⃣ 𝙀𝙜𝙜𝙨 𝙖𝙣𝙙 𝙚𝙜𝙜 𝙬𝙝𝙞𝙩𝙚𝙨 🥚
This goes without a doubt in my top 2. I've been having eggs fo4 breakfast ever since I started training and I don't intend to stop.
Not only they provide a decent amount of protein, but the yolk also contain monounsaturated fats and omega-3 fatty acids. They also contain ALL of the essential amino acids.

Egg whites will further increase the amount of protein in the meal without the cost of additional fats or calories for that matter.

2️⃣𝙋𝙤𝙪𝙡𝙩𝙧𝙮 🐔
Again, been around since I started training, and there's a reason for why all bodybuilders have poultry.
It's tasty, it's easy to digest and supplies the body with great amounts of high quality protein.
And there's so much you can make! It doesn't have to be the typical chicken breast every day. There's so many options and cuts. And if you're bored, you can always try turkey instead to get a new taste in the diet!

3️⃣𝙍𝙚𝙙 𝙢𝙚𝙖𝙩 🥩 (𝙨𝙥𝙚𝙘𝙞𝙛𝙞𝙘𝙖𝙡𝙡𝙮 𝙖 𝙨𝙞𝙧𝙡𝙤𝙞𝙣 𝙨𝙩𝙚𝙖𝙠🤤)
Again, high amounts of protein, with that advantage of also providing a decent amount of fats to the diet. (yes you need the fats)
When I am off prep I try to implement a steak at least once a week to supply the body with iron to boost the production of hemoglobin, which aids with carrying oxygen in your blood from the lungs and around the body.

4️⃣𝙁𝙞𝙨𝙝 🐟
Yes it had to be put down. Same as with red meat, I try and implement it into my diet and least once or twice every week.
Different fish have different amounts of macros, meaning some fish might be higher in fat whereas other may be lower, but all are AMAZING sources of protein and omega-3 fatty acids which help with cognivity and brain function.

5️⃣𝙒𝙝𝙚𝙮 𝙋𝙧𝙤𝙩𝙚𝙞𝙣 🍶
It is not a necessity, but for one thing I enjoy having a shake maybe post training, and second, it's a quick and easy way to get a bit of extra protein in to your diet.
That mixed with some milk and you got yourself a high protein bomb that'll fill you up for a good while.

𝐁𝐞 𝐟𝐮𝐜𝐤𝐢𝐧𝐠 𝐩𝐫𝐨𝐮𝐝 𝐨𝐟 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐨𝐤?

No matter how big or little of progress you make, be proud of it, because it's YOU who got so far and it's YOU who needs to remember that.

Keep in mind what you strive to have, but be happy with what you already got.

 

"𝐈𝐭'𝐬 𝐞𝐚𝐬𝐲 𝐭𝐨 𝐬𝐥𝐞𝐞𝐩 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐲𝐨𝐮𝐫 𝐜𝐡𝐚𝐧𝐜𝐞, 𝐭𝐡𝐚𝐭'𝐬 𝐰𝐡𝐲 𝐈 𝐠𝐞𝐭 𝐮𝐩 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐨𝐫𝐧𝐢𝐧𝐠"

Of course this doesn't sound as good as it does in polish, but the jist of it is 👇🏽

"𝐭𝐡𝐞 𝐞𝐚𝐫𝐥𝐲 𝐛𝐢𝐫𝐝 𝐠𝐞𝐭𝐬 𝐭𝐡𝐞 𝐰𝐨𝐫𝐦"

Getting a sleep schedule was one of my harder things to do, but once I managed to do so, everything else became so much easier.

I have more time to do some errands and/or chores that I'd otherwise miss because of the lack of time during the day, and I'd highly recommend doing so for yourself too.

No need to rush, hence no need to stress. You have time for everything so you don't need to run around like crazy before going in to work.

PS. You get to enjoy wonderful views such as these attached (I've taken pride in my photography skills in the following images 😂)

 

HOW TO GET BIG

Yes, you have to train. Yes, you have to let your body recover. But you have to eat big too! 

Now even with a sh*tty diet, you will still get some muscle especially if you're only new to weights, but it doesn't compare to what you could've achieved with proper nutrition and supplying the body with the fuel it needs to recover and grow. 

1️⃣CALORIES CALORIES CALORIES

It will be hard to grow with a deficient amount of calories. Eating in a surplus will supply the body with as much energy as it needs, and a little more. 

2️⃣NUTRIENT DENSE FOODS

If you consume most of your calories from sweets or sugary drinks, you're basically supplying the body with an abnormal amount of sugar, and nothing else. Having a variety of Meats, natural carbohydrates, and fats will make sure you supply your body with everything you need to grow. 

3️⃣DON'T NEGLECT THE MICRONUTRIENTS

These are all your vitamins and minerals, a lot of which can be obtained from fruit and vegetables. There's a reason why parents always tell kids to eat their veggies. It's because they're good for you. Having a variety of vegetables and fruits will not only enhance the flavor of your meals, but also ensure that you are well and healthy.

The best thing is, that's not it! There's so much information on this it's mind blowing.

Still confused? Send me a dm and we'll start working on getting you in some nick ⚒️