SJ Fitness

Head on over to jay fitnees and give it a like and share, some great deals and give aways on the way

Sale starts today, give jay a call,text or email for any more info,
Also deals on blocks of personal training

Hey guys thinking of starting morning classes in Andrew O Shaughnessy gym caherlistrane,
Looking for input on which classes ye would like and times,
Spining,
Boxfit,
Circuit class.
Times available would be
7am
9:30am
10am
Please share and pick a class and which time would suit

Tonight i will be over n Scully Fitness teaching beginners spin @ 7 and a bootcamp @ 8, call down if yer around, i promise i will take it easy 😁😁

Hurricane or not, leg day is a must. Finished on Barbell RDL's to end the session.

Right guys here it is, This is our Halloween offer and will end on tuesday 31st Oct @ 11pm,
Any questions please feel free to give me a call at anytime or Dm me on Facebook

Great back and rear delt session last night with at

Want to wish eveyone competing today at the ribbf in limerick the very best of luck 💪

Great shoulder and arm session done this eve with Andrew Doherty in Andrew O Shaughnessy gym caherlistrane,
Some of the exercises we done were :

Seated shoulder press,
Db Lateral raises,
High cable rear flys,
Db front raises,
High cable curls,
Preacher curls,
Tricep pushdowns,
Tricep kickbacks,

15/12/10/8
Increasing the weight everytime

Another great session done n one of the best old school gyms n west of ireland,
Andrew O Shaughnessy gym caherlistrane,
If your looking for a personalised training porgramme or a nutrition plan then all you have to do is DM me,
Also doing 1-1 training at reasonable prices 💪

This is a subject that Jay & myself get frequently asked about.

"What is the best way to cycle my calories for fat loss"

There are many different ways in which this can be done and it can all come down to personal preference. It depends on your daily schedule, what times you have, if you want/have an active social life etc.

So, lets just say that we have a calorie deficit target of 10,500kcals weekly. There are different ways to achieve this. You could go with the

Straight deficit which nearly everybody will be familiar with. With this method we would basically have a daily calorie intake of 1500kcals Monday - Sunday

You could alternate your calories by having a low calorie day followed by a higher calorie day & repeat. E.g Monday = 1275kcal, Tuesday = 1800kcal & so on throughout the week

Or, what a lot of people who have an active social life will opt for is sataying in a calorie deficit during the week and having higher calories for the weekend. E.g Monday - Thursday =1200kcal,
Friday, Saturday & Sunday = 1900kcal.

What is the common factor here among these 3 different methods.......... Add them up. Remember our weekly calorie deficit target of 10500kcals???? Well these 3 cycle methods will achieve that same figure.

Bit of thought when prepping your meals for the week ahead :)