Rory Johnson Online Coach

What I ate on my first day in Bali (In reverse order because the last meal of the day was the sexiest😮‍💨)

This place is perfect for the fitness lifestyle and that steak meal cost just over £15🤯

Full of every kind of food place that the UK lacks! Menu’s with macros on and able to pick and choose proteins, carbs, fats, veg, salad, and the amounts/weights of things you’d like.

Mind blown by this beautiful island already🤯

(Squares bars and Cream of Rice had to come on the long journey from the UK)

Looking forward to getting out to Bali in the next couple of days to experience the gyms out there, but my first taste of an Ultraflex at was so good I had to make sure I got two sessions in there this weekend

Ultraflex gyms are a bodybuilder’s dream. Every machine you can think of and more, a top atmosphere, and staff that make you cream of rice and provide the frozen berries post workout just tops it off🤌🏽😂

Not much training content has been posted lately with the back end of prep being focused on purely retaining muscle

Performance obviously goes out the window at this stage and nobody wants to watch that sh*t💩

dragged me through the sessions at the back end of prep and with his shows not too far away I’ll return the favour at some point🔥

Struggling with your training? No motivation? Click the link in my bio, or DM me and we’ll have a chat📩

And just like that, it’s all over🥉

3rd January is when me and set the 16th May in stone for my first ever bodybuilding show, and what a ride it has been.

Plenty of sacrifices made along the way, a week in Tenerife prepping every meal, plenty of days at the football eating out of Tupperware while the boys enjoy their burgers and beers, taking my own food to Mother’s Day and birthday meals.

There were some dark days towards the end of prep too, some serious mental battles!

Was it all worth it? So much more worth it than I expected!! What a buzz. It’s not just about the being up on the stage, the whole prep was an experience in itself, but show day and even the peak week and the night before the show was special.

Meeting like minded people who’ve all been through the same thing as you, chatting through your experiences and supporting each other back stage and on the stage.

Family and friends in the crowd shouting your name so loud it pushes you to be your best through the whole time you’re up there.

Can’t even put into words how worth it the months of prep were and what an incredible day yesterday was.

As for the support levels, I’m lost for words. The amount of messages I’ve recieved are well into triple figures and I’m so grateful for it.

Special mention to my parents, my coach , .jayoung.vbb for helping me nail my posing, and to my family, friends, and my unbelievable clients who’ve supported me as much as I support them!

Routine resumes tomorrow, before a bit of a break in Bali next week🇮🇩

Forever grateful for the support network I have, and the fitness industry is hands down the best thing in the world🤍

What a day today was.🥉 All messages are MASSIVELY appreciated and will be responded to tomorrow, but I did not realise how big my support network is. Wow. Overwhelmed and over the moon👏🏽😮‍💨

A Sunday Morning spent with some of the team at Pen y Fan✅⛰️

Days like this I fu***ng love.

It makes me grateful for the job I do. But also, makes me so proud of the Team that me and Evie are so lucky to work with.

All supporting each other on the daily, all pushing each other, all reaching their goals together!!

People who’ve never met each other getting along like a house on fire instantly🔥

When you join Team RJ, you haven’t just got a coach. You become part of our growing, supportive, motivating community🤌🏽

Struggling with reaching your goals?

Let’s get there in time for summer☀️

DM me or click the link in my bio for more details📩

No shortcuts. Just consistency.
Lewis joined the team with one goal — build size — and fully committed to the process.

From a tidy-up phase, into a solid push-up, then a mini cut before his rugby tour 🇪🇸… every phase executed properly.

Even while working 90-hour weeks — no excuses, just graft.

Now? Bigger. Leaner. More confident. And he’s earned that.

Enjoying the rewards now — but the work doesn’t stop. We keep building, refining, and pushing forward 👊

Stepping straight off the stage onto that Bali flight🇮🇩

Bali next month is my first summer destination. Where is your first summer trip?

And most importantly, are you ready for it!?

Time is running out, summer is coming⏳☀️

If you want to be confident abroad this summer, DM or click the link in my bio and we’ll have a chat📩💪🏽

May 2026, Something is coming⏳⏳

Keep your eyes peeled👀👀

My self imposed prep posting ban is over✅

Now let’s enjoy the last 26 days of prep.

It’s been a ride. An enjoyable ride.

But now the finish line is in sight!

Shoutout to for steering the wheel🛞

There’s nothing more fun than watching yourself get leaner!

Summer is coming, do you want to finally get that lean physique you’ve always wanted?

It’s May next week, time is running out⏳

Drop me a DM, or click the link in my bio for more details📩

‘You don’t have a life on prep’

Unless you choose to have a life on prep!

Only 4 more weeks until show day now⏳

And today we are running a high carb day😈

No I haven’t been able to drink alcohol since December.

No I haven’t been able to eat what I want when I want.

But have I been able to go everywhere I want to?

Yes. And all it takes is a bit of meal prep and organisation🤌🏽

Onto London today to watch Spurs lose yet another game🤍

Can’t get yourself organised even in day to day life?

Drop me a DM, or click the link in my bio and I’ll be more than happy to help💪🏽📩

A random prep dump!

The daily routine;

Cardio and Steps
Check in’s
Weights Session
Sauna
More Work
More Steps
Bed by 9pm

With some Tottenham trips and a Tenerife week thrown into the mix. Enjoying the ride!!

All of this is leading to one big day, 35 days to go⏳