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FitLife Qualified Gym Instructor
Fitness Blogger
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Currently Strength Training

Qualified Gym Instructor
Fitness Blogger
Currently Strength Training
Coffee Addict

Tough week, life getting in the way and need some fixing be back soon ✌🏼
06/08/2019

Tough week, life getting in the way and need some fixing be back soon ✌🏼

Why you should take fish oils? 🐠 Here’s a list of benefits ⬇️:1. It can increase levels of “good” HDL cholesterol2. Redu...
05/08/2019

Why you should take fish oils? 🐠
Here’s a list of benefits ⬇️:
1. It can increase levels of “good” HDL cholesterol
2. Reduces Blood Pressure
3. Helps to reduce waist circumference, as well as aid weight loss when combined with diet or exercise.
4. Fish oils have strong anti inflammatory properties
5. Helps maintain healthy skin
6. Improves bone health
7. Improves cognitive performance
8. Reduces cognitive decline
Along with many other benefits ✅
If you aren’t eating fish maybe supplementing would be wise. What do you think?

8 weeks pass quickly, one more session and the back to basics program is finito 🔥Finished testing PR’s quite happy where...
02/08/2019

8 weeks pass quickly, one more session and the back to basics program is finito 🔥
Finished testing PR’s quite happy where I stand, next week de load week + the start of the 20 day mini cut.
Stay tuned for progress, dm for plans/advice ✌🏼
Enjoy the bank holiday weekend 🔥

“The bigger the baggie the bigger the gainz" - Arnold SchwarzeneggerHow to use whey?➡️ When cutting mix it with water➡️ ...
30/07/2019

“The bigger the baggie the bigger the gainz" - Arnold Schwarzenegger
How to use whey?
➡️ When cutting mix it with water
➡️ When bulking mix it with milk to add calories
➡️ Use whey only when reaching your target is too difficult, whey may cause discomfort in the stomach
Fun Fact: Whey is a by product of 🧀

➡️Let’s talk Cheat Meals and Calorie Intake:So your looking to lose weight? You’ve calculated maintenance calories to be...
21/07/2019

➡️Let’s talk Cheat Meals and Calorie Intake:
So your looking to lose weight? You’ve calculated maintenance calories to be 2500, you want to lose 1lb per week. You take your calories into a deficit or 2000 saving you 500 cals per day with a total of 3500cals per week.
For anyone who didn’t know 3500 calories is roughly 1lb of weight.
👋🏼 So the weekend comes around and you feel like having something greasy. Say Macdonalds is your choice, you get a Big Mac and fries and coke; total cals: 1280 calories that’s more than half of your daily intake. What do you do to not feel guilty?
➡️ Do a cardio session the night before and on the day (400cals)
➡️ Have smaller meals through out the day
➡️ Cut back another 100 cals per day and save for your cheat meal
✅At the end of the week it’s all about weekly calorie intake not daily.
Mon: 1900cals
Tue: 2000cals
Wed: 2000cals
Thur: 1900cals
Fri: 1900cals
Sat: 3000cals
Sun:1900cals
Total Weekly intake: 14,600 cals
Maintenance cals 17500
17,500-14,600 = 2900calorie déficit= you are losing weight & teaching your goals 👍🏼✅

➡️ Update: Do you know what makes me tired? Having to take 3 flights in 24 hours. Before the body could readjust it took...
20/07/2019

➡️ Update: Do you know what makes me tired? Having to take 3 flights in 24 hours. Before the body could readjust it took 3 days. Readjusted now and ready to hit the next phase
❗️Next weeks training phase includes going at ultra slow tiempo for maximum time under tension.
✅Top tip for hyper trophy training: To make your muscles grow you need to keep the stimuli high. How?
➡️ Time under tension
➡️ Shorter rest periods
➡️ Higher Volume (more reps and sets)
Sick pull day with

It may seem strange but yogurt especially the one floating in the picture can be a great source of protein. I try to hit...
18/07/2019

It may seem strange but yogurt especially the one floating in the picture can be a great source of protein. I try to hit my protein targets with food only and only when it’s really hard I’ll turn to a shake 🥛
✅ Macros for this SKYR Yogurt per 100g: P10, C10 F1 = 89cals
✅ Some other benefits of eating yogurt
➡️ High in B vits & Calcium.
➡️ High in probiotics, great for gut health and digestive system.
➡️ Increases HDL cholesterol, improving heart health.
➡️ Protein is the most satiated macro which can make you feel fuller for longer meaning you will eat less & have better food intake management

🍻 Let’s talk alcohol 🍻 Did you know that alcohol has 7 calories per gram? There’s about 10 grams of alcohol in a beloved...
12/07/2019

🍻 Let’s talk alcohol 🍻
Did you know that alcohol has 7 calories per gram? There’s about 10 grams of alcohol in a beloved tequila shot. 70cals x 5 shots = 350 cals.
Beer is even worse, one pint has approx 200cals x 8 cans = 1600cals 😢
What can you do to still enjoy them tasty beverages? Plan ahead. Cut back on calories the day before and slap in some cardio let’s say 30 minutes will suffice ☝️
After a night out a good old pizza or taco chip is in order. Which at the end of the night if you whip out your calorie calculator 🤓 could have you at 3000 calories easy
Just remember if you want to stay in your calorie range, plan ahead. Enjoy the weekend 🍺🍔🍟🍕

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