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@nanda_lowcarb

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@jade.soller

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@exaltpersonaltraininglondon

You gotta dig deep! Hit a few compound chest movements before heading into todayโ€™s back session. Decided to pick up the 44โ€™s for the first time in a loooong time. Not too bad although still work to be done to tidy these up! Onwards & upwards! โฌ†๏ธโฌ†๏ธ A little progress each day adds up to big results!!๐Ÿ‘Š๐Ÿป . Fuelled by @kagedmusclesupps PRE KAGED & @runeverythinglabs STW ๐Ÿ’ฏ . . . @kagedmusclesupps @runeverythinglabs #raiseyourlevel at Fitness First Camden

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@savageathl

โœ…๐Ÿ’ฏPROGRESS UPDATE๐Ÿ’ฏโœ… ๐Ÿ’ช๐ŸผASK ME ANYTHING AMA๐Ÿ’ช๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” EAT.SLEEP.LIFT. Food is fuel for your body. It needs fuel to function and to change no matter what kind of change you want to take place. If you want to cut out fat from your body then you need to be at a slight calorie deficit and if you want to build muscle you want to be slightly over your maintaining calories. It doesnโ€™t matter if youโ€™re bulking or cutting the calories should always come from real whole foods. A calorie isnโ€™t simply a calorie either. You want to watch the amount of fat, proteins, and carbs you take in to ensure that you have the right amount to reach your goals. Itโ€™s a marathon not a sprint. ๐Ÿ’ช๐Ÿผ๐Ÿ‘Š๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” PROGRESS NOT PERFECTION. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” @bodybuildingcom @nike @blackstonelabs_official @5percentnutrition @transformation.shoutout @fatloss_transformation @transformationevolution @transformationfitnation at Massachusetts

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@willevans82

Despite what the look on our faces say gym time is our favorite time! Itโ€™s the perfect place to push yourself and learn how to be comfortable with being uncomfortable! @rach_evans_oily_tribe being a bit of a smart ass here ๐Ÿคฃ - - #gymface #natural #drugfreebodybuilding #hardwork #raiseyourvibration #instagood #instafit #instahealthy #fueledbyyoungliving #hardwork #dedication

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@valianttangent

17 to 24 NPA south west June 2011 on the left, disabled toilet at work on the right July 2018 Not a lot of training in between. God bless muscle memory. #transformation #bodybuilding #natty #naturalbodybuilding #wnbf #npa #bnbf #drugfreebodybuilding #fitness #ukdfba #motivation #training #progress

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@bruno.pieske

at Academia Bruno Pieske

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@valianttangent

My first "posing picture" in about 7 years. This is about 8 months of training (started training again October 2017) - I've gone from 60kg to 75kg (before bed) at 167cm / 5'6". I've just got back in to training/bodybuilding after years off due to injuries. I had a SLAP repairs on both shoulders (not at the same time!) due to multiple dislocations from doing stupid stuff, generally on rollerblades. With the left shoulder still broken and dislocating after surgery. In November 2017 I dislocated my left arm doing lat pulldowns on a super light weight!! Gave me some time to focus on legs i guess.... At this point in time I am strong enough to do a fair few pull ups so my shoulders are just about holding up! Gotta train smart!! Will probably spend a couple years putting on mass before I attempt another show. My first and only show was NPA south west in Taunton 2011 aged 17, I did not place (photos to follow) #drugfreebodybuilding #natty #bodybuilding #ukdfba #npa #bnbf #wnbf #naturalbodybuilding

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@juniormonks

Practicing his stoic look #voldyandjuju

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@traviswadham

Itโ€™s improvement season, so that means itโ€™s time to grow dem wings! โœˆ๏ธ ... Try out this alternative to lat push downs.

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@mamat_wood_dekker

OMG.... I have to to resist my home made fudge. I make it to eat after every show. This one is Vanilla Latte with Heath Brickle!!! Mmmm Masters National Championships! Thursday. Here I Come! Brent Pickett @bigbench_ #bluntforcetraumatrainingsystems @dawniel @nathan #thegrithouse @workoutanytimehixson-chattanooga #workoutanytimehixon #trainstationfitness #npctennessee #npc #npcfigure #drugfreebodybuilding

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@club_iron

NEWBIES LISTEN UP !!!! - The first year you take your training seriously will have the most potential for the fastest results. First person I ever helped was my brother in-law Ryan Stringham in 2013. In about 3 months he added a healthy 17lbs to his physique. I was grossly uneducated and RELIGIOUS about the approach. I gave him โ€œmacrosโ€ but didnโ€™t really call it that. I just made sure he knew exactly how to eat for the new type of training. He wasnโ€™t totally new to the gym but I donโ€™t mean new to โ€œworking outโ€ I mean new to โ€œtrainingโ€. This means you have a program, you log every workout and your diet becomes the fuel for that workout. Food is life which is why I hate the term โ€œfood is fuelโ€ ๐Ÿ˜‚ Whatโ€™s your diet really fueling outside of you being awake right now anyway? Instagram doesnโ€™t take calories.. You could have been โ€œworking outโ€ for years and considered a newbie to someone whoโ€™s been โ€œtrainingโ€ and eating right for the same amount of time. Get it right from the beginning and I promise youโ€™ll save a whole lot of time ๐Ÿ˜‰

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@billyct74

Gearing up for the NGA Central Florida Classic Pro/Am on July 28th in Ormond Beach, FL. Shout outs to @bpi_sports @bpi_chris for their product samples. @protan_official and their Steel Fit line and @riptoned Registration forms at www.muscleshopnutrition.com. Contest Prep Seminar with William Grazione on Friday July 27th at @evolvechiro386 in Daytona Beach, FL, 7pm. Walk in registrations also taken on this day. #natty #naturabodybuilding #drugfreebodybuilding #nga #ngacentralfloridaclassicproam #ngagatorman #stageready #contestprep #contestprepcoach #contestprepseminar #bikinicompetitor #figurecompetitor #classicphysique #physiquecompetitor #mastersbodybuilding #fitmom #fitover40 #womenwithmuscles #womenwithabs #metabolicevolution #ocb #wnbf #ocbpro #wnbfpro #npc #npcbikini #snbf

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@savageathl

โœ…๐Ÿ’ฏFOLLOW FOR FOLLOW๐Ÿ’ฏโœ… ๐Ÿ’ช๐ŸผASK ME ANYTHING AMA๐Ÿ’ช๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” LIFT SLEEP EAT REPEAT Follow these steps and I promise you that your body will change. LIFT with a purpose and a pre determined plan. SLEEP for a minimum of 8 hours every night. EAT healthy unprocessed foods composed of adequate amounts of carbs, fats, and protein. REPEAT for results. ๐Ÿ’ช๐Ÿผ๐Ÿ‘Š๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” PROGRESS NOT PERFECTION. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” @bodybuildingcom @nike @blackstonelabs_official @5percentnutrition @transformation.shoutout @fatloss_transformation @transformationevolution @transformationfitnation at Massachusetts

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@brandonbassfitness

Back & Biceps Workout . . Bent-Over Barbell Rows - 3 sets of 6-8 reps . . Hammer Strength Rows - 3 sets of 8-10 reps . . T-Bar Rows - 3 sets of 8-10 reps . . Body Weight Pull Ups - 3 sets of 10-15 reps . . Barbell curls (NEVER in the squat rack) - 3 sets of 8-10 reps . . Seated Hammer Curls - 3 sets of 8-10 reps

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@club_iron

How to grow your arms ๐Ÿ‘‡๐Ÿฝ . โ€ขBICEPS (two variants) 1. Strict, full #rom, single limb bicep curl (recommend kettlebell) 2. Heavy, slightly cheated barbell curls (constant tension) โ€ขTRICEPS (three variants) 1. Heavy cable push-down 2. Overhead extension 3. Close grip press (too close can hurt wrists and cause elbow pain) โ€ขFOREARMS (two variants) 1. Grip exercise (search โ€œgripperโ€) 2. Forearm Curl (recommend kettlebells . If your arms are really behind, train them 3x a week and be careful of overlap. Most movements require a lot of the arms musculature (especially pull-day). If your arms are advanced and donโ€™t progress as fast, try BLOOD FLOW RESTRICTION CURLS (shown above). ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ 1. Create a tourniquet with some bands or buy some online. 2. Always wrap it where the targeted limb starts. 3. Use about 20% of your max and perform 4 sets. First one should be about 20-30 reps followed by 2 or 3 more sets of 10-15 reps with 30 seconds rest between sets. - Itโ€™s been proven to almost match the results from training wit a lot more time and volume (sets x reps x load). A full #BFR workout should last about 2 or 3 minutes saving you a TON of time. - Other uses for #bloodflowrestriction exercises would be if youโ€™re not healthy enough to lift heavy or donโ€™t have time to spend 30 minutes training a limb. - Cheers! Hope to see some veiny, jacked limbs in my community ๐Ÿ’ช๐Ÿฝ

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@skercules

If thereโ€™s a will thereโ€™s a way. โ€ข Finally hitting some sub 130s on the scale with a pretty aggressive adjustment of macros. @cwteamwilson has been making fantastic posts about what it takes to get truly stage lean. You donโ€™t know what it feels like until you are truly in the trenches. โ€ข I will continue to do my best to train as hard and intelligent as I can. Fuel tank is gonna start running pretty low but Desire, Discipline, and dedication will lead the way (Caffeine too ๐Ÿ˜…). โ€ข Onwards and upwards, the grind continues. 3x6x275 @ BW of 129 . . . . . . . #Bodybuilding #Powerlifting #Powerbuilding #Team3DMJ #3DMJ #Desire #Discipline #Dedication #CoreNutritionals #Drugfreebodybuilding #Contestprep #Intensity #Intent #fitness #progressiveoverload #crushit #athlete #gymshark #improvement #contestprep #alpha #crushitcrew at Forge Fitness Inc

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@savageathl

โœ…๐Ÿ’ฏFOLLOW FOR FOLLOW๐Ÿ’ฏโœ… ๐Ÿ’ช๐ŸผASK ME ANYTHING AMA๐Ÿ’ช๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Currently feeling pumped up from my first refeed on Sunday and am ready for the gym tonight. Itโ€™s a little scary switching diet routines and hoping that your body will follow suit. I donโ€™t really know what kind of progress it will bring but if my body is going to make any more progress it wouldnโ€™t have been without a change. Being in a plateau can be very frustrating and thatโ€™s not something that a lot of diet routines will help you overcome. There truly is no one diet fits all, let alone a miracle diet. What works is proven over time and the diets you hear about everybody doing are fads that wonโ€™t last similar to the results they produce. Some bullet points for you to remember: 1.crash diets arenโ€™t permanent weight loss solutions. 2.drinking your meals is unhealthy. 3.2lbs a week is a healthy maximum amount of fat to burn. 4.scales lie. 5.mirrors and pictures donโ€™t lie. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” PROGRESS NOT PERFECTION. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” @bodybuildingcom @nike @blackstonelabs_official @5percentnutrition @transformation.shoutout @fatloss_transformation @transformationevolution @transformationfitnation at Massachusetts

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@ibtonyg

Remind yourself. โ €โ €โ €โ €โ €โ €โ €โ €โ € Many of my posts are a reminder to myself. โ €โ €โ €โ €โ €โ €โ €โ €โ € I am in no means perfect at putting everything I say into practice: sometimes, I force my content to force myself. โ €โ €โ €โ €โ €โ €โ €โ €โ € โ €โ €โ €โ €โ €โ €โ €โ €โ € I encounter laziness, complacency, and comfort. It's so much easier to just work a "dead money" job, and scroll through my Facebook feed. โ €โ €โ €โ €โ €โ €โ €โ €โ € But how unfulfilling is it in the long-term? โ €โ €โ €โ €โ €โ €โ €โ €โ € I can sit down and browse YouTube cats for six hours straight, or I can do 1-2 hours of cat viewing (๐Ÿ˜œ) and 4 hours on putting in work that will develop my career and goals. โ €โ €โ €โ €โ €โ €โ €โ €โ € If you get paid for looking at cats, you've won your game. But I need to figure out how to win mine. โ €โ €โ €โ €โ €โ €โ €โ €โ € *Oh, and these are special tricep extensions. Start light and do these. You'll feel an extra stretch at the bottom ๐Ÿ˜‰ at 24 Hour Fitness - Yorba Linda, CA Super Sport

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@momomentsttube

FOH! When your trainer @wcfitness fine as F$&K and your fat azz trying to loose weight! I donโ€™t even want to show my fat toe no more... Congrats Walt C on the WINS! #drugfreebodybuilding Champ #BestMale40&Over #BestPose #BestBestBest

0
@club_iron

Taking a piece of todayโ€™s Instagram vlog to demonstrate these! One of two row variants we use over the week ( next to #sealrows ) . I donโ€™t have a real name for it so we call them pin rows. Use this to replace the conventional bent barbell row and save your lower back, glutes and hamstrings for deadlifts. Perform about 2 times a week, 3-4 sets of 6-12 reps for best results. - Set the safety bars just under your kneecap, unlock knees and row toward the belly button. Upper back progress will follow ๐Ÿ˜‰

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@savageathl

โœ…๐Ÿ’ฏSTART MONDAY IN THE GYM๐Ÿ’ฏโœ… ๐Ÿ’ช๐ŸผASK ME ANYTHING AMA๐Ÿ’ช๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Goal is to be at this same weight but at 10% bf by the end of this recomp. RECOMP: build muscle while loosing body fat. No time limit on this, just going to send it. Numbers WILL fuck your head up so donโ€™t try to get caught up in them. I was where I wanted to be at one point and life got in the way. DOESNโ€™T MATTER NOW. Moving in a forward facing manner is what is important. The list of priorities that you need to be 100% proficient in come in this order: 1.Diet 2.Sleep 3.Training You canโ€™t out train a bad diet and you canโ€™t grow or change without proper sleep. You will make faster progress then ever if you have the first two things down first. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” PROGRESS NOT PERFECTION. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” @bodybuildingcom @nike @blackstonelabs_official @5percentnutrition @transformation.shoutout @fatloss_transformation @transformationevolution @transformationfitnation at Massachusetts

3
@jason_taylor_training

Next 2 shows I'll be attending with clients over the next few weeks. This time around it will be time for some of the women I work with to hit the stage. If your thinking about doing your first show, cant get over the hump, cant break a plateau, etc. Let me help you! I have been helping both guys and girls prep this year and there are still a few more shows in the ocb, npc, and other organizations that would allow for enough time for a prep this season. I do not guarantee placings, what I garuntee is that I will help you be your best ever and that you will never feel like I am not giving 100% effort to give your your best look to date. #bodybuilding #coaching #prep #prepcoaching #naturalbodybuilding #drugfreebodybuilding #fitness #health #nutrition #diet #training #ocb #npc #ifbb #figure #bikini #physique #classicphysique #mensphysique #bikiniprep #figureprep #contestprep #showprep

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@club_iron

Ginaโ€™s first ever attempt at posing ! (In todayโ€™s Instagram Vlog) - Todayโ€™s #IGTV Vlog explains our approach to a comic book physique without competition or date to keep us accountable. This is something Iโ€™m extremely familiar with because Iโ€™ve never competed and donโ€™t plan on being super competitive in the future. I still use a training method that looks a lot like a bodybuilder/powerlifter and I track my macros pretty closely. In my case, itโ€™s a habit developed from an intense couple of years where I did nothing but lift, research and it accidentally became a part of my career. Now Iโ€™m a passionate influencer that actually enjoys the meticulousness ๐Ÿ˜‚ For someone like Gina, a competition makes more sense because itโ€™s the only real reason to diet and train this hard. Itโ€™s 100% dependent on YOUR GOAL (specificity) and youโ€™re probably doing way too much or way too little to achieve what you want. Itโ€™s rare when I see a case of perfection in general population. It just makes no sense to be as punctual as a bodybuilder in prep when you just want to look really really good and be healthy ๐Ÿคท๐Ÿฝโ€โ™‚๏ธ Who actually searches for the โ€œkind of optimalโ€ program ? We all want to be our best !! Learn the basics and keep the things you know you could do forever. Make sure youโ€™re not neglecting any body-parts, progress them in a simple matter and enjoy the rewards without attempting to compete ๐Ÿ˜‰ Hope you dig the vlog coming up within the hour๐Ÿค˜๐Ÿฝ

6
@beshredded

Cardio VS Diet๐Ÿ”ฅ ๐Ÿค˜๐ŸผBoth cardio & diet can contribute to a caloric deficit by 1๏ธโƒฃEating less 2๏ธโƒฃExpending energy _ ๐ŸDiet (Pros & Cons) โœ…Can contribute to a caloric deficit โœ…Can speed up fat loss in combination with cardio โŒCan decrease training performance if caloric deficit is too large โŒCan increase hunger _ ๐Ÿƒ๐ŸปCardio (Pros & Cons) โœ…Can contribute to a caloric deficit โœ…Can speed up fat loss in combination with a fat loss diet โŒCan increase your fatigue levels โŒIncreased fatigue can cut into your recover and weight training performance_ _ โš–๏ธWhen it comes to diet & cardio you want to make sure to start off on the lower end in terms of your calorie deficit, cardio duration, and frequency. You shouldn't put all your eggs in one basket until you see a plateau on the scale, waist measurements, or in your physique. _ ๐Ÿ‘‡๐ŸผFor Physique & Nutrition Coaching๐Ÿ‘‡๐Ÿผ ๐Ÿ’ปWWW.BESHREDDED.CA . . .

2
@savageathl

โœ…๐Ÿ’ฏSTART MONDAY IN THE GYM๐Ÿ’ฏโœ… ๐Ÿ’ช๐ŸผASK ME ANYTHING AMA๐Ÿ’ช๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” I have always been a hard worker in everything that I have done and somehow, I always want more. MONDAY MOTIVATION FOR YOU IS TO BE THE HARDEST WORKER IN THE ROOM. I donโ€™t care if you apply this to work, the gym, or wherever you want to succeed. Just work harder. GET OUT THERE AND FUCKING SLAY. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” PROGRESS NOT PERFECTION. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” @bodybuildingcom @nike @blackstonelabs_official @5percentnutrition @transformation.shoutout @fatloss_transformation @transformationevolution @transformationfitnation at Massachusetts

2
@juniormonks

Currently eating 7 Pizzas to fill in my calories for the week. #mylifeisapizza #fortitudetraining

1
@_greglifts

Kicking off the week with a bench press PR and a messed up bro sesh with @tobiastiangco_fit @winchevi __ Glorious pumps today with the Dymatize Pre and yesterday's rest day (plus the little cake buffet LOL AYE) __ Finished up with a Big Mac No Cheese/No Mayo/No Ketchup as a post-workout meal! 400 cals 10/10 would recommend ๐Ÿ˜œ __ 1st Session @ AF Hemady 1) Bench Press 3x4 @ 92.5kg, 3x3 @ 100kg, 3x2 @ 102.5, 3x1 @ 105kg, 1x1 @ 110kg โ€ผ๏ธ 2) Close Grip Bench Press 3x15 @ 60kg __ 2nd Session @ Maximus Den 1) T-Bar Row 4x10 (Double Drop Set 1x15, 1x20) 2) Lat Pulldown 4x10 3) Machine Low Row 4x12 4A) Machine Chest Press 4x12 4B) Machine High Row 4x12 4C) Machine Shoulder Press 4x12 5A) Rope Face Pull 4x15 5B) Rope Pullover 4x15 6) DB Lateral Drops 3x(10/12/15), 1x(10/10/12/12/15/15/20/20/10/10) LOL DELT PUMP INSANITY 7A) Close Grip Pushdown 4x15 7B) Underhand Pushdown 4x15 __ Not even sure what the sets, reps, and weights were ๐Ÿ˜‚ definitely went hard and stupid on everything tho! __ #gregpreps #bodybuilding #natty #naturalbodybuilding #drugfreebodybuilding #fit #fitness #fitnessjourney #fitnessmotivation #fitstagram #fitspo #gymmotivation #gymlife #pump #ripped #shredded #progress #contestprep #darcsport #workout at Maximus Den Fitness Center

16
@tpoyner1

Happy Monday! First day in new hospital today after spending the last 3 years working at the same place....but more importantly itโ€™s international chest day later ๐Ÿ˜œ๐Ÿ’ช #chestday #chest #bench #nofilter #bodybuilding #benchpress #naturalbodybuilding #naturalbodybuilder #drugfreebodybuilding #bnbf #dfac #goldenerabodybuilding #goldenaesthetics #classicbodybuilding #classicphysique #oldschoolbodybuilding #gym #fitness #bodybuildingmotivation #fitnessmotivation #gymmotivation #flex #iron at UFit Fitness

13
@bruno.pieske

๐Ÿ‡บ๐Ÿ‡ธ Off road cycling on a sunday is a true marvel, even the sun is greeting me with one ray of light! ------------------------------------------------- ๐Ÿ‡ง๐Ÿ‡ท Pedalar em estradรตes de terra em um domingo รฉ uma verdadeira maravilha, atรฉ o sol me cumprimenta com um raio de luz! . . #moutainbike #crosscountry #xco #bike #cycling #mtb #mtbbrasil #mtbpocosdecaldas #ciclismo #pedalar #scottbikes #ciclismodemontanha #btt #rideshimano #maviccrossmax #scottspark #shape #cardio #fit #fitness #stayinshape #physique #outdoorsports #gooutside #adventure #cyclingasventure #drugfreebodybuilding #lowcarb #ketocarnivore #strenght at Fonte Platina Industruia e Comรฉrcio Ltda

12
@tpoyner1

I think when my pins are as pale as this, the hashtag #nofilter goes without saying ๐Ÿ˜‚๐Ÿ˜‚. Any opportunity for a quad flex ๐Ÿ˜Ž. The memories from Miami and the awesome @miami_iron_gym keeping me motivated ๐Ÿ™‚๐Ÿ’ช #miami #miamiiron #mig #oldschool #oldschoolbodybuilding #respecttheoldschool #bodybuilding #naturalbodybuilder #naturalbodybuilding #drugfreebodybuilding #bnbf #dfac

1
@savageathl

โœ…๐Ÿ’ฏSUNDAY FUNDAY GYMDAY๐Ÿ’ฏโœ… ๐Ÿ’ช๐ŸผASK ME ANYTHING AMA๐Ÿ’ช๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” Today is the first day of the new diet and Iโ€™m pumped. Iโ€™ve made really good progress thus far. The only thing I would have done different is start this phase of the transformation sooner because I have been at a plateau for a while now. Oh well. Now itโ€™s time to supercharge this transformation and get to where I want to be. This will go for as long as it needs until Iโ€™m at 10% bf. Hopefully shooting for November and at that point will start a lean bulk to bring me to late winter. I want to compete in 2019 and this is the next step in the process. Itโ€™s crazy to think that I was at 200+ and 26% not that long ago. ๐Ÿ’ช๐Ÿผ๐Ÿ‘Š๐Ÿผ โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” PROGRESS NOT PERFECTION. โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€” @bodybuildingcom @nike @blackstonelabs_official @5percentnutrition @transformation.shoutout @fatloss_transformation @transformationevolution @transformationfitnation at Massachusetts

5
@rhythm.roop31

I am too determined to achieve my goal just through pure hardwork and dedication.. I believe that just eating enough and right food can make u achieve ur goal along with your 100% dedication in the gym.. I am out to achieve my goal to prove that u can be strong, fit and have a great physique naturally... #drugfreeindia #drugfreebodybuilding #beastmode #humfittohindiafit #fitindia #naturalphysique #naturaltransformation #missionfitindia #missionindiafit @jeet_selal #myinspiration #loveforjeetselal #supportdrugfreeindia

0
@motivationontherise

Iโ€™m 2 weeks out from my next competition.. I will be entering the Menโ€™s Physique Category .. My goal is to just bring a better version then before.. I would like to thank Rick Primerano @primo465 for his help and keeping me focused in the last 2.5 years.. Competing can be tough. But the key is to stay focused and like Rick tells me often; Donโ€™t compare yourself to others, Just keep improving your ownself.. At 47 years old, I honestly canโ€™t believe Iโ€™m still on stage and still competing... People tend to compare and judge others often, mainly younger people, But I say this.. Will you be still going at the age Iโ€™m at now? As the fitness competition era grows.. These competitors are getting better and better... My honest opinion and advice.. Stop critiquing others all the time and stay focused on what you need to do.. Because at the end it will show who you paid more attention too.. Either your progress or either others... It will show how bad and how much work youโ€™ve put in.. I have only been competing for 2.5 years and I still have more time to put in... Iโ€™m staying humble and staying focused with no ego or no focused on others.. God bless and Motivation on the Rise๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™ #blackstonelabs #blackstonelabssupplements #naturalbodybuilding #naturalphysiquecompetitor #drugfreebodybuilding #drugfreeathlete #ufeshows #ufeusa #ufepro #ufeworldchampionships #ufeathlete #naturalfederation #bodytransformation #bodytransformationinprogress #fit #fitnessmotivation #gymmotivation #healthylifestyle #motivational #transformation #menshealth #healthylifestye #ufepro #ufeproathlete #ufeusa #motivationontherise #40isthenew20 #over45andfit #mrmsnaturalbuffalo #ocbpro #ocb #npcphysique

7
@coachteamleeswnbfpro

Great weekend away at the UKDFBA Caledonian Classic. Good to catch up with everyone and well done to all competitors. Both clients @marknewton1393 and @leebushell improved again with Mark taking 2nd in the Novice and Lee who I think took 4th (they only placed top 3). Proud of these guys! Also great to spend time with Edward Williams who joined us for the road trip. Next stop is our local Northern Counties show is in Heywood, Manchester 7 weeks away! #teamlees #aesthetic #aesthetics #bodybuilding #coach #drugfreebodybuilding #dedication #deadlift #fitfam #fitness #fitfamuk #fitpro #fitnessmotivation #gymlife #gym #iifym #flexibledieting #mensphysique #mensphysiquecoach #natty #naturalbodybuildingprep #naturalbodybuilding #onlinecoach #pt #personaltrainer #prepcoach #ukdfba #wnbf #usn @gordie_adam_wnbf_pro @wnbfofficial @wnbfofficial @wnbfmagazine @ukdfba

4
@bruno.pieske

at Academia Bruno Pieske

0
@ahdj_fit

@ukdfba Scottish Tall Mens Physique Champ ๐Ÿ†๐Ÿฅ‡ - Long post to come tomorrow, incredibly happy. - #mensphysique #ukdfba #drugfreebodybuilding at Brunton Theatre

89
@club_iron

I made this graph for the online coaching spreadsheet and I think itโ€™ll really help anyone counting macros. Certainly a whole lot more foods you can fit into a successful diet, this makes it easier to visualize and hopefully allows you to think of even MORE FOOD to fit ๐Ÿ˜‰ - When you throw it all on a spreadsheet, things get much easier to understand ๐Ÿคฏ Having a blast creating the best framework possible for my club ๐Ÿ˜Ž

8
@markpalfery

14 days to go and still chipping away at the bits we donโ€™t need in an effort to enhance the bits we wanna show ๐Ÿ˜‚ drug free BNBF menโ€™s competitor is exactly where I want him to be and tanned up, dried out and a few extra carbs this man deserves a trophy ๐Ÿ† #stageprep #bodybuilding #mensphysique #bnbf #drugfree #naturalathlete #drugfreebodybuilding #prepcoach #com #showprep #personaltrainer #traininsane #studio1 #studio1fitness at Studio1 Aldershot

1
@club_iron

Itโ€™s like giving birth ; months of hormonal hills, pain and heavy lifting to finally meet a new person that makes it all worth it.. No ? I wonโ€™t even try to relate to a Mom.. Ok itโ€™s like a painting, shitty till you see it all come together.. No ? Ok itโ€™s like running a business, years of tough work finally uncovered and rewarded.. No ? All Iโ€™m saying is the best things in life come AFTER the toughest. The ugliest roads led to everything beautiful in my world. Easy means temporary and absolution means you lost. Without owning my losses and swallowing guilt ; Iโ€™d feel empty. Rewards are great but they should be treated as a rest period while you refuel for a better rep. - Throwing it back to the end of @kpczynski photoshoot prep last year. This isnโ€™t for everyone and getting to these levels of conditioning might not even make sense for you. There is zero functionality to having a Christmas tree back or washboard abs. The reward is actually much bigger than anything physical. Youโ€™re exercising discipline, skill and confidence. A successful body composition prep just reveals it ๐Ÿ˜‰ - Clubironcoaching.com

12
@leancanteenuk

We would like to wish all the competitors the best of luck in todayโ€™s @ukdfba #caledonianclassic @gordie_adam_wnbf_pro Keep an eye out for @leancanteenuk at the show #drugfreebodybuilding #ukdfba #mealprep #fitness #gains ๐Ÿ’ช๐Ÿผ๐Ÿ’ช๐Ÿผ

0
@club_iron

Sometimes these angles surprise me. Wherever youโ€™re at in your journey, just remember thereโ€™s a light at the end of the tunnel. Itโ€™s more of a flashlight pointing at your next target though ๐Ÿ˜‰ Have a dope weekend yaโ€™ll ๐Ÿค˜๐Ÿฝ #foreverlearning

13
@club_iron

3x5 By @_theskinnybuff_ and I from Tuesdayโ€™s #IGTV vlog. Lost a total of 9lbs in two months.. A lot slower than anticipated because of a WHOLE LOT of life gains ๐Ÿ˜Š Still training, vlogging, dieting and researching. If I would have known 7 years ago that Iโ€™d still be researching and adjusting things, I probably would have been overwhelmed. The amount of knowledge Iโ€™ve gained from the modern community of drug free lifters is gold! This post is an appreciation for every, transparent athlete out there. Thanks to ya โœŠ๐ŸฝโœŠ๐Ÿฝ

16