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#gains Instagram Medias

#transformationtuesday  There's about 3 years between these two pictures: (Left - December 2013 / Right December 2016) What have I done over the last 3 years to speed up my progress? 1️⃣ I started logging my training: I was never really consistent with using a logbook during 2013-2014. I followed your usual 'bro split' and my exercise selection varied week by week based on what exercise I felt like doing. It's only in the last year or so that I've been log-booking all my training and sticking to programs for 6-8 week blocks and I've got stronger SO much faster since doing this. 2️⃣ I've gained better consistency with my nutrition: I tracked religiously during my cut last year and it taught me an awful lot. I now have a great understanding about what my body responds well to in order to enhance my training performance. I also know how much I need to consume in order to continue building muscle whilst staying reasonably lean. What's even better is when I decide I want to cut again, I have all the data from my last cut so I will know exactly what I need to do! 3️⃣ I've educated myself: The amount I have learned over the last few years has been what's helped me get to where I am with my physique. I've been to seminars, signed up to live webinars, listened to loads of podcasts and read article after article. Without investing and gaining that knowledge, I'd probably still look similar to how I looked 2 or 3 years ago. So three things I would strongly suggest you do if you want to improve your physique!: 1️⃣ Get a Logbook and ensure you are chasing progression every time you train. 2️⃣ Learn more about nutrition and ideally start tracking your calorie intake. 3️⃣ Most importantly - Educate yourself!! You get out what you put in! ➖➖➖➖➖➖➖➖➖➖➖➖➖ #elsomenhanced  #knowledgeispower  #logbook  #nutrition  #physique  #progress  #naturaltransformation  #bodybuilding  #muscle  #maturity  #strength  #gains  #reardoublebicep  #comparison  #personaltrainer  #onlinecoach 

1:02pm 01/17/2017 0

Tag your friends • #spamforspam  #spam  #spam4spam  #spamforspamback  #spamforfollow  #like4like  #likes4likes  #like4follower  #likeforlikeback  #followalways  #gainpost  #gaintrick  #gains  #gaintrain  #gainz  #likesplease  #likeforfollow  #ifb  #dylanobrien  #demilovato  #kyliejenner  #spamforspam  #ifball #sfs #kimkardashian #comment #recentforrecent #arianagrande #kendalljenner #selenagomez #justinbieber 

1:01pm 01/17/2017 0

A good friend of mine asked me a couple days ago how the heck I keep motivated. And well, the honest truth... I'm not always motivated. Some days I struggle to get myself to the gym, some days I have a bad workout and some days I want to just lay on the couch and eat all day and do nothing. It has taken time but I've come to realize that those days are the days that make me stronger! I have to substitute routine for motivation and healthy food + pre workout for energy. Those days make me realize what I'm really working for and once I realize that -bang- there's that motivation all over again! So work hard for what you want even when motivation is lacking because it'll return and you'll be so happy you didn't stop! #motivation  #routine  #fitness  #preplife  #pushthrough  #backworkout  #gains  #reminderstomyself  #workhard  #accomplishgoals 

1:01pm 01/17/2017 0
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Team no sleep. Just plugged into the system and grinding away. _ #forextrading  #forex  #trader  #charts  #analysis  #stocks  #options  #binary  #toronto  #trader  #416  #905  #mississauga  #pips  #cash  #profits  #fx  #markets  #sell  #buy  #nyse  #tse  #london  #gains  #fxsimplifier 

1:01pm 01/17/2017 0

#lunch  #chilli  #chicken  #sesame  #coconutrice  #curriedchickpeas  ##weights  #health  #fitness  #lifestyle  #loveit  #fitfam  #instafit  #goals  #gains  #girlsthatlift  #girlswithmuscles 

1:01pm 01/17/2017 0

#personaltrainer  #coach  #bodybuilding  #beastmode  #gym  #gains  #physique  #booty  #squat  #bikinifitness  #fitfam  #fitness  #aesthetic  #muscle  #lifestyle  #motivation  #tattoos  #instafit  #preworkout  #bossmode 

1:01pm 01/17/2017 0

Aye omg ❤️❤️ - I'm still active #arianagrande  #gainpost  #gaintrick  #gainparty  #f4f  #l4l  #sfs  #followtrain  #uglyfollowtrain  #selanagomez  #demilovato  #nickjonas  #onedirection  #littlemix  #fifthharmony  #gains  #1993  #ari  #1998  #taylorswift 

1:00pm 01/17/2017 1
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Extreme decline sit ups. I used to HATE doing abs. So I just never did them. Till I found this bench❤ after every workout I hit between 4-5sets of this for 8-12reps. #repsforjesus 

1:00pm 01/17/2017 1

French toast in the morning. #breakfast  #frenchtoast  #bacon  #orangejuice  #strawberries  #yum  #food  #macros  #agavenecter  #delicious  #gainsoutsidethegym  #gains 

1:00pm 01/17/2017 0

"Keep rocking, and keep knocking Whether you Louboutin it up or Reebokin' You see the hate, that they're serving on a platter. So what we goin' have, dessert or disaster" - Keri Hilson 🥊 Time to hit the gym for #chestandtriceps  ✊, then back to uni for more work. Be ambitious & keep your priorities straight! I might spoil myself with some Thai food tonight with the girls #haveawonderfulday 

1:00pm 01/17/2017 1

Finally growing some traps after 5 years of training, last 3 years I actually started to know what I was doing though #fit  #fitness  #fitfam  #fitspo  #gym  #gains  #workout  #bodybuilding  #follow  #myprotein 

1:00pm 01/17/2017 0

Good training session with @sweetchoiceuk Great guy with heavy kicks #gains  #personaltrainer  #mma  #muaythai  #kickboxing  #trx  #weights  #getlean  #healthylife  #calisthenics  #streetworkout  #rawgym  #motivation  #positivevibes  #fallowmypage  #tastyfood  #padworkout  #fitness  #legday  #moremuscules  #handstand  #rawgymleyton  #personaltrainingeastlondon  #calisthenicsuk  #instadaily 

1:00pm 01/17/2017 0

Attack dat back this Bluesday Tuesday. • • • • • • • • #planetfitness  #gym  #gymtime  #gymselfie  #gymflow  #workout  #workoutmotivation  #workhard  #workforit  #muscle  #muscles  #muscleup  #leanmuscle  #leangains  #gains  #gainz  #gaintrain  #training  #trainhard  #nodaysoff  #fitfam  #beastmode  #physique  #aesthetic  #backday  #lats 

1:00pm 01/17/2017 1

Rare photo of @chriscormier2 and @damarvelousone !!! ▶ TAG your gym crew!!! ▶ ▶ #chriscormier  #melvinanthony  #transformationtuesday  #bodybuilding  #bodybuilder  #aesthetics  #gymfreak  #gymmotivation  #fitnessmotivation  #gains  #motivation  #the1realmojo  #beastmode  #fitness  #fitspo  #gymflow  #iggym  #gym  #flex  #bodybuildingmotivation  #exercise  #muscle  #instafit  #ripped  #shredded  #fitfam  #ifbb  #npc  #gymalpha  #diet 

1:00pm 01/17/2017 0

#morningmotivation  with @sarameagan12 #shreddedlife  . . . #figure  #fit  #gains  #iifym  #fitnessaddict  #workout  #bodybuilding  #gym  #train  #training  #health  #strong  #motivation  #bootygains  #determination  #getfit  #muscle  #exercise  #fitfam  #opa  #opaphysique  #ontarioathletes  #ontariomuscle  #vtaper  #shouldersboulders  #fitfam  #growth  @torontofitfam @ontariomuscle @girlswithmuscle

1:00pm 01/17/2017 0
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Core work and of course we have to throw arms in there somewhere keep up the hard work this is only the beginning!!! . Thanks for the @vanilla_zilla32 !! . Song "Till I die" by MGK

12:59pm 01/17/2017 1

Great leg workout today with my buddy @gainsandlemper #gymlife  #gains  #legworkout  #gainingmuscle  #grow  #motivation  #dedication  #newgym  #secondhome  #supergym  #workout  #healthy  #bodybuilding  #fitness  #gym80  #letsgrow 

12:59pm 01/17/2017 1

Who doesn't like cookies, especially when they're this big! @cakeandfitnessfood made this strawberry Muscle Mousse cookie and topped it with some Eton Mess @hognutsbutters and giant white chocolate buttons for good measure! #IIFYM  #MuscleMousse  #proteindessert  #proteinpudding  #gymlife  #bodybuilding  #crossfit  #fitfam  #muscle  #strong  #gains  #protein  #flexibledieting  #cookie  #proteincookie  #MuscleMoose  #MooseJuice  #TeamMoose 

12:59pm 01/17/2017 1
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Are you in with the band? Let us know if you want one. Join the movement, give back, spread the word, earn free gear. #international  #tumgw  #fitnessgoals  #fitness  #gains  #theuglymonkey  #sports  #gym  #doitbig  #business  #tuprote  #exercise  #liftweights  #amazing  #philanthropy  #veteranowned 

12:59pm 01/17/2017 0

"I wouldn’t tell somebody that they weren’t a powerlifter because they only bench pressed, or they only bench pressed and deadlifted, but, what the hell is wrong with squatting? What are you, afraid? I thought powerlifters were supposed to be big, tough guys. Strap your cock on, leave your pussy at home, put a bar on your back and bend your knees!” – ‘Captain’ Kirk Karwoski My worsest lift but bestest to get strongerer. #gym #fitness #squat #powerlifting #beard #deadlift #benchpress #bodybuilding  #muscle  #strong #fat #weightlifting  #grind #crossfit #zombie #cranberries  #art #poet #one #love #gains 

12:59pm 01/17/2017 0

I woke up in beast mode week 2 Arnold cut program #dontbothermeimworking  #250kchallenge  #fitness  #fitnessmotivation  #motivation  #work  #grind  #livefit  #lovelife  #gains  shout out RIP Chad Wray

12:59pm 01/17/2017 0

#fitmom #gym #gymfreak  #eatcleantraindirty  #goal #goodmorning #fitness  #fitnessmotivation #fitnessgirl  #muscle #toningup #cardio #running  #morningrun #cleaneating #protien  #gains #figure8gaintrain  #figurecompetitor #figure  #treadmillrun #treadmill  #hiit #fitmum #stayyoung #young #motivation #hyper #exercisefreak #exercise 

12:58pm 01/17/2017 0
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Lunch - chicken breast, cucumber sticks & houmous #lunch  #cleaneats  #cleaneating  #cleaneatingideas  #protein  #gains  #absday  #glutenfree  #coeliac  #celiac  #dairyfree  #lactosefree  #nutfree  #eggfree  #instafood 

12:58pm 01/17/2017 0

Cheeky #TransformationTuesday  6 years apart #health  #healthy  #healthyeating  #weightloss  #weight  #weightlossjourney  #weightwatchers  #fit  #fitness  #fitfam  #fitnessjourney  #beforeandafter  #beforeandafterweightloss  #running  #dietchef  #diet  #slim  #slimfast  #slimmingworld  #bbg  #exercise  #gym  #goals  #motivation  #herbalife  #juiceplus  #gains 

12:58pm 01/17/2017 0

I've been debating for so long about posting these photos... but I guess 2017 is the year of me facing my fears so here goes... #TransformationTuesday  2 years and 16kg between these photos my 'secret'? Hard work, dedication, proper nutrition and a kick-ass coach . . . #FitFam  #Fit  #Fitspo  #Fitness  #MealPrep  #EatClean  #Healthy  #BikiniFitness  #Gains  #Muscle  #Lean  #BootyGains  #IFBB  #IFBBBikini  #UKBFF  #BikiniGirl  #Strong  #LiveFit  #Curves  #MuscleFood  #InstaFit  #Success  #Positivity  #GymLife  #Nutrition  #InstaFood  #Lifestyle  #PrepLife  #WorkHardTrainHarder 

12:58pm 01/17/2017 0

We are all made differently. 4 months since beginning powerlifting and training. Still need to lose some fat but.. Thought I would be brave and take a progress photo and am really pleased with not only how my training and diet is developing my body but the strength increase from zero experience on Bench to 87kg (191lb) vs Bw 50kg. #littlerich  #dwarf  #benchpress  #fitness  #powerlifting  #motivation  #tokyo2020  #paralympics  #gym  #parapowerlifting  #training  #gymdad  #gymrat  #gymlife  #gains  #progress  #muscle  #strength  #disability  #dwarfism  #ability  #inclusion 

12:58pm 01/17/2017 0

It still amazes me how much I have changed. I mean I haven't just lost weight. Most of the transformation has been mental. It's been how I view myself and the faith I have in myself to complete the tasks I've been given. I have further to go I know and the road never really ends but I now know I will get there and I will stick to this path for the rest of my life. #fitness  #gym  #workout  #fit  #fitfam  #motivation  #bodybuilding  #weightloss  #exercise  #crossfit  #instafit  #fitlife  #gains  #gymlife  #nutrition  #progress  #beastmode  #nopainnogain  #noexcuses  #dedication  #swole  #beast  #hardwork  #powerlifting  #weightlossjourney  #transformation  #losingweight  #beyondtheweak  #progressnotperfection  #teamo2b 

12:58pm 01/17/2017 2

Block press 5x5 @ 87.5kg (last set shown) . Followed by 12,10,8 incline dumbbell bench and some other work on back and lats etc. . #bodybuilding  #powerlifting  #strength  #power  #muscle  #gains  #bench  #chest  #fitness  #health  #gym  #instafit  #instafitness  #fitnessmotivation  #kmpt  #fusioniom 

12:58pm 01/17/2017 0
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A little #transformationtuesday . About one year apart, at the same time in the morning, with about the same time before I start my next prep. Stoked for this year's competitions! #nofear  #bestversionofyourself  #noexcuses  #nashville  #tennessee  #npc  #physique  #npcphysique  #fitfam  #instafit  #fitness  #gym  #goals  #gains  #gametime  #bulking  #wantitasbadasyouwanttobreathe 

12:57pm 01/17/2017 0

In all sports athletes get help from coaches to peak them for competition. The CrossFit Open is no different. CrossFit competition is no different. Do you know what you're capable of? Or are you just going to hope for the best? #AdroitFit  #OPEXfitness  #coaching  #commit  #practice  #training  #beprepared  @Regrann from @alexisrufus9 - What do you think will appear in the @crossfitgames Open this year? I'm guessing these might make another appearance. Been training hard on volume and pacing recently especially with gymnastics movements such as ring muscle-ups @adroitfit #muscleups  #gymnastics  #rings  #crossfit  #crossfitgirls  #fit  #fitgirls  #strongwomen  #strong  #strength  #lean  #nutrition  #buffboxmeals  #competetowin  #traintowin  #alphagames  #dips  #gains  #crossfitopen  #trusttheprogramming  - #regrann 

12:57pm 01/17/2017 1
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As the weight comes down you start to question if the decisions you are making are the right ones. Biggest thing for me was being scared to lose the weight without losing size. Seems like I had nothing to worry about

12:57pm 01/17/2017 2

Want to really hit your shoulders Add this to your routine, remember to keep your elbows up to keep the emphasis on the upper back. Dropping the elbows will involve the lats a lot more

12:57pm 01/17/2017 1

i wasn't at school today as well lol the good thing is so many of my friends are sick and we have talk while others are at school so im not so bored 8 days til calums bday 1 more post of this theme. #harrystyles  #niallhoran  #liampayne  #louistomlinson  #zaynmalik  #michaelclifford  #ashtonirwin  #lukehemmings  #calumhood  #5sos  #onedirection  #weheartit  #tumblr  #christmas  #gains  #gaintrick 

12:57pm 01/17/2017 0

#selfie  #bodybuilding  #metalhead  #tattoos  #inked  #gymbro  #gymlife  #fitfam  #poser  #gains  #weights  #lifting  #gettingstonger  #repsforjesus  #empireliftsback  #training  #liftforlife  #bloodsweatandtears  #muscles  #growth  #swole  #dedication  #marriedtothegains  #reps  #beastmode  #workout  #pump  #healthy  #strength  #strong 

12:57pm 01/17/2017 0
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Ciara ready to kill it today using her new bikini blast workout! Get yours today for only £5 - follow the link in our bio now! @the_fitnessplan #Repost  @ciaraamannion with @repostapp ・・・ I can't wait to try the bikini blast workout out later go check out their site, all plans are currently now only £5! Don't miss out guy! #bikiniblast  #summerbodready  #fitness  #gym  #gymmotivation  #summerbodiesaremadeinthewinter 

12:57pm 01/17/2017 1

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