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Natural Bodybuilder North Wales ๐Ÿ‡ฌ๐Ÿ‡ง Age 29 (+3) Impact Sport Nutrition Athlete
 #skilletcookiesunday I've made this a few times now so it's about time that I shared the recipe ๐Ÿ’๐Ÿปโ€โ™‚๏ธ First off, this is very much inspired by the macro friendly genius himself; @counting_zacros If you like this kind of thing but on a daily basis, there's literally no one on the Gram that does it better ๐Ÿ”ฅ
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Currently on my 4th and final rest day before the gyms reopen in Wales tomorrow ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ I cannot wait to return and commemorate the event by completing an entire leg session with no split squats or walking lunges ๐Ÿฅต๐Ÿ˜‚
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๐Ÿ“‹ Ingredients
35g @per4mbetter White Chocolate Whey
20g @cardiffsportsnutrition Caramel White Chocolate Cream of Rice
100g Drained Chickpeas
50g @clearspringuk Apple Sauce
5g @droetkerbakes White and Dark Chocolate Chunks
5ml Vanilla Extract
3g Baking Powder
๐Ÿ“‹ Filling
10g @lotusbiscoffuk Smooth Spread
45g @philadelphia_uki Lightest Cream Cheese
๐Ÿ“‹ Toppings
1 @lotusbiscoffuk Caramelised Biscuit
5g @droetkerbakes White and Dark Chocolate Chunks
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๐Ÿ“Š Macros โ€“ P39g โ€“ C56g โ€“ F13g โ€“ 520cals
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๐Ÿ‘จ๐Ÿปโ€๐Ÿณ Recipe
Preheat oven to 170C, mix cream cheese and biscoff spread in a small ramekin then place in the freezer whilst you prepare the other ingredients. Drain and rinse chickpeas, add chickpeas, apple sauce and vanilla extra to a blender and then blend until smooth. Sieve dry ingredients into a mixing bowl, whisk to combine and then fold wet mixture into the dry until you have a cookie dough consistency, lastly mix 5g of chocolate chips into the dough.
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Pull your biscoff cream cheese out of the freezer and transfer into the centre of your skillet. Now add your cookie mixture into the skillet, place your toppings into the cookie and finally bake for aboutย 12-13ย minutes.ย Once done, allow as much time as you can for the skillet cookie to cool and enjoy ๐Ÿ‘Œ

#skilletcookiesunday I've made this a few times now so it's about time that I shared the recipe ๐Ÿ’๐Ÿปโ€โ™‚๏ธ First off, this is very much inspired by the macro friendly genius himself; @counting_zacros If you like this kind of thing but on a daily basis, there's literally no one on the Gram that does it better ๐Ÿ”ฅ . Currently on my 4th and final rest day before the gyms reopen in Wales tomorrow ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ I cannot wait to return and commemorate the event by completing an entire leg session with no split squats or walking lunges ๐Ÿฅต๐Ÿ˜‚ . ๐Ÿ“‹ Ingredients 35g @per4mbetter White Chocolate Whey 20g @cardiffsportsnutrition Caramel White Chocolate Cream of Rice 100g Drained Chickpeas 50g @clearspringuk Apple Sauce 5g @droetkerbakes White and Dark Chocolate Chunks 5ml Vanilla Extract 3g Baking Powder ๐Ÿ“‹ Filling 10g @lotusbiscoffuk Smooth Spread 45g @philadelphia_uki Lightest Cream Cheese ๐Ÿ“‹ Toppings 1 @lotusbiscoffuk Caramelised Biscuit 5g @droetkerbakes White and Dark Chocolate Chunks . ๐Ÿ“Š Macros โ€“ P39g โ€“ C56g โ€“ F13g โ€“ 520cals . ๐Ÿ‘จ๐Ÿปโ€๐Ÿณ Recipe Preheat oven to 170C, mix cream cheese and biscoff spread in a small ramekin then place in the freezer whilst you prepare the other ingredients. Drain and rinse chickpeas, add chickpeas, apple sauce and vanilla extra to a blender and then blend until smooth. Sieve dry ingredients into a mixing bowl, whisk to combine and then fold wet mixture into the dry until you have a cookie dough consistency, lastly mix 5g of chocolate chips into the dough. . Pull your biscoff cream cheese out of the freezer and transfer into the centre of your skillet. Now add your cookie mixture into the skillet, place your toppings into the cookie and finally bake for aboutย 12-13ย minutes.ย Once done, allow as much time as you can for the skillet cookie to cool and enjoy ๐Ÿ‘Œ

155
37
a month ago
 #transformationtuesday (or complete lack of in this case) Lockdown 1.0 vs Lockdown 3.0 ๐Ÿ”ย In an uncanny coincidence, I'm exactly the same weight in both these pictures, the left taken in August last year and the right taken four days ago. I feel like it's a 'spot the difference' puzzle, however absolutely no points for identifying the difference in tan lines! ๐Ÿ˜‚
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Had an excellent session with @harry.wyn and @chrispy_ham7 at @bodytechwirral ๐Ÿ’ช Definitely worth making the journey across the border ๐Ÿด๓ ง๓ ข๓ ฅ๓ ฎ๓ ง๓ ฟย If you experience a feeling of dรฉjร  vu reading this caption, that's because this is the third time I've posted a selfie in these changing rooms in almost identical circumstances; training here whilst approaching the reopening of gyms reopening in Wales ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ
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I'm currently 10% over my stage weight, I've linearly gained each week for the past 5 months ๐Ÿ“ˆ At a rate of 0.5% bodyweight per week and have plenty of runway remaining to make further gains ๐Ÿ›ฃ I'm also very much enjoying the pros that come with eating in a surplus, for example - actually looking like I lift in clothes... Well, that's unless you work at a supermarket checkout ๐Ÿ™ƒ

#transformationtuesday (or complete lack of in this case) Lockdown 1.0 vs Lockdown 3.0 ๐Ÿ”ย In an uncanny coincidence, I'm exactly the same weight in both these pictures, the left taken in August last year and the right taken four days ago. I feel like it's a 'spot the difference' puzzle, however absolutely no points for identifying the difference in tan lines! ๐Ÿ˜‚ . Had an excellent session with @harry.wyn and @chrispy_ham7 at @bodytechwirral ๐Ÿ’ช Definitely worth making the journey across the border ๐Ÿด๓ ง๓ ข๓ ฅ๓ ฎ๓ ง๓ ฟย If you experience a feeling of dรฉjร  vu reading this caption, that's because this is the third time I've posted a selfie in these changing rooms in almost identical circumstances; training here whilst approaching the reopening of gyms reopening in Wales ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ . I'm currently 10% over my stage weight, I've linearly gained each week for the past 5 months ๐Ÿ“ˆ At a rate of 0.5% bodyweight per week and have plenty of runway remaining to make further gains ๐Ÿ›ฃ I'm also very much enjoying the pros that come with eating in a surplus, for example - actually looking like I lift in clothes... Well, that's unless you work at a supermarket checkout ๐Ÿ™ƒ

135
17
a month ago
 #flexfriday some good news for my fellow Welsh residents ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ After the latest Welsh Assembly Government update yesterday, gyms are set to reopen from Monday 10th May ๐Ÿฅณ Only a month after England ๐Ÿ™ƒ
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I wanted to wait until today to make this post and share the news to anyone who wasn't aware so there was no April fools confusion ๐Ÿคก (seriously what a date they chose to announce substantial updates ๐Ÿ˜…)
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So, here's a throwback to when I last trained at @flex_strength_ in December, my best look of last year. That mythical period; holding onto post show condition whilst taking advantage of fullness from increased food and decreased expenditure ๐Ÿ’ช
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I've been steadily gaining since, approaching 10% bodyweight over my lowest prep weigh in and I intend to share a physique update once I've hit that milestone ๐Ÿ™‹๐Ÿปโ€โ™‚๏ธ

#FlexFriday some good news for my fellow Welsh residents ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ After the latest Welsh Assembly Government update yesterday, gyms are set to reopen from Monday 10th May ๐Ÿฅณ Only a month after England ๐Ÿ™ƒ . I wanted to wait until today to make this post and share the news to anyone who wasn't aware so there was no April fools confusion ๐Ÿคก (seriously what a date they chose to announce substantial updates ๐Ÿ˜…) . So, here's a throwback to when I last trained at @flex_strength_ in December, my best look of last year. That mythical period; holding onto post show condition whilst taking advantage of fullness from increased food and decreased expenditure ๐Ÿ’ช . I've been steadily gaining since, approaching 10% bodyweight over my lowest prep weigh in and I intend to share a physique update once I've hit that milestone ๐Ÿ™‹๐Ÿปโ€โ™‚๏ธ

200
16
2 months ago
Protein Carrot Cake ๐Ÿง‘๐Ÿปโ€๐ŸŒพ๐Ÿฅ•๐Ÿฐ๐Ÿงก You may not be aware but carrot cake happens to be my favourite desert ๐Ÿ’๐Ÿปโ€โ™‚๏ธ I've made this a few times, tweaked and now happy enough with it to share. I'm not claiming this is as good as the 'real thing' but it's a macro friendly alternative which could easily be consumed every day! But I'm not one for eating the same thing each day ๐Ÿ‘€๐Ÿ˜…
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๐Ÿ“‹ Ingredients
20g @unrivalledagf Carrot Cake Flavour
30g @rudehealth Sprouted Oats (Blended)
50g @clearspringuk Apple Sauce
50g Grated Carrots
1 @clarence_court Egg
50ml @almondbreezeuk Unsweetened Almond Milk
5ml Vanilla Extract
3g Baking Powder
Immeasurable amounts of Cinnamon, Ginger and Nutmeg
Pinch of Salt
๐Ÿ“‹ Frosting
50g @fage_uk 0% Fat Greek Yogurt
45g @philadelphia_uki Lightest Cream Cheese
10g @pescience Select Protein Gourmet Vanilla
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๐Ÿ“Š Macros โ€“ P44g โ€“ C33g โ€“ F9g โ€“ 405cals
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๐Ÿ‘จ๐Ÿปโ€๐Ÿณ Recipe
Preheat oven to 175 C, grate approximately 1/2 a carrot and set aside. DO NOT wring them out, the moisture will help make the cake...Moist. Mix wet ingredients in a bowl, sieve in the dry and whisk until evenly combined.
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Next, fold in the grated carrot and add your batter to a baking dish (I used two 4-inch springform cake tins but you could use one baking tin and cut in half) and bake for aroundย 10-12ย minutes.
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Whilst baking prepare the frosting. Mix 10g protein powder, 50g Greek yogurt and 45g softened cream cheese in a ramekin or dish. Add this to the fridge to thicken up.
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Once done, allow the cakes to cool, remove from the springform tins, add the frosting and enjoy ๐Ÿ‘Œ
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๐Ÿ“‹ Recipe notes
*Egg can be replaced with 50g egg whites, flax or chia egg
*The apple sauce flavour lends itself to the recipe and the pectin fibre acts as a binder. You could substitute for equal parts mashed banana, pumpkin puree or Greek yogurt. Alternatively, 15g butter or neutrally flavoured oil
*Regular oats will work but it'll have less of a cake texture, or all-purpose flour can be used
*This is a base recipe; add toasted nuts, seeds or shredded coconut for textural contrast and savouriness to balance the sweet and spice. For fruit; raisins, currants or even pineapple, any sweet fruit will compliment this

Protein Carrot Cake ๐Ÿง‘๐Ÿปโ€๐ŸŒพ๐Ÿฅ•๐Ÿฐ๐Ÿงก You may not be aware but carrot cake happens to be my favourite desert ๐Ÿ’๐Ÿปโ€โ™‚๏ธ I've made this a few times, tweaked and now happy enough with it to share. I'm not claiming this is as good as the 'real thing' but it's a macro friendly alternative which could easily be consumed every day! But I'm not one for eating the same thing each day ๐Ÿ‘€๐Ÿ˜… . ๐Ÿ“‹ Ingredients 20g @unrivalledagf Carrot Cake Flavour 30g @rudehealth Sprouted Oats (Blended) 50g @clearspringuk Apple Sauce 50g Grated Carrots 1 @clarence_court Egg 50ml @almondbreezeuk Unsweetened Almond Milk 5ml Vanilla Extract 3g Baking Powder Immeasurable amounts of Cinnamon, Ginger and Nutmeg Pinch of Salt ๐Ÿ“‹ Frosting 50g @fage_uk 0% Fat Greek Yogurt 45g @philadelphia_uki Lightest Cream Cheese 10g @pescience Select Protein Gourmet Vanilla . ๐Ÿ“Š Macros โ€“ P44g โ€“ C33g โ€“ F9g โ€“ 405cals . ๐Ÿ‘จ๐Ÿปโ€๐Ÿณ Recipe Preheat oven to 175 C, grate approximately 1/2 a carrot and set aside. DO NOT wring them out, the moisture will help make the cake...Moist. Mix wet ingredients in a bowl, sieve in the dry and whisk until evenly combined. . Next, fold in the grated carrot and add your batter to a baking dish (I used two 4-inch springform cake tins but you could use one baking tin and cut in half) and bake for aroundย 10-12ย minutes. . Whilst baking prepare the frosting. Mix 10g protein powder, 50g Greek yogurt and 45g softened cream cheese in a ramekin or dish. Add this to the fridge to thicken up. . Once done, allow the cakes to cool, remove from the springform tins, add the frosting and enjoy ๐Ÿ‘Œ . ๐Ÿ“‹ Recipe notes *Egg can be replaced with 50g egg whites, flax or chia egg *The apple sauce flavour lends itself to the recipe and the pectin fibre acts as a binder. You could substitute for equal parts mashed banana, pumpkin puree or Greek yogurt. Alternatively, 15g butter or neutrally flavoured oil *Regular oats will work but it'll have less of a cake texture, or all-purpose flour can be used *This is a base recipe; add toasted nuts, seeds or shredded coconut for textural contrast and savouriness to balance the sweet and spice. For fruit; raisins, currants or even pineapple, any sweet fruit will compliment this

190
50
3 months ago
 #internationalchestday to mark this momentous day I'm sharing a side chest shot captured by @sjmshoots during our photoshoot at @oldschooljims in December ๐Ÿ“ธ (Remember that place, the gym) Disclaimer, I actually train legs on a Monday ๐Ÿ˜…
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I also want to share an update regarding online coaching, if you follow me then you're probably aware I transitioned into coaching full-time in January and recently I've been facing a bit of a dichotomy; retention vs acquisition. At the moment I've still got capacity to take on new clients but I've not been doing anything in the form of advertising ๐Ÿ’ฌ The main reason for this is because I've been putting all my effort into providing the utmost service to the clients I already have, which has been successful as beyond my expectation I had 100% retention throughout in February ๐Ÿ™Œ
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Even writing this post I'm feeling somewhat at odds as this could be time spent helping someone ๐Ÿคท๐Ÿปโ€โ™‚๏ธ I acknowledge this conundrum may just be because I'm in the infancy stages and I am confident I'll reach an equilibrium between maintaining and advertising. In any case I find it very useful to work through problems in a durable format, hence this post ๐Ÿ“ If anyone has ever experienced a similar dilemma, or has some words of advice, I'd love to hear from you ๐Ÿ™
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All things considered, I'm over the moon with how it's taken off so far, I enjoy all aspects of helping people work toward their goals, this is something I'm very passionate about and equally derive a lot of purpose from. When I reflect on my previous employments, I always had the attitude to make the most of the circumstances but none of them struck the harmonious balance between enjoyment, purpose and meaning in the way that this does ๐Ÿ˜Š
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Tldr; I don't train chest on Mondays, online coaching is going well and if you're interested in working with me then fill out the questionnaire linked in my bio ๐Ÿ“‹

#internationalchestday to mark this momentous day I'm sharing a side chest shot captured by @sjmshoots during our photoshoot at @oldschooljims in December ๐Ÿ“ธ (Remember that place, the gym) Disclaimer, I actually train legs on a Monday ๐Ÿ˜… . I also want to share an update regarding online coaching, if you follow me then you're probably aware I transitioned into coaching full-time in January and recently I've been facing a bit of a dichotomy; retention vs acquisition. At the moment I've still got capacity to take on new clients but I've not been doing anything in the form of advertising ๐Ÿ’ฌ The main reason for this is because I've been putting all my effort into providing the utmost service to the clients I already have, which has been successful as beyond my expectation I had 100% retention throughout in February ๐Ÿ™Œ . Even writing this post I'm feeling somewhat at odds as this could be time spent helping someone ๐Ÿคท๐Ÿปโ€โ™‚๏ธ I acknowledge this conundrum may just be because I'm in the infancy stages and I am confident I'll reach an equilibrium between maintaining and advertising. In any case I find it very useful to work through problems in a durable format, hence this post ๐Ÿ“ If anyone has ever experienced a similar dilemma, or has some words of advice, I'd love to hear from you ๐Ÿ™ . All things considered, I'm over the moon with how it's taken off so far, I enjoy all aspects of helping people work toward their goals, this is something I'm very passionate about and equally derive a lot of purpose from. When I reflect on my previous employments, I always had the attitude to make the most of the circumstances but none of them struck the harmonious balance between enjoyment, purpose and meaning in the way that this does ๐Ÿ˜Š . Tldr; I don't train chest on Mondays, online coaching is going well and if you're interested in working with me then fill out the questionnaire linked in my bio ๐Ÿ“‹

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20
3 months ago
 #ValentinesDayChallenge๏ปฟ Just as a bit of fun, I thought I'd take part in this challenge and answer some questions about my relationship with Carrot Cake. All you have to do is post a picture(s) of you and your valentine ๐Ÿ’˜ and answer the following questions.ย Hereโ€™s our story ๐Ÿง‘๐Ÿปโ€๐ŸŒพ๐Ÿฅ•๐Ÿฐ๐Ÿงก

Howโ€™d you guys meet? I was meticulously placing a loaf of sourdough into my trolley and our eyes met in aisle 14 of Asda supermarket ๐Ÿคฉ

How long have you been together? Just over 12 years ๐Ÿ—“

Married? Sore subject, CC is religious and we're still trying to find a willing minister to wed us ๐Ÿ‘ฐ๐Ÿปโ€โ™‚๏ธ

Age difference? We're both sensitive about disclosing our age; although I can tell you it's about 80 years ๐Ÿ‘€

Who was interested first? Me, the relationship felt very transactional at first, especially as I was forced to pay to leave the supermarket ๐Ÿ›’

Who is taller? I am, Carrot Cake is very denseย ๐Ÿงฑ

Who said I love you first? Verbally, me, I maintain they said it with their expression first though ๐Ÿฅฐ

Cooks better? I can certainly boast more variety but they're a snaccย ๐Ÿ˜

Better morning person? Carrot Cake is perfect no matter what time of day ๐Ÿคค

Better driver? Me, Carrot Cake has a fear of cars and won't step foot in one unless they're placed on a perfectly flat surface and in a protective case! ๐Ÿš˜

Most competitive? Definitely Carrot, they always get to the root of every situation ๐Ÿ‘Š

Funniest? Most of their jokes go over my head ๐Ÿคท๐Ÿปโ€โ™‚๏ธ

Where do you eat out most as a couple? As you can see from the pictures, we rarely visit the same place ๐Ÿ“

Plans date night? Don't mention that word, they don't like fruit ๐Ÿคซ

Who wears the pants in the relationship? Well, they don't technically have legs so by default, me ๐Ÿ‘–

Spends the most? Me definitely, I have very expensive taste if you weren't aware of my recent smoked salmon kick ๐Ÿ’ฐ

#valentinesdaychallenge๏ปฟ Just as a bit of fun, I thought I'd take part in this challenge and answer some questions about my relationship with Carrot Cake. All you have to do is post a picture(s) of you and your valentine ๐Ÿ’˜ and answer the following questions.ย Hereโ€™s our story ๐Ÿง‘๐Ÿปโ€๐ŸŒพ๐Ÿฅ•๐Ÿฐ๐Ÿงก Howโ€™d you guys meet? I was meticulously placing a loaf of sourdough into my trolley and our eyes met in aisle 14 of Asda supermarket ๐Ÿคฉ How long have you been together? Just over 12 years ๐Ÿ—“ Married? Sore subject, CC is religious and we're still trying to find a willing minister to wed us ๐Ÿ‘ฐ๐Ÿปโ€โ™‚๏ธ Age difference? We're both sensitive about disclosing our age; although I can tell you it's about 80 years ๐Ÿ‘€ Who was interested first? Me, the relationship felt very transactional at first, especially as I was forced to pay to leave the supermarket ๐Ÿ›’ Who is taller? I am, Carrot Cake is very denseย ๐Ÿงฑ Who said I love you first? Verbally, me, I maintain they said it with their expression first though ๐Ÿฅฐ Cooks better? I can certainly boast more variety but they're a snaccย ๐Ÿ˜ Better morning person? Carrot Cake is perfect no matter what time of day ๐Ÿคค Better driver? Me, Carrot Cake has a fear of cars and won't step foot in one unless they're placed on a perfectly flat surface and in a protective case! ๐Ÿš˜ Most competitive? Definitely Carrot, they always get to the root of every situation ๐Ÿ‘Š Funniest? Most of their jokes go over my head ๐Ÿคท๐Ÿปโ€โ™‚๏ธ Where do you eat out most as a couple? As you can see from the pictures, we rarely visit the same place ๐Ÿ“ Plans date night? Don't mention that word, they don't like fruit ๐Ÿคซ Who wears the pants in the relationship? Well, they don't technically have legs so by default, me ๐Ÿ‘– Spends the most? Me definitely, I have very expensive taste if you weren't aware of my recent smoked salmon kick ๐Ÿ’ฐ

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43
4 months ago
 #fulldayofeating Lockdown birthday complete ๐Ÿ”โœ… On an otherwise uneventful day, I kept myself entertained by embracing all of the novelty food ๐Ÿ˜‚ Thank you to everyone who took the time out to wish me a happy birthday, needless to say it was the most unusual birthday I've had but made the most of it under the circumstances. So, what's up next, Pancake Day ๐Ÿฅž or does Valentine's Day ๐Ÿ’˜ count? ๐Ÿ˜… Anyway, whatย I ate:
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Meal 1 ๐Ÿฝ
75g Steel Cut Oats ยท 15g Protein Powder ยท 100g Natural Yogurt ยท 1 Protein Bar ยท 1 Lotus Biscoff ยท 3 Cadbury Dairy Milk Pieces
P37g C89g F18g 685 cals
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Intra Workout ๐Ÿฅค
10g EAA ยท 25g Highly Branched Cyclic Dextrin ยท 5g Creatine
P8g C25g F0g 132 cals
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Meal 2 ๐Ÿฝ
250g Greek Yogurt ยท 15g Protein Powder ยท 66g Cereal ยท 2 Cereal Bars
P43g C93g F7g 623 cals
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Meal 3 ๐Ÿฝ
6 Slices of Store-Bought Pizza
P27g C75g F18g 585 cals
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Meal 4 ๐Ÿฝ
250g Greek Yogurt ยท 15g Coconut Flour ยท 10g Protein Powder ยท 100g Granola ยท 1 Protein Bar ยท 15g Nut Butterย ยทย 1 Fibre One Bar
P48g C88g F25g 790 cals
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Meal 5 ๐Ÿฝ
100g Smoked Salmon ยท 85g Cream Cheese with Herbs ยท 7 Homemade Oat Flour Pancakes
P37g C50g F12g 470 cals
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Total numbers for the day ๐Ÿ“Š
200g Protein  420g Carbohydrates  134g Sugar  44g Fibre  80g Fat  3,285 Calories

#fulldayofeating Lockdown birthday complete ๐Ÿ”โœ… On an otherwise uneventful day, I kept myself entertained by embracing all of the novelty food ๐Ÿ˜‚ Thank you to everyone who took the time out to wish me a happy birthday, needless to say it was the most unusual birthday I've had but made the most of it under the circumstances. So, what's up next, Pancake Day ๐Ÿฅž or does Valentine's Day ๐Ÿ’˜ count? ๐Ÿ˜… Anyway, whatย I ate: . Meal 1 ๐Ÿฝ 75g Steel Cut Oats ยท 15g Protein Powder ยท 100g Natural Yogurt ยท 1 Protein Bar ยท 1 Lotus Biscoff ยท 3 Cadbury Dairy Milk Pieces P37g C89g F18g 685 cals . Intra Workout ๐Ÿฅค 10g EAA ยท 25g Highly Branched Cyclic Dextrin ยท 5g Creatine P8g C25g F0g 132 cals . Meal 2 ๐Ÿฝ 250g Greek Yogurt ยท 15g Protein Powder ยท 66g Cereal ยท 2 Cereal Bars P43g C93g F7g 623 cals . Meal 3 ๐Ÿฝ 6 Slices of Store-Bought Pizza P27g C75g F18g 585 cals . Meal 4 ๐Ÿฝ 250g Greek Yogurt ยท 15g Coconut Flour ยท 10g Protein Powder ยท 100g Granola ยท 1 Protein Bar ยท 15g Nut Butterย ยทย 1 Fibre One Bar P48g C88g F25g 790 cals . Meal 5 ๐Ÿฝ 100g Smoked Salmon ยท 85g Cream Cheese with Herbs ยท 7 Homemade Oat Flour Pancakes P37g C50g F12g 470 cals . Total numbers for the day ๐Ÿ“Š 200g Protein 420g Carbohydrates 134g Sugar 44g Fibre 80g Fat 3,285 Calories

193
45
4 months ago
Today's the big day, the third anniversary of my 29th birthday! ๐Ÿฅณ Although I'm not actually sure that's accurate, if we're being honest these last 12 months don't really count, do they? ๐Ÿ˜‚
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In all seriousness, I have given some thought about the last year, and to my surprise there were actually some accomplishments in there. I finished renovating the house I'm living in ๐Ÿก I competed at the British Finals for the two largest natural bodybuilding federations in the UK ๐Ÿ‡ฌ๐Ÿ‡ง I invested in a long-overdue upgrade of my car ๐Ÿš˜ I transitioned to online coaching full-time ๐Ÿ’ป and I've possibly set a Guinness World Record for being the eldest person to be asked for ID whilst buying an energy can ๐Ÿ™ƒ
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Picture captured by @sjmshoots during our shoot @oldschooljims ๐Ÿ“ธ somewhat related; the image seemed apt as this post has prompted me to reflect on the past year ๐Ÿชž Also because, if I could have any present for my birthday, it would be the chance to train in gyms again! ๐Ÿ™

Today's the big day, the third anniversary of my 29th birthday! ๐Ÿฅณ Although I'm not actually sure that's accurate, if we're being honest these last 12 months don't really count, do they? ๐Ÿ˜‚ . In all seriousness, I have given some thought about the last year, and to my surprise there were actually some accomplishments in there. I finished renovating the house I'm living in ๐Ÿก I competed at the British Finals for the two largest natural bodybuilding federations in the UK ๐Ÿ‡ฌ๐Ÿ‡ง I invested in a long-overdue upgrade of my car ๐Ÿš˜ I transitioned to online coaching full-time ๐Ÿ’ป and I've possibly set a Guinness World Record for being the eldest person to be asked for ID whilst buying an energy can ๐Ÿ™ƒ . Picture captured by @sjmshoots during our shoot @oldschooljims ๐Ÿ“ธ somewhat related; the image seemed apt as this post has prompted me to reflect on the past year ๐Ÿชž Also because, if I could have any present for my birthday, it would be the chance to train in gyms again! ๐Ÿ™

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4 months ago
๐Ž๐ง๐ฅ๐ข๐ง๐ž ๐‚๐จ๐š๐œ๐ก๐ข๐ง๐  ๐€๐ง๐ง๐จ๐ฎ๐ง๐œ๐ž๐ฆ๐ž๐ง๐ญ

Equally pleased and excited to share that I'm now offering online coaching, what's included:

โ€ขFully individualised training programme
โ€ขFully individualised macronutrient and nutritional guidance
โ€ขDaily tracking and accountability tools to log your progress
โ€ขSupplement guidance
โ€ข24/7 support via WhatsApp or Email
โ€ขWeekly check ins

If you're interested in getting started, comment below, drop me a DM or fill out the coaching questionnaire linked on my profile 

Photo taken by @sjmshoots at @oldschooljims the day after the @bnbf_official Finals ๐Ÿ“ธ

๐Ž๐ง๐ฅ๐ข๐ง๐ž ๐‚๐จ๐š๐œ๐ก๐ข๐ง๐  ๐€๐ง๐ง๐จ๐ฎ๐ง๐œ๐ž๐ฆ๐ž๐ง๐ญ Equally pleased and excited to share that I'm now offering online coaching, what's included: โ€ขFully individualised training programme โ€ขFully individualised macronutrient and nutritional guidance โ€ขDaily tracking and accountability tools to log your progress โ€ขSupplement guidance โ€ข24/7 support via WhatsApp or Email โ€ขWeekly check ins If you're interested in getting started, comment below, drop me a DM or fill out the coaching questionnaire linked on my profile Photo taken by @sjmshoots at @oldschooljims the day after the @bnbf_official Finals ๐Ÿ“ธ

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5 months ago
 #merrychristmas it's no secret I fully embrace the festive period, from my array of jumpers, continuously playing Christmas songs, love for the food or the fact I've got a Christmas film on whilst writing this caption ๐ŸŽ…๐Ÿ’ฌ I wilfully fall hook, line and sinker for all of the novelty, and this bowl encapsulates just that.ย 
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I just want to briefly weigh in (pun intended) with my advice for anyone feeling anxious about food and weight gain around this time โš– Without addressing the physiological processes of how acute scale weight gain doesn't necessarily translate to an increase in body fat, treat yourself with self-care and give yourself permission to relax ๐Ÿ›€๐Ÿปย Feelings of guilt, implementing restriction or trying to precisely estimate calories can all take joy out of the occasion.
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Ultimately, decide what will be the best approach for you based on your own circumstances but something I wish I could have told my younger self; "in twenty years' time you won't care about any weight you gained during the holidays but you will regret every missed opportunity to be fully present and enjoy time spent with loved ones". I'd probably also tell myself to invest in Apple, Amazon and Facebook during their infancy but I've got a good feeling about a new start up called @macrobrownieco ๐Ÿ’๐Ÿปโ€โ™‚๏ธ
.
The contents of this bowl starting with the granola: custard flavoured oat clusters with strawberry jelly pieces, white chocolate chunks, yoghurt flavoured coated cornflakes, sponge cake pieces and freeze-fried raspberries to taste exactly like a fruity trifle. Some added custard because a trifle can't have enough custard, and finally this fairy bread inspired chocolate containing soft mini marshmallows and 100s andย 1000s ๐Ÿ˜
.
๐Ÿ“‹ Ingredients
250g @fage 0% Fat Greek Yogurt
15g @thegroovyfoodcompany Coconut Flour
10g @pescience Select Gourmet Vanilla
๐Ÿ“‹ Toppings
100g @marksandspencer Trifle Flavoured Granola
4 Squares @darrelllea Fairy Block
50g Ambrosia Light Devon Custard
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๐Ÿ“Š Macros โ€“ P49g โ€“ C93g โ€“ F21g โ€“ 800cals

#merrychristmas it's no secret I fully embrace the festive period, from my array of jumpers, continuously playing Christmas songs, love for the food or the fact I've got a Christmas film on whilst writing this caption ๐ŸŽ…๐Ÿ’ฌ I wilfully fall hook, line and sinker for all of the novelty, and this bowl encapsulates just that.ย  . I just want to briefly weigh in (pun intended) with my advice for anyone feeling anxious about food and weight gain around this time โš– Without addressing the physiological processes of how acute scale weight gain doesn't necessarily translate to an increase in body fat, treat yourself with self-care and give yourself permission to relax ๐Ÿ›€๐Ÿปย Feelings of guilt, implementing restriction or trying to precisely estimate calories can all take joy out of the occasion. . Ultimately, decide what will be the best approach for you based on your own circumstances but something I wish I could have told my younger self; "in twenty years' time you won't care about any weight you gained during the holidays but you will regret every missed opportunity to be fully present and enjoy time spent with loved ones". I'd probably also tell myself to invest in Apple, Amazon and Facebook during their infancy but I've got a good feeling about a new start up called @macrobrownieco ๐Ÿ’๐Ÿปโ€โ™‚๏ธ . The contents of this bowl starting with the granola: custard flavoured oat clusters with strawberry jelly pieces, white chocolate chunks, yoghurt flavoured coated cornflakes, sponge cake pieces and freeze-fried raspberries to taste exactly like a fruity trifle. Some added custard because a trifle can't have enough custard, and finally this fairy bread inspired chocolate containing soft mini marshmallows and 100s andย 1000s ๐Ÿ˜ . ๐Ÿ“‹ Ingredients 250g @fage 0% Fat Greek Yogurt 15g @thegroovyfoodcompany Coconut Flour 10g @pescience Select Gourmet Vanilla ๐Ÿ“‹ Toppings 100g @marksandspencer Trifle Flavoured Granola 4 Squares @darrelllea Fairy Block 50g Ambrosia Light Devon Custard . ๐Ÿ“Š Macros โ€“ P49g โ€“ C93g โ€“ F21g โ€“ 800cals

122
48
5 months ago
 #physiqueupdate Entering Lockdown 3.0 ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ๐Ÿ”ย Current weight 157lbs / 71.2kgย โš–ย 2ย weeks post showย ๐Ÿ—“ย Pictures taken after my final training session @flex_strength_ until next year ๐Ÿ’ช At the moment I'm loosely tracking my calories, I'm making sure I hit a minimum of 2,500 each day but incorporating off plan meals as and when (every day at the moment!) so my average intake is higher. Other than that, current numbers:
.ย 
Trainingย ๐Ÿ‹๐Ÿปโ€โ™‚๏ธย PPL x 2ย 
Stepsย ๐Ÿ‘Ÿย 8k per dayย 
Cardioย ๐Ÿƒ๐Ÿปโ€โ™‚๏ธย Zero
.
I shared in my story, but yesterday my scale weight was actually 0.4lbs / 0.2kg lower than my lowest prep weigh in ๐Ÿคฏ There's a multitude of factors that influence scale weight but one conclusion I've taken is that I've dropped water weight since the show. Visually, this is very evident in my legs; quad feathers have actually decided to make an appearance, and although I'm not 'legally shredded', my glute lines are more prominent ๐Ÿ‘€ย The main reason for the water weight dispersion is a reduction in my activity and expenditure, I've reduced my daily step count and entered a lower volume training block.
.
It's a little bit frustrating that I'm in better condition now, but also reassuring because it was part of the original plan ๐Ÿค“ Essentially, when I mapped out my competition prep, my intention was to get into condition a number of weeks before the show and then reduce my expenditure ๐Ÿ“‰ whilst simultaneously increasing my calories from carbohydrates in an incremental fashion ๐Ÿ“ˆ I did this to good effect inย 2017ย but unfortunately, due to circumstances, the fruition of this strategy wasn't possible as time didn't allow for it โŒ›
.
Anyway, I really hope you're all doing well, particularly those affected by the latest nationwide restrictions ๐Ÿ™

#physiqueupdate Entering Lockdown 3.0 ๐Ÿด๓ ง๓ ข๓ ท๓ ฌ๓ ณ๓ ฟ๐Ÿ”ย Current weight 157lbs / 71.2kgย โš–ย 2ย weeks post showย ๐Ÿ—“ย Pictures taken after my final training session @flex_strength_ until next year ๐Ÿ’ช At the moment I'm loosely tracking my calories, I'm making sure I hit a minimum of 2,500 each day but incorporating off plan meals as and when (every day at the moment!) so my average intake is higher. Other than that, current numbers: .ย  Trainingย ๐Ÿ‹๐Ÿปโ€โ™‚๏ธย PPL x 2ย  Stepsย ๐Ÿ‘Ÿย 8k per dayย  Cardioย ๐Ÿƒ๐Ÿปโ€โ™‚๏ธย Zero . I shared in my story, but yesterday my scale weight was actually 0.4lbs / 0.2kg lower than my lowest prep weigh in ๐Ÿคฏ There's a multitude of factors that influence scale weight but one conclusion I've taken is that I've dropped water weight since the show. Visually, this is very evident in my legs; quad feathers have actually decided to make an appearance, and although I'm not 'legally shredded', my glute lines are more prominent ๐Ÿ‘€ย The main reason for the water weight dispersion is a reduction in my activity and expenditure, I've reduced my daily step count and entered a lower volume training block. . It's a little bit frustrating that I'm in better condition now, but also reassuring because it was part of the original plan ๐Ÿค“ Essentially, when I mapped out my competition prep, my intention was to get into condition a number of weeks before the show and then reduce my expenditure ๐Ÿ“‰ whilst simultaneously increasing my calories from carbohydrates in an incremental fashion ๐Ÿ“ˆ I did this to good effect inย 2017ย but unfortunately, due to circumstances, the fruition of this strategy wasn't possible as time didn't allow for it โŒ› . Anyway, I really hope you're all doing well, particularly those affected by the latest nationwide restrictions ๐Ÿ™

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5 months ago
 #showshootssunday Okay I know it's traditionally  #fivosfriday but as I was travelling all day, I didn't get a chance to look at them until yesterday. Needless to say, they were worth the wait as the incredibly talented @showshoots stage photos always are ๐Ÿ“ธ๐Ÿ”ฅ
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I'd like to use this post as an opportunity to extend my gratitude to all at @bnbf_official for their commitment and efforts to ensure the show went ahead. To an outsider, a bodybuilding show may not seem of great significance, but in what's been an extremely challenging year it's provided me with structure, something to focus on and look forward to. So, a heartfelt thank you, sincerely ๐Ÿ™
.
This is my favourite shot from the show and it conveniently illustrates what I'm doing at the moment; reflecting. Reflecting on my physique, the show, the competition prep and the entirety of my bodybuilding journey thus far. I'm not sure what my next major goal will be, once I do, I'll be sure to share it but for now I'm very much looking forward to the freedom of being more flexible with my nutrition and enjoying the festive period with my closest friends and family ๐ŸŽ„โ˜ƒ๏ธ๐Ÿฝ

#showshootssunday Okay I know it's traditionally #fivosfriday but as I was travelling all day, I didn't get a chance to look at them until yesterday. Needless to say, they were worth the wait as the incredibly talented @showshoots stage photos always are ๐Ÿ“ธ๐Ÿ”ฅ . I'd like to use this post as an opportunity to extend my gratitude to all at @bnbf_official for their commitment and efforts to ensure the show went ahead. To an outsider, a bodybuilding show may not seem of great significance, but in what's been an extremely challenging year it's provided me with structure, something to focus on and look forward to. So, a heartfelt thank you, sincerely ๐Ÿ™ . This is my favourite shot from the show and it conveniently illustrates what I'm doing at the moment; reflecting. Reflecting on my physique, the show, the competition prep and the entirety of my bodybuilding journey thus far. I'm not sure what my next major goal will be, once I do, I'll be sure to share it but for now I'm very much looking forward to the freedom of being more flexible with my nutrition and enjoying the festive period with my closest friends and family ๐ŸŽ„โ˜ƒ๏ธ๐Ÿฝ

220
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6 months ago