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10 tips to nail your nutrition
Don’t let fat loss be your only metric of success
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rob.ftafitness

🚀 I help people get, feel and look strong.
👇 Work with me here:

Caught fiddling by @serpilpho at @littlebigswingca

Caught fiddling by @serpilpho at @littlebigswingcamp

Snapshots of Riga

Snapshots of Riga

For the past 12 weeks, I've been challenging mysel

For the past 12 weeks, I've been challenging myself to push my training, to make sure I'm not just phoning it in.

This means hitting failure (and sometimes going beyond) on the last set of every exercise, every workout.

It has sucked.

And yet, it has also been incredibly enjoyable.

It's taught me what pushing myself REALLY feels like.

Because it's so easy to become complacent with training and feel like you're working hard, when actually you have a lot more left in you.

When I put up last week about constantly being ama

When I put up last week about constantly being amazed at the body's ability to adapt, this is what I mean...

Last week's 35kgs x 6 vs. this week's 35kgs x 8.

Since coming off a small fat loss phase, I really feel like I've hit the sweet spot when it comes to fuelling myself and my training, and it feels reeeeally good.

Don't get me wrong, the training sucks. But when you can see and feel your performance improving week in, wek out, even 10 weeks into a training block, it almost makes it all worth it.

Anyway, all this to say that fuelling your body and focusing on what it can do for you will give you more confidence than your body fat % ever will (a lesson I have to keep lesrning over and over again) 🤘

Nothing in this world makes me happier than seeing

Nothing in this world makes me happier than seeing good people absolutely crush it in life...

It's mad to think that around 9 years ago, a spur of the moment decision to join a 12 week transformation challenge would mean this Geordie lass would enter my life.

And I feel incredibly grateful that she did, as she continues to inspire me on so many levels.

@soph_powerbreed and @k.evelyn15, you are two incredibly wonderful human beings, and I wish you all the happiness in the world in your new life together as the Evelyns.

227.5kg (with belt) then, vs 230kg (beltless) now

227.5kg (with belt) then, vs 230kg (beltless) now 🔥

2 years, a change of jobs and a mental breakdown between these.

Sometimes progress moves slowly, and in ways you don't notice. So it's nice to have a side by side comparison to show you that your efforts have been fruitful in some way.

Squad ❤️ Another year dancing at the London

Squad ❤️

Another year dancing at the London Landmarks Half Marathon.

I can't explain how fucking proud I am of this! 🥳

230kg (507lbs), beltless 🚀

AKA what I've been training for over the past 6-9 months.

Like my previous bench press video, my goal this time around was to hit the 500lb deadlift again, but this time, I wanted to leave no doubt in my mind.

And I wanted to do it without the assistance of a belt.

Suffice to say I fucking smoked it.

Not only did I hit the 500lbs, but I decided to go for a little bit more, hence the 230kg/507lbs, and I definitely feel like I had a bit more in me (it was really difficult not to go for more, but I decided to leave it there).

Also, I did this using a different style of bar than I'd been training with, which threw a nice little curve ball into the mix.

The other reason I'm so happy with this is because last year when my depression really hit, I decided to drop all of my estimated weights for all of my lifts to make my training less stressful mentally, which at the time was a mind-fuck and tough to do.

But it obviously paid off in the long run.

Anyway, TLDR, I'm really fucking happy and super proud of myself, which doesn't happen often, so I'll be celebrating with some good food and good rest this weekend.

100kg ✅️ 102.5kg ✅️ 105kg ✅️ Over the

100kg ✅️
102.5kg ✅️
105kg ✅️

Over the past 9 months, I've been working on rebuilding my bench press with the aim of benching 100kg, but "comfortably."

(I've always struggled with anything over 90kg on my bench. I blame my Mr. Tickle-esque arms).

So to say I'm happy at not only achieving these numbers but also in the fact that they felt so good would be an understatement.

Takeaway lesson: sometimes you have to take 2 steps back to take 3 steps forward.

Special thanks to @manny_cooke for giving me a motivational nudge to go for the 105.

(side note: I actually didn't want to put the first video up because of my belly. Fucked up, right? Body image is a bitch)

Don't blow your load too early. Exercise doesn't

Don't blow your load too early.

Exercise doesn't mean you have to suffer.

And neither does improving your nutrition.

Going to extremes too soon is the main reason people struggle to make lasting changes.

Take your time.

Find the enjoyment in moving your body and focus on how good it makes you feel and I guarantee you're more likely to stick to it for longer, which means you're more likely to see results and keep them long-term.

It'll also make the whole process a lot more enjoyable, which is a nice bonus.

Just a few bullet points to help you spot the red

Just a few bullet points to help you spot the red flags and make life easier.

Let's make 2025 the year we ignore the 💩 and focus on the things that actually matter.

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