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  • adamkelly92
    ADAM KELLYยฎ
    @adamkelly92

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STRUGGLE TO GROW YOUR CHEST?
_
Check this out ๐Ÿ‘‡
_
Hereโ€™s an Incline Smith Machine Press which can be fantastic exercise to isolate your chest particular the upper fibres provided your form is impeccable ๐Ÿ˜Ž
_
With training chest I find people have an ego because they want to bench as much as they canโ€™t week in week out. This isnโ€™t going to get you anywhere in your pursuit for t-shirt popping pecs ๐Ÿ‘Ž 
_
In order to grow your chest you need to make sure you targeting that area as opposed to feeling your frontal delts and triceps working more during the movement than your chest. 
_
My advice would be to leave the ego at the door, target the chest, slow the movement down, build strength and do not try to TEST YOUR STRENGTH EVERY SESSION. 
_
In my opinion this is a sign of weakness if you have to show people how strong you are every session. For example if you attempted 100kg Bench press, the bar is stuck on your chest this week and it ainโ€™t budging, how do you think youโ€™ll be any stronger a few days later to perform that lift with the exact same weight safely ๐Ÿง sorry but It ainโ€™t going to happen ๐Ÿค— You are just asking for trouble โš ๏ธ
_
If you canโ€™t control a movement when itโ€™s SLOW you cannot control it when itโ€™s FAST ๐Ÿ‘Œ
_ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
STRUGGLE TO GROW YOUR CHEST? _ Check this out ๐Ÿ‘‡ _ Hereโ€™s an Incline Smith Machine Press which can be fantastic exercise to isolate your chest particular the upper fibres provided your form is impeccable ๐Ÿ˜Ž _ With training chest I find people have an ego because they want to bench as much as they canโ€™t week in week out. This isnโ€™t going to get you anywhere in your pursuit for t-shirt popping pecs ๐Ÿ‘Ž _ In order to grow your chest you need to make sure you targeting that area as opposed to feeling your frontal delts and triceps working more during the movement than your chest. _ My advice would be to leave the ego at the door, target the chest, slow the movement down, build strength and do not try to TEST YOUR STRENGTH EVERY SESSION. _ In my opinion this is a sign of weakness if you have to show people how strong you are every session. For example if you attempted 100kg Bench press, the bar is stuck on your chest this week and it ainโ€™t budging, how do you think youโ€™ll be any stronger a few days later to perform that lift with the exact same weight safely ๐Ÿง sorry but It ainโ€™t going to happen ๐Ÿค— You are just asking for trouble โš ๏ธ _ If you canโ€™t control a movement when itโ€™s SLOW you cannot control it when itโ€™s FAST ๐Ÿ‘Œ _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Some Monday Motivation to kickstart the week ๐Ÿ‘Œ
_
Hereโ€™s another fantastic 12 week transformation.
_
โ–ช๏ธ14lbs ๐Ÿ‘‡
โ–ช๏ธ30cm ๐Ÿ‘‡ (Most notably 17cm/6.7inches off waist)
โ–ช๏ธDrops on all body fat sites โœ…
โ–ช๏ธSubstantial increases in strength ๐Ÿ‹๏ธโ€โ™€๏ธ
โ–ช๏ธMassive improvement in general fitness which has translated to on field performance ๐Ÿ™Œ
_
What I love to hear at the of the 12 weeks is โ€œIT DID NOT EVEN FEEL LIKE I WAS ON A DIETโ€.
_
I love this kind of feedback because Iโ€™m all about sustainability, if you canโ€™t sustain t you canโ€™t maintain it, itโ€™s thatโ€™s simple โœ…
_ 
Great job, well done ๐Ÿ™Œ
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Some Monday Motivation to kickstart the week ๐Ÿ‘Œ _ Hereโ€™s another fantastic 12 week transformation. _ โ–ช๏ธ14lbs ๐Ÿ‘‡ โ–ช๏ธ30cm ๐Ÿ‘‡ (Most notably 17cm/6.7inches off waist) โ–ช๏ธDrops on all body fat sites โœ… โ–ช๏ธSubstantial increases in strength ๐Ÿ‹๏ธโ€โ™€๏ธ โ–ช๏ธMassive improvement in general fitness which has translated to on field performance ๐Ÿ™Œ _ What I love to hear at the of the 12 weeks is โ€œIT DID NOT EVEN FEEL LIKE I WAS ON A DIETโ€. _ I love this kind of feedback because Iโ€™m all about sustainability, if you canโ€™t sustain t you canโ€™t maintain it, itโ€™s thatโ€™s simple โœ… _ Great job, well done ๐Ÿ™Œ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Weekly accountability with block pulls has paid off massively over the last number of weeks. 
_
Still refining technique in the bid to nail it down and somewhere soon we can start lifting some heavier weights ๐Ÿ‘Œ
_
Iโ€™m in no rush as im enjoying the process every week by beating my logbook ๐Ÿ‘Š
_
125kg for sets of 4 (complete dead-stop). RPE still only a 6 at the minute โœ…
_
Slow and steady wins the race ๐Ÿ™Œ
_
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Weekly accountability with block pulls has paid off massively over the last number of weeks. _ Still refining technique in the bid to nail it down and somewhere soon we can start lifting some heavier weights ๐Ÿ‘Œ _ Iโ€™m in no rush as im enjoying the process every week by beating my logbook ๐Ÿ‘Š _ 125kg for sets of 4 (complete dead-stop). RPE still only a 6 at the minute โœ… _ Slow and steady wins the race ๐Ÿ™Œ _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Quick, easy, cheap and macro friendly meal โœ…
_
Swipe right to see the ingredients โžก๏ธโžก๏ธ
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All of this was bought in @aldi_ireland except for the chicken. I always buy my meat from my local butcher (QUINNLANS), I swear by the two Dermots as there quality of meat is fantastic and well priced ๐Ÿ‘Œ
_
2 chicken fillets ๐Ÿ—
Frozen veg๐Ÿฅ—
1 microwaveable spicy rice๐Ÿš
Cajun seasoning ๐Ÿถ
Drop of olive oil 
_
1๏ธโƒฃ Dice the chicken up and add to hot pan 
2๏ธโƒฃ Add chilli and garlic 
3๏ธโƒฃ Add frozen veg
4๏ธโƒฃ Add Cajun seasoning 
5๏ธโƒฃ Let it simmer for 5-7 mins 
6๏ธโƒฃ Pop rice in microwave (2 mins)
7๏ธโƒฃ Ready in 15 mins โœ…
_
600 kcals for a massive portion with a good bump of protein and good quality carbs ๐Ÿ‘Š
_
However you could use half rice and one chicken fillet which would be less than 400 kcals ๐Ÿ˜
_
Good quality foods that make a very tasty meal ๐Ÿ‘Œ
_
All of this for approx โ‚ฌ5 ๐Ÿ‘€
_
You can easily fit a meal like this into your calories and still lose weight ๐Ÿคž
_
Tay a friend who needs this over a takeaway ๐Ÿง
_
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Quick, easy, cheap and macro friendly meal โœ… _ Swipe right to see the ingredients โžก๏ธโžก๏ธ _ All of this was bought in @aldi_ireland except for the chicken. I always buy my meat from my local butcher (QUINNLANS), I swear by the two Dermots as there quality of meat is fantastic and well priced ๐Ÿ‘Œ _ 2 chicken fillets ๐Ÿ— Frozen veg๐Ÿฅ— 1 microwaveable spicy rice๐Ÿš Cajun seasoning ๐Ÿถ Drop of olive oil _ 1๏ธโƒฃ Dice the chicken up and add to hot pan 2๏ธโƒฃ Add chilli and garlic 3๏ธโƒฃ Add frozen veg 4๏ธโƒฃ Add Cajun seasoning 5๏ธโƒฃ Let it simmer for 5-7 mins 6๏ธโƒฃ Pop rice in microwave (2 mins) 7๏ธโƒฃ Ready in 15 mins โœ… _ 600 kcals for a massive portion with a good bump of protein and good quality carbs ๐Ÿ‘Š _ However you could use half rice and one chicken fillet which would be less than 400 kcals ๐Ÿ˜ _ Good quality foods that make a very tasty meal ๐Ÿ‘Œ _ All of this for approx โ‚ฌ5 ๐Ÿ‘€ _ You can easily fit a meal like this into your calories and still lose weight ๐Ÿคž _ Tay a friend who needs this over a takeaway ๐Ÿง _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
When it comes to weight loss almost everyone thinks thereโ€™s a secret magic formula to achieve this desired result.
_
Losing weight for some people can be an absolute nightmare as they go through periods of YO-YO dieting. This is where you can go weeks on end of binging on foods and then all of sudden go cold turkey cut everything out and begin dieting to lose weight.
_
You may have tried Keto diet, low fat, weight watchers, paleo, low carb or intermittent fasting. All of these โ€œDIETSโ€ work because you are in calorie deficit (if you are in a surplus you will gain weight), which is the key fundamental here. 
_
So once youโ€™ve cut out the crisps, chocolate, chips, pizzas and burgers youโ€™ve created a calorie deficit. So you will lose weight initially, you may see sudden drops at the start due to excess water retention from all the poor food choices.
_
Then youโ€™ve stalled in terms of weight loss, so you decide to cut back your food to a point where your surviving on ice cubes. So now you have hit a brick wall because youโ€™ve cut your calories back so much thereโ€™s no where for you to go. At this point things can get dangerous because youโ€™ve gone to extreme lengths in the pursuit of weight loss.
_
Look everyone wants to lose that 14 pounds last week, they do not want to work towards a sustainable approach of weight loss because it โ€œtakes too longโ€. _
You could choose any of these approaches provided you are in calorie deficit you will lose weight.
_
Take your time, this a marathon not a sprint ๐Ÿ‘Œ sustainability long term is what will yield the most results and it is also a healthier approach โœ…
_
If anyone needs any help drop me DM or email me info@adamkellyfitness.ie ๐Ÿ‘Š
_
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
When it comes to weight loss almost everyone thinks thereโ€™s a secret magic formula to achieve this desired result. _ Losing weight for some people can be an absolute nightmare as they go through periods of YO-YO dieting. This is where you can go weeks on end of binging on foods and then all of sudden go cold turkey cut everything out and begin dieting to lose weight. _ You may have tried Keto diet, low fat, weight watchers, paleo, low carb or intermittent fasting. All of these โ€œDIETSโ€ work because you are in calorie deficit (if you are in a surplus you will gain weight), which is the key fundamental here. _ So once youโ€™ve cut out the crisps, chocolate, chips, pizzas and burgers youโ€™ve created a calorie deficit. So you will lose weight initially, you may see sudden drops at the start due to excess water retention from all the poor food choices. _ Then youโ€™ve stalled in terms of weight loss, so you decide to cut back your food to a point where your surviving on ice cubes. So now you have hit a brick wall because youโ€™ve cut your calories back so much thereโ€™s no where for you to go. At this point things can get dangerous because youโ€™ve gone to extreme lengths in the pursuit of weight loss. _ Look everyone wants to lose that 14 pounds last week, they do not want to work towards a sustainable approach of weight loss because it โ€œtakes too longโ€. _ You could choose any of these approaches provided you are in calorie deficit you will lose weight. _ Take your time, this a marathon not a sprint ๐Ÿ‘Œ sustainability long term is what will yield the most results and it is also a healthier approach โœ… _ If anyone needs any help drop me DM or email me info@adamkellyfitness.ie ๐Ÿ‘Š _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Want to make your shoulders bulletproof? Then throw some face pulls into your routine to help strength your upper back musculature ๐Ÿ’ช This video I am using a rope attachment but they can also be done with resistance bands โœŒ๏ธyou can also vary the angle too ๐Ÿ’ช
_
95% of people that I see on a weekly basis floating around the gym just focus on what they can see visually in the mirror. So this will include chest, shoulders and arms primarily. I see people training these muscle groups 4-5 days in a row which is complete madness ๐Ÿง
_
Even though you may feel fine at this present moment and have no niggles but somewhere down the line you will run in the problems.
_
Then you may take a trip to the Physio, you realise that you posterior chain is non existent and your posture is all jacked up ๐Ÿ™ˆ from here it can be a long road back to having an injury free body depending on what the issue is.
_
All of this happened to me when I was younger and tried to do it all myself. I learned the hard way, to be honest itโ€™s only now Iโ€™m in a position with training where everything feels really good ๐Ÿ™Œ
_
Seek help, educate yourself and build a body that lift for 50 years and not just your teen years โœ…
_
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Want to make your shoulders bulletproof? Then throw some face pulls into your routine to help strength your upper back musculature ๐Ÿ’ช This video I am using a rope attachment but they can also be done with resistance bands โœŒ๏ธyou can also vary the angle too ๐Ÿ’ช _ 95% of people that I see on a weekly basis floating around the gym just focus on what they can see visually in the mirror. So this will include chest, shoulders and arms primarily. I see people training these muscle groups 4-5 days in a row which is complete madness ๐Ÿง _ Even though you may feel fine at this present moment and have no niggles but somewhere down the line you will run in the problems. _ Then you may take a trip to the Physio, you realise that you posterior chain is non existent and your posture is all jacked up ๐Ÿ™ˆ from here it can be a long road back to having an injury free body depending on what the issue is. _ All of this happened to me when I was younger and tried to do it all myself. I learned the hard way, to be honest itโ€™s only now Iโ€™m in a position with training where everything feels really good ๐Ÿ™Œ _ Seek help, educate yourself and build a body that lift for 50 years and not just your teen years โœ… _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Hereโ€™s the end result of the 8 weeks with @kapi_.10 ๐Ÿ™Œ
_
Those who put in the work will get the greatest return on their time invested in improving themselves ๐Ÿ‘Š
_
I know Iโ€™ve posted a lot of this young kid over the past few weeks but this picture had to go up. What we can see here is a massive difference in the โ€œBEFORE AND AFTERโ€ picture but what has gone Into this result behind the scenes is much greater than that.
_
We added some lean muscle to his physique while making some considerable drops in body fat which was shown on the skin fold callipers (we can also see this visually too). _
_
He is only 15 years of age, physically fit young lad but he had little to know experience in the gym. So when I provided him with a training stimulus he was always going to respond quickly (INITIAL GAINS ๐Ÿ’ช)
_
The end result for him was to improve his game and get stronger, we did just that ๐Ÿ‘Š
_
Any youngster out there who is trying to do it all by themselves, donโ€™t waste your time, be proactive like this young man, seek advice from someone who knows what they are talking about and not some guy who played the game 20 years ago ๐Ÿ‘Œ
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Along with a physical transformation such as this comes a massive switch in mental strength....something that is vital to succeed and reach your goals โœ…
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Well done kid ๐Ÿ™Œ
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๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Hereโ€™s the end result of the 8 weeks with @kapi_.10 ๐Ÿ™Œ _ Those who put in the work will get the greatest return on their time invested in improving themselves ๐Ÿ‘Š _ I know Iโ€™ve posted a lot of this young kid over the past few weeks but this picture had to go up. What we can see here is a massive difference in the โ€œBEFORE AND AFTERโ€ picture but what has gone Into this result behind the scenes is much greater than that. _ We added some lean muscle to his physique while making some considerable drops in body fat which was shown on the skin fold callipers (we can also see this visually too). _ _ He is only 15 years of age, physically fit young lad but he had little to know experience in the gym. So when I provided him with a training stimulus he was always going to respond quickly (INITIAL GAINS ๐Ÿ’ช) _ The end result for him was to improve his game and get stronger, we did just that ๐Ÿ‘Š _ Any youngster out there who is trying to do it all by themselves, donโ€™t waste your time, be proactive like this young man, seek advice from someone who knows what they are talking about and not some guy who played the game 20 years ago ๐Ÿ‘Œ _ Along with a physical transformation such as this comes a massive switch in mental strength....something that is vital to succeed and reach your goals โœ… _ Well done kid ๐Ÿ™Œ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
***AUGUST COMPETITION GIVEAWAY***
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How to enter:
1๏ธโƒฃ LIKE this page
2๏ธโƒฃ SHARE this post
3๏ธโƒฃ TAG 3 friends in the comment section 
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You can enter both on:
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๐Ÿ”ปMAX 2 entries per person โœŒ๏ธ
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The winner will get 2 FREE PT SESSIONS!
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The competition will close on Sunday 12th AUGUST at 9pm ๐Ÿ•˜
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Winner will be announced Monday 13th AUGUST โœ…
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Good luck ๐Ÿ™Œ
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๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
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#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
***AUGUST COMPETITION GIVEAWAY*** _ How to enter: 1๏ธโƒฃ LIKE this page 2๏ธโƒฃ SHARE this post 3๏ธโƒฃ TAG 3 friends in the comment section _ You can enter both on: โ–ช๏ธFacebook โ–ช๏ธInstagram (@adamkelly92) ๐Ÿ”ปMAX 2 entries per person โœŒ๏ธ _ The winner will get 2 FREE PT SESSIONS! _ The competition will close on Sunday 12th AUGUST at 9pm ๐Ÿ•˜ _ Winner will be announced Monday 13th AUGUST โœ… _ Good luck ๐Ÿ™Œ _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
When burritos are life and you can fit them into your dietary intake while dropping body fat and getting in shape ๐Ÿ˜
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1๏ธโƒฃ1 Chicken Brest seasoned with whatever tickles your fancy cooked in olive oil ๐Ÿ—
2๏ธโƒฃAdd peppers, mushrooms and onions ๐Ÿฅ—
3๏ธโƒฃ1/2 serving of spicy basmati rice๐Ÿš
4๏ธโƒฃHandful of lettuce ๐Ÿฅ—
5๏ธโƒฃ1 Syrian Bread ๐Ÿž
6๏ธโƒฃ15ml of chilli mayo๐Ÿ˜
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Less than 500 kcal per burrito ๐ŸŒฏ
Packed with good quality protein, carbs, fats and tastes amazing โœ…
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The best โ€œDIETโ€ and I use that term lightly is the one that you can sustain for the longest period of time. I urge you to make it a way of life then it wonโ€™t feel such a pain to eat good quality foods ๐Ÿ‘Œ
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Enjoy ๐Ÿ™ˆ
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๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
When burritos are life and you can fit them into your dietary intake while dropping body fat and getting in shape ๐Ÿ˜ _ 1๏ธโƒฃ1 Chicken Brest seasoned with whatever tickles your fancy cooked in olive oil ๐Ÿ— 2๏ธโƒฃAdd peppers, mushrooms and onions ๐Ÿฅ— 3๏ธโƒฃ1/2 serving of spicy basmati rice๐Ÿš 4๏ธโƒฃHandful of lettuce ๐Ÿฅ— 5๏ธโƒฃ1 Syrian Bread ๐Ÿž 6๏ธโƒฃ15ml of chilli mayo๐Ÿ˜ _ Less than 500 kcal per burrito ๐ŸŒฏ Packed with good quality protein, carbs, fats and tastes amazing โœ… _ The best โ€œDIETโ€ and I use that term lightly is the one that you can sustain for the longest period of time. I urge you to make it a way of life then it wonโ€™t feel such a pain to eat good quality foods ๐Ÿ‘Œ _ Enjoy ๐Ÿ™ˆ _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Seems like the little break last week @tomorrowland done me the world of good ๐Ÿ˜‚
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Took a few days off when I came back to catch up some sleep and let my body slowly recover ๐Ÿ‘Œ
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Todayโ€™s block pulls felt really good, had a bit more volume for the total workout and the movement seems to be improving every week ๐Ÿ‘Š RPE (6) โœ…
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On a side note anyone else hate doing any type of pull from the floor/blocks etc with hex plates ๐Ÿง? _
Have a good bank holiday weekend donโ€™t go to crazy ๐Ÿค—
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๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Seems like the little break last week @tomorrowland done me the world of good ๐Ÿ˜‚ _ Took a few days off when I came back to catch up some sleep and let my body slowly recover ๐Ÿ‘Œ _ Todayโ€™s block pulls felt really good, had a bit more volume for the total workout and the movement seems to be improving every week ๐Ÿ‘Š RPE (6) โœ… _ On a side note anyone else hate doing any type of pull from the floor/blocks etc with hex plates ๐Ÿง? _ Have a good bank holiday weekend donโ€™t go to crazy ๐Ÿค— _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
I would like to wish this young man the best of luck as he heads away with Polish International and then onto pursue his career as a footballer over there. 
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Over the last 8 weeks or so it has been a pleasure to work with @kapi_.10. He is the dream client to work with. He never complains, his work ethic is frightening and most important of all his desire to learn is what sets him apart from the rest. 
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Heโ€™s like a sponge in the way he has taken to all the knowledge I have given him over the last 8 weeks. He has gave a 100% commitment to improving himself which has lead to some fantastic results both physically and mentally. 
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Iโ€™m confident that he can go on from here to take his game to the next level on the pitch ๐Ÿ™Œ
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Safe travels kid, continue to work hard, be ruthless, take this opportunity by the b*lls and succeed ๐Ÿ˜Ž
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๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
I would like to wish this young man the best of luck as he heads away with Polish International and then onto pursue his career as a footballer over there. _ Over the last 8 weeks or so it has been a pleasure to work with @kapi_.10. He is the dream client to work with. He never complains, his work ethic is frightening and most important of all his desire to learn is what sets him apart from the rest. _ Heโ€™s like a sponge in the way he has taken to all the knowledge I have given him over the last 8 weeks. He has gave a 100% commitment to improving himself which has lead to some fantastic results both physically and mentally. _ Iโ€™m confident that he can go on from here to take his game to the next level on the pitch ๐Ÿ™Œ _ Safe travels kid, continue to work hard, be ruthless, take this opportunity by the b*lls and succeed ๐Ÿ˜Ž _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Hereโ€™s a quick simple guide to some of the lowest calorie vegetables that you can add more volume to your meals ๐Ÿ‘Œ
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Personally from a satiety point of view I like to load up on a variety of vegetables because:
1๏ธโƒฃIt takes me longer to eat a meal ๐Ÿ•‘
2๏ธโƒฃI stay fuller for longer ๐Ÿ˜‹
3๏ธโƒฃfinally thereโ€™s very little calories for the amount you can consume per serving ๐Ÿ˜
4๏ธโƒฃPlus your getting a wide variety of vitamins and minerals ๐Ÿค—
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If you found this helpful give the post a like and tag someone who would find this useful โœ…
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Eat your veggies ๐Ÿฅ’๐Ÿฅฆ๐Ÿฅ‘๐Ÿ†๐Ÿ…๐ŸŒถ๐ŸŒฝ๐Ÿฅ•
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๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Hereโ€™s a quick simple guide to some of the lowest calorie vegetables that you can add more volume to your meals ๐Ÿ‘Œ _ Personally from a satiety point of view I like to load up on a variety of vegetables because: 1๏ธโƒฃIt takes me longer to eat a meal ๐Ÿ•‘ 2๏ธโƒฃI stay fuller for longer ๐Ÿ˜‹ 3๏ธโƒฃfinally thereโ€™s very little calories for the amount you can consume per serving ๐Ÿ˜ 4๏ธโƒฃPlus your getting a wide variety of vitamins and minerals ๐Ÿค— _ If you found this helpful give the post a like and tag someone who would find this useful โœ… _ Eat your veggies ๐Ÿฅ’๐Ÿฅฆ๐Ÿฅ‘๐Ÿ†๐Ÿ…๐ŸŒถ๐ŸŒฝ๐Ÿฅ• โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Some accessory work after my heavy work today. Training feeling very good at the minute ๐Ÿ˜Ž
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Im preforming Seated Cable Rows to get some horizontal pulling incorporated into the routine ๐Ÿ‘Œ
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If you want a โ€œBIG BENCHโ€ your back needs to be strong as F**K โœ…
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๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Some accessory work after my heavy work today. Training feeling very good at the minute ๐Ÿ˜Ž _ Im preforming Seated Cable Rows to get some horizontal pulling incorporated into the routine ๐Ÿ‘Œ _ If you want a โ€œBIG BENCHโ€ your back needs to be strong as F**K โœ… _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  instalike #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Just because something is dubbed to be โ€œHEALTHYโ€ doesnโ€™t mean that you canโ€™t get Fat while over eating it.
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For example something like this Meridan Peanut Butter. Although it may be better than your bog standard peanut butter it is still calorie dense food source.
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We are all guilty of having a โ€œSPOONโ€ but not actually measuring it out. This may be a heaped serving, usually little bits hanging over the edge so we lick the spoon to make sure none has gone to waste. So the difference between a 25g serving and 75g heaped serving (not measured) is 298kcals. 
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Quite a bit difference across the week if you do it everyday. 2086 calories to be exact that you arenโ€™t accounting for. Even though you do no want to track what you eat, YOUR BODY WILL.
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Something as small as this can hold you back massively in terms of reaching your fat loss goals.
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Tag a mate who loves peanut butter ๐Ÿ™ˆ
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๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Just because something is dubbed to be โ€œHEALTHYโ€ doesnโ€™t mean that you canโ€™t get Fat while over eating it. _ For example something like this Meridan Peanut Butter. Although it may be better than your bog standard peanut butter it is still calorie dense food source. _ We are all guilty of having a โ€œSPOONโ€ but not actually measuring it out. This may be a heaped serving, usually little bits hanging over the edge so we lick the spoon to make sure none has gone to waste. So the difference between a 25g serving and 75g heaped serving (not measured) is 298kcals. _ Quite a bit difference across the week if you do it everyday. 2086 calories to be exact that you arenโ€™t accounting for. Even though you do no want to track what you eat, YOUR BODY WILL. _ Something as small as this can hold you back massively in terms of reaching your fat loss goals. _ Tag a mate who loves peanut butter ๐Ÿ™ˆ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  instalike #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Another week done and dusted โœ…
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Stick to the plan and youโ€™ll make progress, itโ€™s that simple ๐Ÿ‘Œ
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Every exercise in my programming right now just feels so good, plenty of more things to work on to refine the technique even further...then we start applying more load ๐Ÿ˜Ž
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The weight isnโ€™t anything crazy and still is relativity easy (RPE 6). As I said before weight doesnโ€™t matter to me because thatโ€™s not my goal of this program. โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Another week done and dusted โœ… _ Stick to the plan and youโ€™ll make progress, itโ€™s that simple ๐Ÿ‘Œ _ Every exercise in my programming right now just feels so good, plenty of more things to work on to refine the technique even further...then we start applying more load ๐Ÿ˜Ž _ The weight isnโ€™t anything crazy and still is relativity easy (RPE 6). As I said before weight doesnโ€™t matter to me because thatโ€™s not my goal of this program. โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Right letโ€™s have a little chat about alcohol and how you canโ€™t actually control the damage you do on a night with a friends or family ๐Ÿง
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So we have two scenarios here.
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Client X and Client Y.
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They both start their night off by going to a local pub with some friends and have 6 Coronas over the course of a few hours. From here drinks are flowing and everyone is having a good time so they both decide to hit the Vodka. They both have 4 drinks, so Client X decides to take a regular soft drink with theirs and Client Y opts for the sugar free soft drink (remember this) ๐Ÿ‘Œ
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From here everyone is well on their way to getting drunk so they decide to hit the nightclub. So in the nightclub what does everyone intend to do...? SHOTS ๐Ÿ˜Ž. So during their time in the nightclub Client X consumes 5 Tequilas while Client Y consumes 3 Tequilas.
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At this point both of them are absolutely hammered. Client X decides to follow the crowd to the chipper to get a Pizza and Chips while Client Y decides to get a taxi and head home to bed.
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So letโ€™s say thatโ€™s a typical night out. It all started off the same in regards to the Coronas, then when they hit the vodkas the decision to opt for a zero sugar soft drink was the start of the of controlling the damage. Then over in the nightclub lots of people continue to have drink shots even well after they are hammered drunk. So Client X opted for 5 when probably 3 was enough like Client Y. Then this is where it can all go downhill, FOOD AFTER AT THE END OF THE NIGHT. The decision to just go home to bed saved Client Y massively.
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The difference in calories for the night out between X and Y was 2447 calories. 
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The result was the exact same....hammered drunk, great night out with the lads and a banging hangover the following morning ๐Ÿ™ˆ
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Subtle changes can be massive in regards to not going too far back in regards your goals.
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Again this is hypothetical, so itโ€™s entirely your decision ๐Ÿ‘Œ
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Hope this helps some people for the weekend ๐Ÿ˜Ž
โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–
Right letโ€™s have a little chat about alcohol and how you canโ€™t actually control the damage you do on a night with a friends or family ๐Ÿง _ So we have two scenarios here. - Client X and Client Y. _ They both start their night off by going to a local pub with some friends and have 6 Coronas over the course of a few hours. From here drinks are flowing and everyone is having a good time so they both decide to hit the Vodka. They both have 4 drinks, so Client X decides to take a regular soft drink with theirs and Client Y opts for the sugar free soft drink (remember this) ๐Ÿ‘Œ _ From here everyone is well on their way to getting drunk so they decide to hit the nightclub. So in the nightclub what does everyone intend to do...? SHOTS ๐Ÿ˜Ž. So during their time in the nightclub Client X consumes 5 Tequilas while Client Y consumes 3 Tequilas. _ At this point both of them are absolutely hammered. Client X decides to follow the crowd to the chipper to get a Pizza and Chips while Client Y decides to get a taxi and head home to bed. _ So letโ€™s say thatโ€™s a typical night out. It all started off the same in regards to the Coronas, then when they hit the vodkas the decision to opt for a zero sugar soft drink was the start of the of controlling the damage. Then over in the nightclub lots of people continue to have drink shots even well after they are hammered drunk. So Client X opted for 5 when probably 3 was enough like Client Y. Then this is where it can all go downhill, FOOD AFTER AT THE END OF THE NIGHT. The decision to just go home to bed saved Client Y massively. _ The difference in calories for the night out between X and Y was 2447 calories. _ The result was the exact same....hammered drunk, great night out with the lads and a banging hangover the following morning ๐Ÿ™ˆ _ Subtle changes can be massive in regards to not going too far back in regards your goals. _ Again this is hypothetical, so itโ€™s entirely your decision ๐Ÿ‘Œ _ Hope this helps some people for the weekend ๐Ÿ˜Ž โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–
#tbt to when RDLS felt really good in my last rotation ๐Ÿ‘Œ
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130 moving smoothly ๐Ÿ˜Ž
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โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#tbt  to when RDLS felt really good in my last rotation ๐Ÿ‘Œ _ 130 moving smoothly ๐Ÿ˜Ž _ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Quick upper body session today, kept the intensity of the workout quick high throughout as I only had 45 mins to train, but still got it done with no excuses ๐Ÿ‘Œ
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Taking a step back has been the best thing Iโ€™ve done in a long time, all the movements just feel so smooth and I have no pains or aches which massive for me โœ…
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Hereโ€™s some Incline Smith Machine Pressing staying in my active range and owning every inch of that movement ๐Ÿ‘Š 
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Leave the ego the door it will just get you hurt, have a plan going into the gym and donโ€™t fall into the trap of aimlessly moving from machine to machine with no idea of what you are doing and ultimately NO GOAL to work towards.
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@avicii will always be my go to music during a workout ๐Ÿ™Œ long live the king ๐Ÿ‘‘
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
๐ŸŒwww.adamkellyfitness.ie
๐Ÿ“ฌinfo@adamkellyfitness.ie
๐Ÿ‘ป akelly-92
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#gym #irishfitfam #gymshark #fitspo #instafit #instadaily #bodybuilding #gains #aesthetics #beachbody #instalike #fitnessmotivation #iifym #irishfitness #abs #workout #nutrition #zyzz #fitfam #ripped #follow #fitnessmodel #tagforlikes #likeforlike #ukfitfam #dublinfitfam #shredded #crossfit #gymjunkie #irishfit โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
Quick upper body session today, kept the intensity of the workout quick high throughout as I only had 45 mins to train, but still got it done with no excuses ๐Ÿ‘Œ _ Taking a step back has been the best thing Iโ€™ve done in a long time, all the movements just feel so smooth and I have no pains or aches which massive for me โœ… _ Hereโ€™s some Incline Smith Machine Pressing staying in my active range and owning every inch of that movement ๐Ÿ‘Š _ Leave the ego the door it will just get you hurt, have a plan going into the gym and donโ€™t fall into the trap of aimlessly moving from machine to machine with no idea of what you are doing and ultimately NO GOAL to work towards. _ @avicii will always be my go to music during a workout ๐Ÿ™Œ long live the king ๐Ÿ‘‘ โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– ๐ŸŒwww.adamkellyfitness.ie ๐Ÿ“ฌinfo@adamkellyfitness.ie ๐Ÿ‘ป akelly-92 โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž– #gym  #irishfitfam  #gymshark  #fitspo  #instafit  #instadaily  #bodybuilding  #gains  #aesthetics  #beachbody  #instalike  #fitnessmotivation  #iifym  #irishfitness  #abs  #workout  #nutrition  #zyzz  #fitfam  #ripped  #follow  #fitnessmodel  #tagforlikes  #likeforlike  #ukfitfam  #dublinfitfam  #shredded  #crossfit  #gymjunkie  #irishfit  โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–