deadlifter_irl deadlifter_irl

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Barry Donohue  Strength Coach Precision Nutrition Certified Coach IDFPA/100% Raw Powerlifter National Deadlift Champion 2018 Samson Athletics Ambassador: DONOHUE10

🔴HOW TO LOSE FAT IN THE LONG TERM🔴
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🏎Everyone wants to get lean and stay lean year round. The issue for a lot of people is that the crash diet they go on to start it off gets to be so restrictive and unsustainable that they fall off the wagon and end up right back where they started.
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🦄But getting and staying lean shouldn't be seen as a chore. A few simple strategies can make a huge difference. And they all start with you.
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🍩First one I'm gonna talk about is nutrition. I'm always saying it and if you wanna lose fat, you NEED to be in a calorie deficit. There's no other way around it. If you wanna lose fat, you have to be consuming less than you burn. It doesn't have to be a massive deficit. How aggressive you go will influence how sustainable your program will be. -
🚴‍♂️To find your deficit, multiply your bodyweight on pounds by 11-13. That will get you started and when fat loss starts to slow, recalculate and go again. It's also important to emphasise protein intake. Here, aim to be getting at least 1g per pound of bodyweight.
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🐕Next on the list is your training. This one is fairly straightforward. Do some strength training 2-4 times a week and add in some metabolic work like kettlebell complexes a couple times a week too. This is the important it though. Have your training geared towards your body and your goals. Don't just grab a workout from a magazine. Have one tailored to your specific needs.
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⛹️‍♂️Lastly, supplements. Supplements have their place. But only when you're on point with nutrition and training should supplements be introduced. They're just a tool and should be treated like one.
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🔴Hope this helps guys, any questions or comments - drop em below🔴
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#fatloss #fatlossmotivation #fatlossgoals #fatlossjourney #fatlosstransformation #weightloss #weightlosstransformation #weightlossjourney #diet #dieting #fit #fitness #fitnessjourney #fittips #fitnessmotivation #ifit #workout #workoutmotivation #workoutgoals #nutrition #nutritioncoach #nutritiongoals #nutritionist #iifym #flexibledieting #ifitfitsyourmacros #weightwatchers #slimmingworld #calories #leanbody

🔴CARDIO: BEFORE OR AFTER WEIGHTS?🔴
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☎️Is it better to do cardio before or after your weights workouts? This is one of those questions that keeps popping up. And like a lot of things, the short answer is 'it depends'.
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🏎But, in saying that, for the majority of people, regardless of whether you're looking to increase muscle gain, or strength or lose fat, you're best off leaving cardio until after your weights workouts. Wanna know why? Keep reading.
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🏋️‍♂️First up, energy needs. When you do cardio first, you deplete your body's preferred energy source, glycogen. When it's used up, you'll have a hell of a lot less energy to effectively complete your weight training.
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🏆Moving on from that, doing your cardio first, will make your strength training feel a lot harder than if you left cardio until after. This can also lead to injury because of fatigue.
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🐑Think about it. You do your cardio first, then go to do a heavy squat session. Depending on how intense the cardio was, you could find yourself not just mentally, but physically fatigued. This could then lead to lifting with poor form, possibly leading to injury.
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🐱From a hormonal point of view, the big thing to look at is a hormone called cortisol. Cortisol breaks down muscle to give your body more energy to workout. With strength training, cortisol secretion increases, but so does testosterone which is great news for building muscle because you have energy for the workout and help to rebuild muscle after the workout which you wouldn't have by doing cardio first.
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🐶At the end of the day though, what works best is what you enjoy doing most and what you can stick to more. If that's cardio before weights, crack on. If you're looking to build muscle and strength, I would advise cardio after weights though.
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#cardio #weights #weighttraining #fit #fitnessjourney #fitnessmotivation #fitness #workout #workoutmotivation #workoutgoals #powerlifting #bodybuilding #powerbuilding #crossfit #fatloss #fatlossmotivation #fatlossgoals #fatlossjourney #weightloss #weightlosstransformation #weightlossjourney #personaltrainer #onlinecoach #hiit #gym #gymlife #strengthtraining #strength #muscle #musclebuilding

I'm doing another mock meet tomorrow to test out what I've been doing lately so I worked up to openers yesterday. -
Worked up to a 160kg squat, 110kg bench press and 225kg deadlift. The plan for tomorrow is a 175kg squat (180kg if I'm feeling strong), 120kg bench press and 240kg deadlift.
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No plans to compete again until 2019 so I've been using my time to get better, get stronger and become a better lifter and coach. -
Felt good all through the workout, energy was good and I'm feeling good for tomorrow. Video of the mock meet to come later.
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Song is Sham Pain by @5fdp - I love that song!
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#squat #benchpress #deadlift #deadlifter #deadlifting #deadlifttilimdead #idfpa #100raw #powerlifting #irishpowerlifting #powerlifter #irishpowerlifter #fit #fitness #fitnessmotivation #fitfam #bodybuilding #powerbuilding #gym #gymlife #exercise #nutrition #mockmeet #strong #strength #strengthcoach #strengthtraining #personaltrainer #motivation

Week 12 Progress Update. So when I set out to do this it was to keep myself accountable but it's turned into something more.
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From comments I got at the start I decided to use this 12 weeks to show what's possible with consistent exercise and not eating like an asshole all the time. Swipe right to see my Week 1 vs Week 12 comparison.
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I still ate burgers, ice cream and didn't limit any foods. My use of supplements was limited too. What I did do was follow calorie guidelines and protein targets.
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Could I have been stricter? Yes, but that wasn't the point. The point was to lay the foundation for long term habits. I've never been someone who wants chissled abs. I want to be strong and actually look like I lift.
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Through this process my strength has improved week on week. Energy levels are up, mood is up, I'm getting more done, enjoying my food and generally happier.
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12 weeks doesn't spell the end either. I'm continuing doing what I'm doing and always striving to improve. And who knows, maybe abs will come. -
Thank you to everyone for your messages over the weeks. One big thing I took from this is to be happier in my own skin. Putting up the first photo was daunting and scary but I did what I wanted it to do initially - it kept me accountable. -
#physique #mensphysique #powerlifting #powerlifter #irishpowerlifter #fit #fitness #bodybuilding #powerbuilding #gym #gymlife #gymmotivation #personaltrainer #strengthcoach #strength #strong #nutrition #calories #caloriedeficit #caloriecounting #flexibledieting #ifitfitsyourmacros #diet #dieting #protein #iifym #sfinnercircle #teamsamson #samsonathletics #hybridperformance

I didn't know it at the time but this turned out to be a squat PR for me. Slowly, slowly improving my squat and so happy.
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Anyone who knows me knows I've always struggled with my squat but finally things have turned a corner and it's getting closer to something to be proud of. This was my 4th set of 3 with 152.5kg on the bar.
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Not gonna lie, it was heavy and challenging. My knees are still caving in more than I'd like but happy to see it's not as bad as it once was.
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Gonna give myself a few more weeks before I attempt to see what my new 1RM is, but I knowing gonna be up a bit.
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#squat #squats #squatday #legday #deadlift #idfpa #100raw #powerlifting #irishpowerlifting #powerlifter #irishpowerlifter #fit #fitness #workout #workoutflow #gymworkout #workoutmotivation #strength #strong #STrong #bodybuilding #powerbuilding #gym #gymlife #gymmotivation #crossfit #sfinnercircle #teamsamson #samsonathletics #hybridperformancemethod

Deadlifts from this past week and I'm a little bummed with this. I was looking to get 2 reps but it just wasn't on the cards this week.
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227.5kg on the bar. First rep came up quick and smooth but I lost tightness on the second, felt a little nip in my bio and cut my losses.
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I'm happy with the workout and I know that rep is there, just wasn't there this week.
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While on deadlifts, I've had some people question the arch in my back when I pull. The thing to remember is in these vids where I arch, I'm at a near maximal weight, so keeping a textbook technique is extremely difficult. -
Add that to the fact that my legs are a lot longer than my torso and that puts me in an unusual position too. This style of pull suits me a lot and has never caused me any issues or injury.
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Looking forward now to a few days rest before getting back to it and improving even further.
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#deadlift #deadlifter #deadlifting #deadlifttilimdead #idfpa #100raw #powerlifting #irishpowerlifting #powerlifter #irishpowerlifter #fit #fitness #fitnessmotivation #fitfam #bodybuilding #powerbuilding #gym #gymlife #crossfit #strong #strength #strengthcoach #strengthtraining #personaltrainer #motivation #sfinnercircle #teamsamson #samsonathletics #unitedwerise

🏋️‍♂️Let's talk deadlifts today. They're easily one of the best exercises like, ever.
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🏋️‍♀️They build incredible strength, burn a ton of calories, help define your muscles, and some say, if you do enough of em, you become bulletproof!
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🏅But a big thing I hear time and time again - from coaches as much as clients is that deadlifts are bad for your back.
- 🏆That's only partially true - the only way deadlifts can be bad for your back is if you're doing them wrong. Wanna know my top tips? Keep reading....
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🎈Hinge at the hips.
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🎈Keep your back flat, chest up.
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🎈Drive through the heels, push the floor away from you.
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🎈Stand tall, shoulders back and away from your ears.
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Hope this helps ❤
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📸IG: @deadlifter_irl
👻Snapchat: @bdono04
🐤Twitter: @cmxgym
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#deadlift #deadlifttips #deadlifting #coventionaldeadlift #powerlifting #bodybuilding #powerbuilding #fit #fitness #fitnesstips #fitnessjourney #fitnesstransformation #fitnessmotivation #fitstagram #fitfam #irishfitfam #gym #gymlife #exercise #workout #workouttips #workoutmotivation #workoutgoals #strength #strengthtraining #strengthgoals #strong #bestoftheday #strengthcoach #personaltrainer

Wanna hear something cool?
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CARBS DO NOT MAKE YOU FAT!
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Its simply not true. I've said it before and I'll say it again.
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Total calorie intake is THE most important aspect of weight loss. Too many calories is too many calories. The source of those calories is irrelevant.
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I could go into a whole pile of science about this but the simple truth is, if you're looking to lose fat, make sure you're in a calorie deficit.
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A lot of my clients, including myself, love carbs, eat carbs and still lose fat.
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#carbs #nutrition #nutritioncoach #nutritionmyths #nutritiongoals #fit #fitness #fitnessjourney #fitnessmotivation #weightloss #weightlosstransformation #weightlossjourney #fitfood #iifym #ifitfitsyourmacros #flexibledieting #countingcalories #calories #caloriedeficit #personaltrainer #onlinecoach #powerlifting #bodybuilding #fatloss #fatlossmotivation #fatlossgoals #carbohydrates #nutritionist #unitedwerise

🔴FAT LOSS🔴
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👉So many people who start a fat loss journey think that's it's an overly complicated process and that everything is critical.
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🤘They'll tell you that you need the right diet. That might be low carb, iifym, paleo, keto, fasting or any of the other ones.
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👍Regardless of which diet path you choose (which should be something you enjoy), you need to make sure you're in a calorie deficit to ensure fat loss. This means taking in less calories than you burn.
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🖖Next step is your workout program. 3 - 5 times a week combining strength work (1-5 reps per set x 3-4 sets) with hypertrophy work (6-12 reps per set x 3-4 sets) and some muscle endurance work (12-20+ reps per set x 2-3 sets)
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☝️Now pay attention coz the next bit is the most important one.
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✌For any fat loss program to succeed, you need to have patience and play the long game. It won't happen overnight. There will be bumps along the way. But it will happen and you will succeed!
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😎Don't overcomplicate fat loss. Be in a calorie deficit, strength train at least 3 times a week and trust the process. You won't go wrong!
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#fatloss #fatlossmotivation #fatlossjourney #fatlossgoals #fatlosstransformation #nutrition #nutritioncoach #nutritiongoals #iifym #ifitfitsyourmacros #flexibledieting #countingcalories #calories #caloriedeficit #fit #fitness #fitnessjourney #fitnessmotivation #weightloss #weightlosstransformation #weightlossjourney #strength #strengthtraining #strengthcoach #workout #workoutmotivation #workoutgoals #powerlifting #bodybuilding

I've recently started following this guy - @jamessmithpt and i love his posts. He cuts right through the bullshit and says it exactly as it is.
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Too often the biggest thing missing from the fitness industry is a bit of common sense. There's too many products and gimmicks and people telling you what you should who obviously don't take their own advice.
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If something comes across as being completely stupid and unrealistic - that's because it is. The basics work, they've always worked. And nobody had to use a stupid fucking weight loss shot or other gimmick up until now.
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Stop thinking you're the exception to the rule. Check out this video about weighing yourself.
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Regrann from @jamessmithpt
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#weight #weightloss #weightlossmotivation #fit #fitness #fitnessmotivation #fitfam #irishfitfam #irishfitness #gym #gymlife #exercise #nutrition #nutritionist #calories #protein #exercise #iifym #caloriedeficit #flexibledieting #deadlift #squat #benchpress #bodybuilding #powerbuilding #powerlifting #crossfit

Read this from @syattfitness.....seriously! - 🦄The thing about your cousin Rick, co-worker Karen, roommate Kevin, and carpool buddy Sue is they have absolutely no fucking clue what in the literal fuck they are talking about.
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☕️It doesn’t matter if Karen’s lost 20lbs in the last 3 weeks because odds are she’s starving herself, and that type of weight loss is completely unsustainable long-term.
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🦄It’s irrelevant if Kevin says your workout program is stupid because he has no formal education in strength & conditioning, and taking CrossFit for 3 months doesn’t make him an expert.
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☕️No matter how convincing she says it, Sue’s newest detox cleanse is not, “omg, literally, magic” nor will it speed up your metabolism. And her HIIT workout won’t “shock” your body. You don’t want to “shock” your body. Exercise is enough without likening it to subjecting yourself to electric fucking shocks.
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🦄Listen.
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☕️I love magic and Harry Potter and fantasy and all that stuff. So much so, I truly believe my acceptance letter to Hogwarts is just running a few late and will arrive any day now.
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🦄But this magical fitness malarkey about “boosting your metabolism” and “shocking your body” is a massive, steaming pile of beep boop that means and does, literally, nothing.
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☕️If you think your metabolism is slow because you’re doing all the “right” things and still aren’t losing weight...you’re eating too much. If you think you need a new workout to “shock” your body because you aren’t seeing muscle definition...you probably need to be more consistent with one program and focus on lifting heavier weights.
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🦄Point being, don’t fall for the hype. Don’t let anyone lead you astray. Hit your calories. Hit your protein. Lift heavy shit. Have lots of sex. Drink a butt load of @unicornmagiccoffee . And tell Karen to eff off. Rinse. Wash. Repeat.
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#alwaysoptimal #sfinnercircle #syattfitness #metabolism #hiitworkout #hiit #cardio #cardioworkout #cardiobunny #cardiotime #trx #trxworkout #lifting #liftingweights #weightlifting #strengthtraining #strengthandconditioning #ladieswholift #womenwholift #girlswholift #chickswholift #powerlifting #bodybuildingcom #fitness #fitfam #fitsporation

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