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georgebaileyfitness georgebaileyfitness

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George  22 Week 1 of my 12 week cutting challenge 💪 Uni Student PT/Nutritionist in training Free program coming soon Follow along and lets go 🇬🇧

Back in the gym under the guidance of David Kingsbury, the man freaking responsible for Hugh Jackman's physique! Not to mention Michael Fassbender in Assassin's Creed. Excited to see my body change in 12 weeks. #guy #selfie #personaltrainer #personaltraining #hughjackman #wolverine #michaelfassbender #assassinscreed #fit #fitspo #12weekchallenge #abs #sixpack #shoulders #like #follow

Hello, Instagram! Busy week, huh? A week ago I shared a pretty unflattering image of my physique and spoke about the disappointment I felt with myself. I wanted to be chiselled and lean for summer and I wasn’t.

This was down to shitty adherence. No plan is the best plan, its about adherence and consistency. Flash forward one week, I’m down 2 + lbs and smashing a push/pull/legs plan with a healthy amount of cardio with flexible-isa approach to dieting! So excited to see the results in 11 weeks. Week 1 done… Week 2, lets go!

#guy #strong #strength #bodybuilding #aesthetics #power #sixpack #ripped #training #advice #science #fitnesssblogger #instafit #workout #protein #knowledge #fit #fitfam #fitspo #fitlife #lean #muscle #motivation #pushpulllegs #follow #picoftheday #like #guysofinstagram

Looking back over the summer I have to be honest. I didn’t crush a lot of my fitness goals, hardly any. Some of this can be put down to enjoying myself, flying to Magaluf with my friends, nights out and food. The rest can be contributed to a phase I let myself fall into where I hoped from program to program, hoping for a ‘quick fix’. There isn’t one and I knew this deep down.

This is my current physique, not the worst but not the best shape I’ve ever been in. My body fat comes in at around 15/16%. This photo was taken first thing in the morning completely but thats no excuse and I am done with excuses. I debated hiring coaches, online training but I know my shit and I know what to do so I set myself a challenge. In the next 12 weeks I am going to completely change my physique from average to lean and ripped. To do this I’ll be following a PPL/PPL split with cardio and diet. I’ll post regular updates and we’ll see what the human body can achieve in such a short time with the right dedication.

If you want to follow along I put together a free PDF in my bio with a calorie calculator, diet guide and workout. Let’s DO THIS.

#guy #physique #transformation #12weektransformation #pushpulllegs #strong #strength #summer #gym #gymlife #fit #fitfam #shredding #sixpack #aesthetics #challenge #positive #mindset #goals #vision #dedication #determination #champions #winner #follow #grind #macros

Great chest session today using pyramids and some good old hypertrophy based training!
Following a @buffdudes type workout. Incline, flat, landmine press and flyes!
Anyway, come September I’m excited to start training under a PT, the guy responsible for freaking Wolverine… For too long I’ve been making plans yet not holding myself accountable, sometimes you need that extra push! Theres no shame in getting coaching yourself even if you want to train others yourself!
#guy #strong #strength #bodybuilding #chest #incline #flatbench #aesthetics #power #sixpack #lean #instafit #fitnessblogger #knowledge #fit #fitfam #fitspo #fitlife #lean #muscle #motivation #personaltrainer #follow #journey #allkindsofgains #follow #100likes #iger #picoftheday #happy #britishguy

Stuck on your major lifts? This may help :) As you progress in your lifting you may find that hitting PRs isn’t as easy as it was. Therefore, we have to start using clever tools to help us progress.
The tool that I enjoy most is called ‘wave loading periodisation’. Its easy to do, takes 4 weeks and takes all the major lifts up by 5kg/10lbs in a month. Heres how it works!

First, you need to know your 1RM for whatever lift you’re hitting. We’ll use the bench press for today with a 1RM example of 100kg and a rep scheme of 4-6 but this could be used for any rep scheme!
Week 1 begins with your 85% 1RM for 6 reps, week 2 you add 2.5kg to the bar and perform 5 reps. Week 3 another 2.5 for 4 reps. Week 4, deload. Week 5, a new cycle, back at 3x6 but at the weight you used for week 2 for 6. Maybe that sounds a little complicated but check the chart below.

Week 1 - 3x6 @ 85kg
Week 2 - 3x5 @ 87.5
Week 3 - 3x4 @ 90kg
Week 4 2x4 @ Week 1 Weight
Week 5 3x6 @ 87.5kg
If you’re stuck, follow this for 2 months and come back to me, your lifts will have gone up for sure!
If this helped you please follow along :) #workout #compoundmovements #bench #squat #deadlift #overheadpress #periodization #progression #strength #strong #aesthetics #muscledevelopment #sixpack #fit #fitfam #journey #progressiveoverload #positive #mindset #lesson #knowledge #fitnessblogger #personaltrainer #guy #gettingitdone #follow #100likes #100followers #igers #pickoftheday

Shredtember is in full swing 😎

Basically, I’m trying to lean down as much as possible before my birthday and the start of uni! In case you missed it yesterday I uploaded a quick cheat sheet to help you :) The plan I’m using for the next six weeks is @gregogallagher’s Kinobody’s Physique Mastery. Working out fasted, using reverse pyramid training and loving every second of it. I’ve had the most success with Kinobody and today felt great.

In this video I’m performing my first set of weighted pull-ups. A few months ago I stalled hard on my chin-ups and while chin-ups are good they’re very bicep driven. So I put the weight belt down for a while and built my pulling strength and here we are! 6.5kg + 73kg bodyweight x5. Hopefully I can get up to 10 within the next six weeks!

Here’s hoping #Shredtember goes well…

#guy #follow #workout #weightedpullups #pullups #upperbody #strength #inclinepress #shoulderpress #muscledevelopment #abs #sixpack #fit #fitfam #aesthetics #journey #progression #progressivoverload #positive #mindset #lesson #knowledge #fitnessblogger #personaltrainer #guy #gettinglean #gettingitdone #intermittentfasting #lifestyle #like

My birthday is approaching so I’m being a little more aware of my caloric consumption but trying not to overthink it. Paralysis in analysis and all.

I’ll be honest, I didn’t quite stick to goal of being in a deific all summer and I’m not happy with my physique, maybe you’re in the same boat but guess what, its no one’s fault but our own. So I have a challenge for you. I challenge I set myself last year and got pretty lean with, its called… Shredtember!
My birthday is 2 weeks into September so August is basically prep! In the picture above I’ve created a quick rundown, a basic cheat sheet of everything you need to do to start your journey. If you stick to it you will see results even in a month!
If you’re stuck for workouts I recommend checking out the following:
@gregogallagher
@athleanx
@olliebarnes18
@muscleforlifefitness

They all know their respective sh!t!
So, join in #shredtember where I’ll be posting weekly updates. It all ends Sept 12!
41 days and counting, baby…
#guy #strength #strong #aesthetics #sixweekchallenge #physique #lean #sixpack #weights #fit #fitfam #fitspo #instafit #fitnessblogger #caloricdeficit #cheatsheet #workout #journey #progression #knowledge #follow #personaltrainer #igers #100likes #Shredtember #motivation

A quick post workout selfie from a killer upper body workout the other day :) Upper/Lower splits are perhaps the best way to build muscle for a natural lifter who are past their ‘noob gain’ stage :) Soon I’ll release a blog post or IG post with an explanation as to why I think this and why full body workouts are for two sets of people. New lifter and those eating at maintenance or a surplus. So follow along for that knowledge bomb 💣

P.S That doesn’t mean ‘bro splits’ are all that bad either… all will be revealed soon…

#guy #follow #postworkout #selfie #upperbody #strength #workout #inclinepress #shoulderpress #weightedpullups #muscledevelopment #abs #sixpack #fit #fitfam #aesthetics #abs #journey #progression #progressiveoverload #positive #mindset #lesson #knowledge #follow #fitnessblogger #personaltrainer #guy #gettinglean #gettingitdone

Calorie and macro friendly snack for all your guys and girls with a sweet tooth, Greek yogurt with crude Oreo!
This is honestly so simple, delicious and totally inline with IIFYM and a stricter form of dieting.

100g Greek Yoghurt = 55 calories
1 Oreo = 53 calories
In total:
108 calories
7g protein
13g carbs
2g fat

I think its easy to forget that simplicity is always the best way to go! Comment below and let me know if you have any great snack ideas :) #health #fitness #strong #strength #gym #gymlife #fit #fitlife #diet #flexible #dieting #caloriefriendly #myprotein #goals #progress #noexcuses #IIFYM #lean #leaningdown #transformation #recipe #follow #fitnessgoals #protein #sixpack #greekyoghurt #oreo #letsdothis

Haven’t posted in a week or so and for good reason (not that my 150 followers care… haha). While I think fitness is about enhancing your quality of life I think its equally important to be mindful. Grinding out reps or running on a treadmill endlessly may feel productive but without purpose of the reason its all but useless. Let me explain!
I’ve been 8%, a few years a year after I started lifting. With such little muscle mass however this wasn’t an overly aesthetic appearance.

So what did I do after that? Dive into the research of course, who done what, how they done it. How did this other person do it, what did they do differently? I’ll admit its a massive rabbit hole and one discovery leads to another and a good 50/50 is contradictory! So what do you do with all this mismatched knowledge? Put it to the test of course, you may respond differently. Me for example, I much prefer, enjoy and progress on a low volume strength based routine, I just find high volume pump training so tiresome!
So whats the take home here? RESEARCH your shit. Arm yourself with the knowledge to help further your progress. A few guys I recommend are
- Eric Helms
- Lyle McDonald - Mike Matthews

There are countless more but these guys… well, these guys are the best… in my humble opinion. Now go learn!
#guy #strong #strength #bodybuilding #aesthetics #power #sixpack #ripped#training #advice #science #fitnessblogger #instafit #workout #protein #proteinsynthesis #knowledge #fit #fitfam #fitspo #fitlife #lean #muscle #motivation #personaltrainer #follow #journey #erichelms #lylemcdonald #mikematthews

Lets discuss protein! More specifically protein synthesis and how it relates to your physique goals.
I had originally written a whole bloody essay on the topic at hand but Instagram aren’t too fond of posting those, so lets break this down in a quick and informative way!

When we work out and apply progressive overload we tear down our muscles so they repair, bigger and stronger. This process induces protein synthesis.
Various studies have shown this process can last from 24 to 48 hours. So how can we use this to or advantage?
Most of us train with split routines hitting our body parts once a week. Chest on Monday, back on Tuesday etc etc and thats great, our protein synthesis levels are elevated and providing we’re taking in the right amount of protein we’re building muscle! However…

If we hit chest again after a day of recovery we’ll enter another phase of elevated protein synthesis which means we’re more likely to build more muscle! So how can we also apply this to our training?

Well I humbly believe, as of today!… that full body 3x5/5x5 training is the way to go! By training the body with heavy compound movements, applying progressive overload, taking in adequate protein and repeating the cycle you’re slap on muscle like theres no tomorrow!
So, there we have it! Yes, its taxing but what you put in you’ll get back ten fold so give it a go.
P.s I wanted to write the long essay so shall I start a blog with citations and such? Let me know!
#guy #strong #strength #bodybuilding #aesthetics #power #sixpack #ripped #training #advice #science #fitnessblogger #instafit #workout #protein #proteinsynthesis #knowledge #fit #fitfam #fitspo #fitlife #lean #muscle #motivation #personaltrainer #follow #journey #allkindsofgains

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