georgebaileyfitness georgebaileyfitness

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George  22 Cutting 💪 Uni student PT/nutritionist in training Follow along and lets do this 🇬🇧

https://twitter.com/gbaileyfitness

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

Had a fantastic chest workout yesterday morning with none other than the Winter Solider's workout programmed by @donsaladino! Look out, Captain. #suitup #guy #strong #strength #heavylifting #hypertrophy #fivebyfive #benchpress #incline #cableflyes #power #british #personaltrainer #wintersolider #marvel #sebastianstan #fitner #goodmorning #like #follow #followforfollow

My twelve week cut starts tomorrow! 19.06.17 - 10-09-17. I’m so excited! I wanted to document the whole thing so I’ve only and gone and made a YouTube channel!
I’m thinking weekly uploads with some training clips/commentary even vlog type footage. I’ll show you my training, what and how I’m training, my diet and supplimentation although there will be nothing fancy here, just hard work and the sheer will to change.

It would be a hella lot to me if you subscribe, I may even do a give away at 100 subs, a modest number but everyone has to start somewhere :) ⬇️SUBSCRIBE!⬇️ ➡️ https://www.youtube.com/channel/UCoOjLUWNQ3DIRpSBtm8ggBQ ⬅️ Anyway, its summer here in England which means hot in a VERY different way to other countries, haha. Us English are not cut out for hot weather despite complaining about the cold weather!
Anyway, be sure to follow and subscribe for awesome content :) #guy #seflie #british #youtube #youtuber #gym #gymrat #fit #fitspo #strong #strength #training #chest #shoulder #incline #heavypressing #fitnessblogger #fitnessvlogger #leelabrada #twelvetransformation #diet #macros #calories #IIFYM #cleaneating #hypertrophy #follow #subscribe

Here’s a tip! If you want to get stronger in your training to help you progress in your training then give this a try.

For 4-8 weeks focus a lower volume routine that emphases key movements. Bench, squat, overhead press etc etc and aim to add 2.5kg to each side of your lift each week only taking reloads when needed.

A sample routine may look like this -
Chest & Back
- Flat Bench Press 3x8
- Dips (assited if needed) 3x8
- Barbell Row 3x8
- Pull ups (assisted if needed) 3x8

Shoulders & Arms
- DB Overhead Press 3x8
- Side Lateral Raises 2x10
- DB Bicep Curls 3x10
- Tricep Pushdowns 3x10

Legs
- Squats 3x8
- Leg Ext 3x10
- Leg Curl 3x10 - Standing DB Calf Raises 3x15

This routine will get you stronger on your weighted and bodyweight movements. I think everybody should be able to do dips and pull-ups, master those and add weight… you’ll make insane gains.

Remember though, you must progressively overload the muscle to stimulate growth.
So, give this routine a try and let me know how it goes! When my training stalls or I wanna focus on increasing my lifts I enter periods of low volume training and it works every time.

#guy #strength #strong #hypertrophy #fit #fitness #fittip #fitnessfriday #fitspo #benchpress #squat #overheadpress #dips #pullups #progressiveoverload #lowvolume #strengthroutine #freeworkout #nutrition #macros #diet #calories #cleaneating #British #onlinecoaching #instafit #fitnessblogger #follow #followforfollow #gymlife

The next 6-12 weeks are gonna be hardcore while I diet down to 10% body fat. Adopting a ‘clean eating’ approach. If you’re a follower you’ve probably seen me advocate IIFYM but this time… I’m giving something new a go and seeing if my life style is any better.

Remember dieting comes down to life style. Some do well on hard carb, some on low. Some love a high fat diet, some don’t. So I’m saying TRY IT. Give it a go, not for you? Now you know!

Remember you can buy every workout book and diet plan in the world that has worked for countless people but that doesn’t mean you’ll be able to adapt it.

Heres what I’ll be doing. - High protein… like, very high
- Good and healthy fats
- Moderate carb intake from ‘natural’ sources, sweet potatoes etc etc.
- ‘Cheat days’ once a week but nothing too crazy

So there we go, do you follow a clean eating protocol? Let me know how it works! Remember, despite my humble following I wanna create a cool community here :) #guy #fitnessblogger #fit #fitfam #fitspo #gym #gymlife #gymrat #muscle #gains #weighttraining #progressiveoverload #aesthetics #lean #shredding #summer #sixpack #shoulders #chest #incline #bicepps #macrofriendly #IIFYM #cleaneating #lifestyle #lifestyleblogging #positivity #mindset

When you finish cardio and arrive at the gates of hell 😂😈 P.S my fitness report is currently in the middle of coming together! It'll help beginners and guys who feel stuck figure out their calories and macros with an included stength and hypertrophy push/pull/legs program! A little coaching never hurt, in fact I'm looking into myself for the experience! #guy #selfie #strength #strong #gym #cardio #burnfat #heart #conditioning #fit #fitfam #gym #gymlife #instafit #fitnessblogger #pushpulllegs #freeworkout #followforfollow #nike #hypertrophy #coaching #personaltrainer

I don't know if you can tell from my account but I love hitting shoulders... check my feed for a free #bouldershoulder workout! #guy#strong #strength #strengthtraining#sexy #back #shoulders #chest #abs#fit #fitfam #fitfamUK #gym #gymrat#instafitness #blogger #personaltrainer#aesthetics #follow #health #fitness

⬅️SWIPE LEFT ⬅️ If you don’t have access to a gym I got you covered!
The film ‘Arthur’ Charlie Hunnam got in pretty killer shape! The best bit? He did it all with his body weight. Every day he hit

Pushups x 1000
Pull Ups x 100
Dips x 200
Squats x 1000

Now… I’m not sure many of can do that without performing 20 + sets haha, so below is simplified but still highly effective Charlie Hunnam King Arthur Workout!
Push Ups 4 x 25
Pike Push Ups 4 x 15
Chin Ups 4 x 10
Dips 4 x 20
Squats 4 x 25

2/3 minutes between sets. Now, in a few interviews I’ve seen Charlie doesn’t mention any direct shoulder work however in a behind the scenes he can be seen doing pike push ups!
So, give this routine a go, I certainly will this week! Getting in shape isn’t hard… but it ain’t easy. Let me know what you guys think :) #guy #personaltrainer #bodyweighttraining #strength #strong #pushups #pikepushups #chinups #dips #squats #celebrityworkout #Arthur #kingarthur #charliehunnam #abs #sixpack #freeworkout #guyritchie #film #protein #shoulders #aesthetics #nogymneeded #fit #fitfam #gym #gymlife #hardwork #dedication

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