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#nodonutshere

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For days like this... we have GDA from @1stphorm
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GDA (glucose disposal agent) is designed to increase the amount of glucose you can store in your muscles, and by doing so you are decreasing the amount of glucose that can be stored as fat.
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So what does this mean? GDA improves your body's sensitivity to insulin.
Basically, you're using your carbs more efficiently. You're storing more glycogen and other nutrients in the muscle which means better performance, faster recovery and less fat.
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I also take this with my post workout stack.
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Click the link in my bio for free shipping and 110% money back guarantee!! .

#IAM1STPHORM

Soo I fan girled out when I got to take a picture with @nodonutshere today @arnoldsports 😍🙈💪🏽. He's even more amazing in person!! I definitely need him to start mass producing those shirts 👌🏽#asf2017 #arnoldclassic #nodonutshere #ilooklikecrapnexttohim😭 #badasscop

Cнaмpagпё Fоя Gaїпz 🍾 #NoDonutsHere

5ks are hard... but these people rule ⚫️🔵⚫️ #lawenforcement #policefitness #thinblueline #nodonutshere

Nice day in #NYC with @brittlynn418
We got to see the sexy @nodonutshere in uniform ow ow

Stay out the comfort zone so much you make uncomfortable feel comfortable
7 month differences doesn’t look like much but to me it’s a great accomplishment. My mind feels more focused and body feels way better. It’s been a lot of hard work and dedication to get from one to the other. It doesn’t come over night but nothing worth doing is ever easy.
@1stphorm #1stphormathletesearch #iam1stphorm #bethe1 #nodonutshere

MOST RECENT

So I say I am 1st phorm a lot and I’d like to clarify what that actually means!
I am
•Driven
•Persistent
•Dedicated
•Honest
•Focused
•Passionate
•Hardworking
•Devoted
These are all things that @1stphorm stand for which is why I proudly say #iam1stphorm
I don’t believe I ever told my #igfamily but I entered the #1stphormalthletesearch search!! It would be an incredible honor if I was chosen, but regardless if I am or not I will always be #1stphorm because there is simply no other way to be💪🏽
#iamthe1 #legionofboom #levelup #nodonutshere #bodybuilding #phamily #workoutmotivation #dream #goals #athlete #npcbikini #focused #driven #determined #hustle #mondaymotivation #teamlegacy #buildingmylegacy

For days like this... we have GDA from @1stphorm
_

GDA (glucose disposal agent) is designed to increase the amount of glucose you can store in your muscles, and by doing so you are decreasing the amount of glucose that can be stored as fat.
_
So what does this mean? GDA improves your body's sensitivity to insulin.
Basically, you're using your carbs more efficiently. You're storing more glycogen and other nutrients in the muscle which means better performance, faster recovery and less fat.
_

I also take this with my post workout stack.
_

Click the link in my bio for free shipping and 110% money back guarantee!! .

#IAM1STPHORM

At this point, I can't even walk because I can't feel my hamstrings. Damn near feels like someone punched the fuck out of them. Today started off with stiff legged deadlifts, dumbbell stiff legged deadlifts, single leg dumbbell stiff legged deadlifts, leg curls, and then back extensions... all 4 sets of 12-15 reps... and after all that, jogged half a mile, then walked on an incline for another half mile. But Hey, I live for this shit. Just workin till I can't feel some of my body parts.

😍 who else loves #breakfast food?? Egg scramble and cinnamon toast
Calories 352
Protein 30g
Carbs 34g
Fat 10
#brekkie #sundayvibes #nodonutshere #iam1stphorm #microfactor #fullmega #1stphormathletesearch #macros #iffym #weightloss #npcbikini #preplife #goodmorning #goals

Stay out the comfort zone so much you make uncomfortable feel comfortable
7 month differences doesn’t look like much but to me it’s a great accomplishment. My mind feels more focused and body feels way better. It’s been a lot of hard work and dedication to get from one to the other. It doesn’t come over night but nothing worth doing is ever easy.
@1stphorm #1stphormathletesearch #iam1stphorm #bethe1 #nodonutshere

🥇 LEAN BULK UPDATE 🥇 *Off Season*
Started my lean bulk around first week of September & have steadily went up in weight. Only gained around a solid 6-7lbs.
Been feeling great, solid improvements have been made, strength has gone up. Hitting new PR is not the main focus this time around, but to create more size, more muscle mass, become more proportional then I have & enjoy the process while continuously putting in the work day in & out. It’s rare i take an off day unless i truly need it. I focus I’m weak points 2 or even 3 times a week if need be.
For the next 2 1/2ish months I added the @smith.julian program, a few times a week I’ll be implementing new workouts; esp for legs & shoulders to really improve on them my MAJOR weak points *I have others but these are the focus*. This is just to switch it up, I’m not one to stay mundane w/workouts each week O must switch it up to not be bored, grow & shock my muscles. I just did a hamstring dominant leg day from @smith.julian & it was not only solid but painful & worth every rep. I’ll let you guys know how I feel & look in a couple weeks ! || These are decline bench good mornings 🎂, start w/ a weight your comfortable with & make sure to keep your toes pointed up & out. These will for sure grow those glutes & strengthen those hammies !

So tweaked my back this morning breathing in cool down at @strongbyzumba but still returned to the gym to pay them dues and do my #30forthekids When you’re committed to something there should be nothing in your way. I choose to spend my Friday and Saturday nights in the gym because it’s changing me, not just physically but mentally and emotionally. I’m breaking down barriers that have been up for years! Come join me and change your life!! #100to0 #iam1stphorm @1stphorm @bryansprogress @nodonutshere #phamily #changingmylife #backhurts #hotbath #nowtoiceagain #bethe1 #wedothework #LegionofBoom #foreverchanged #fitnessaddict #fitnessmotivation #fitlife #fitnesslifestyle #nosociallife #dontcare #focusonyourself #fitgirl #fitmom #singlemom #working #workingit #followme #nodonutshere

Focus.

Focus on the task at hand.

Focus on your Purpose.

Focus on impacting people's lives in a positive way.

Become a symbol of hope.

Remember. Don't stop fighting for your dream just because it's the weekend. If anything, that's when you fight harder. That is when you get an edge over the majority of people.
I hope you have a blessed morning. Attack your day.

#1stphormathletesearch #duespaid #100to0 #nodonutshere #iam1stphorm

Practice. Practice. Practice. -
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Constantly working on different poses. How it looks on me. How to cover up weak points. What enhances strong points. What angles look the best. How to bring up those weaknesses. Just plain straight out studying your body and doing the homework that’s needed. There’s so much more that goes into it that others don’t see. All the time, focus, and sweat that you put into it just a single moment of accomplishment. People will think it’s you being into yourself but in reality it’s just seeking your highest potential. Becoming the very best you can be. -
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@andyfrisella
@1stphorm @nodonutshere
#100to0 #swolemates #fitfam #guysthatlift #guyswholift #shredded #swole #npc #mensphysique #bodybuilding #weightloss #shredded #chestday #flexfriday #legday #armday #fitspo #powerlifting #gymrat #iifym #weightloss #health #fitness #ironaddict #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #nodonutshere

Who else braved the cold weather to get a workout in? A little #flex after nice chest pump
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#iam1stphormathletesearch #lift #iam1stphorm #flexfriday #100to0 #neversettle #instagood #Barbells_Handcuffs #thinblueline #nodonutshere

This next story is very much so, personal but is one of several reasons in why I am so passionate and dedicated to bodybuilding/fitness. -
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Years ago when I was in 6th grade something happened that affected my life. I found out that I had appendicitis only 4 months into the school year. At this point in my life the majority of my friends went to different schools and so the only friend I had at school was my twin sister. She was there for me but I was very much alone. -
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At this point in my life I was extremely heavy and chunky so I was very much so insecure.
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When my parents rushed me to the hospital my appendix was so severe that I immediately had to have surgery or else it would rupture and well that would be the end of me. I spent about a week in the hospital not able to move or even walk. My step dad had to help me use the bathroom and it was very humbling for myself. To him and my mom I give great thanks!
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Upon returning to school, I was still in a lot of pain. I couldn’t walk very well because my abdominals hurt to bad. I wasn’t in school for not even 30 minutes when someone approached me to make fun. -
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I will never forget this girls name and this isn’t the place to announce her name (I believe she even follows me now. Funny how that works). -
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What this girl said in front of the whole class, when it was dead silent was “Hey Nik, I heard your mom took you to the hospital to have a tummy tuck because you are to fat.” At that point I zeroed out and couldn’t hear everyone else laughing. It was almost as time had stood still and I counted the seconds till the next class. -
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Now little did I know that this little thing would be the start of what drives me so hard to this day. Little did I know that every time I got picked on, I would hold onto it to use it as my drive. Little did I know that in 2016 I would have my first set of abs and 8 at that. -
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People whenever you get hate. Whenever life isn’t fair. Use that! Use that as motivation. Use it to inspire others. Use it to become the very best you can be. That drive, that motivation is something that will stick with you! Don’t be afraid!
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That moment when your pre-workout kicks in 😎💪. It's been a little rough the past few days trying to stay on
top of everything. I was listening to one of @jockowillink podcasts and one thing he said stuck with me. "Rome wasn't built in a day but it didn't burn over night either." Rome fell because of consistent little slip ups. That's how we mess up too. A donut here, sleeping in a little there, watching another tv episode. Each thing in it of itself is minor and doesn't really hurt you but, as it all builds up you completely lose your drive for your goal. So I challenge all of you, including myself! Don't allow yourself to slip up. Not even a little! Focus on knocking out your tasks for that day then you can rest. That little slip up might not seem like a big deal.

But

It
Will
Add

Up

Every second and every action counts. Go attack your day.

#iam1stphorm #duespaid #nodonutshere #1stphormathletesearch #100to0 #jockowillink

I have to share this because I get this suggestion each time I post ... oh the irony is not lost on me @billsdonutshop #justsayno #sodelish # thestruggleisreal #ketoweightloss #ketoweightlosstransformation #nosugar #ketogenic #ketodiet #ketogenicdiet #nodonutshere #328lbsgonebutnotforgotten

Love this truck! The best job in the world! #neversettle #thinredline #girlswholift #ownyourself #555fitness #nodonutshere

Today I hit back and felt great 😄 My meals and #micronutrients were consumed at different times than usual-- A few months ago, this wouldve thrown my day and workout off! 🔹️Today,I ate clean, took my fundamental vitamins, greeens, and still made some gains. 🔹️🔹️Everyday I'm learning more about what I'm eating, how my body responds, and what I need to do differently to achieve MY results. Excuses dont make results. 🔹️🔹️There's no results in the comfort zone.

Im in control of my results. 🔹️ Im in control of my results. 🔹️ 🔹️🔹️Say it to yourself until you start believing in yourself . 🔹️🔹️ Then join me ⤵️
https://wn.nr/WqhyQ2

#1stphormathletesearch
#noexcuses #nodonutshere #neversettle #wedothework #bethe1 #fitphorme #100to0 #legionnaire #legionofboom #iam1stphorm #weare1stphorm #1stphorm #bodybuilding #fit #fitforme #fitlife #healthyfood #DuesPaid #IAM1STPHORM
#1StPhorm

WWW.1stphorm.com/phorme
FREE SHIPPING💪💪😆 #AlphaAngelina 😜
#fitstylebrand 😎
https://www.fitstylebrand.com
Angelina15 for 15% OFF!! #waistgang 😍
https://shapewaist.com
Angelina15 for 15% OFF!! #fitchicks #fitspo #fitnessmotivation 😍😎😙🖤

Moments like tonight are why I feel like I am in the right career. I’ve done a #clientpostlight before on this amazing soul before, but I can’t express how much this hard working women means to me!
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I told Miss Sherri if she got to 195 I’d allow her to have a untracked meal “cheat meal” Sherri follows her macros daily ,comes to @goldsgymalbemarlenc everyday and trains with me twice a week and as of Monday she weighed 194.8 making her weight loss total 54 pounds since August!
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In four months she has come off of two medication and as she simply puts it she feels healthier! This is all possible because Sherri has done nothing but follow the plan we made for her. She hits her macros takes her @1stphorm joint and multivitamin supplements and workouts 💪🏽 -
So if you’re in the Albemarle or surrounding area and are looking to start you new year off right stop by golds gym where we get results
#goldsgym #weightloss #goals #legionofboom #wintheday #0to100
#nodonutshere #bugers #cheatmeal #iffym #macros #iam1stphorm #1stphormathletesearch #trainer #coaches

Got a MEGA-Pump from Megawatt V2 by @1stphorm -
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⚡️It truly was ELECTRO-fying⚡️
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Guys (and ladies) this pre-workout truly is phenomenal! What makes this product so great is how clean it is. I have yet to get any crash, jitters and shakes, and I’m lifting hard for 1.5-2 hrs everyday. But the main thing is the ingredients they use!
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1st Phorm uses all top-notch ingredients in all their products to allow you to get the most out of your journey. I truly feel the price you pay for Megawatt V2 is actually cheap compared to what you get out of it!
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They offer 110% money back guaranteed!
** I am not a sponsored athlete nor am I an ambassador of sorts. Just recommending a great product to all of you!**
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@andyfrisella
@1stphorm @nodonutshere
#100to0 #swolemates #fitfam #guysthatlift #guyswholift #shredded #swole #npc #mensphysique #bodybuilding #weightloss #shredded #chestday #flexfriday #legday #armday #fitspo #powerlifting #gymrat #iifym #weightloss #health #fitness #ironaddict #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #nodonutshere

If you have a New Years resolution that will help u in life, why not start now instead of waiting. I'm gonna start to try to actually do school work/ study for at least 30 min+ after classes because I very rarely if not ever do. Should have done this from the beginning, but it's not to late start👊

The best way to get to know me is by my choice of music!
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I was born in New Orleans. Lived in Memphis as a boy and grew up in Nashville. -
Things like classic rock, blues/ R&B, sometimes Heavy Metal and old classics course through my veins. Music has always been my getaway. -
Here are my personal playlists that I’ve spent a lot of time making. You can find them on @spotify. -
Free The Soul- Is meant to make your mind wonder
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Feeling Blusey- Is to relax and take in the Blues
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Back to the Pump- Is my current playlist I lift too
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@andyfrisella
@1stphorm @nodonutshere
#100to0 #swolemates #fitfam #guysthatlift #guyswholift #shredded #swole #npc #mensphysique #bodybuilding #weightloss #shredded #chestday #flexfriday #legday #armday #fitspo #powerlifting #gymrat #iifym #weightloss #health #fitness #ironaddict #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #nodonutshere

Bands make her dance 💃 😉 || ✖️ LEG WORKOUT✖️
*Quad/Glute* focused * || Warmup/ 1st movement: Single-leg leg extension 4x25
* Hack Squat: *high foot placement* (focusing on glutes) 5x18,18,15,15,8
* Leg Press *low foot placement* (quad emphasis) 2x20 *heavy weight*
* Banded Box Squats: 5x21,21,18,8,5 *1/2-1 1/2 second holds*
* Standing Calf Raises: *2 way* 5x25,25,25,20,20
* Elevated Goblet Squats: 4x18 *rapid succession*
* Banded Hip Abductors: 4x20 *heavy ish weight* Try this out & let me know what y’all think !

■When you leave the gym to grab a few things from the store and you still look "cute",that wasnt a workout, that was your warm up. ●Feeling a little under the weather last few days, like a lot of people.
Work was not so productive with some technical issues. My workout wasnt kick ass. ● I can control one of them- work or my workout.
Tomorrow my workout will be mineee. 🦁 < insert baby lion, roar> 🤣🤣 ■Heading to grab some protein and some healthy fats.
What's your favorite fatsss to eat?! Mine is 🥑
Mediocre work| mediocre results.
Ive come too far to just get this far 😜💪 Finish the year strong!! https://wn.nr/WqhyQ2

#1stphormathletesearch
#noexcuses #nodonutshere #neversettle #wedothework #bethe1 #fitphorme #100to0 #legionnaire #legionofboom #iam1stphorm #weare1stphorm #1stphorm #bodybuilding #fit #fitforme #fitlife #healthyfood #DuesPaid #IAM1STPHORM
#1StPhorm

WWW.1stphorm.com/phorme
FREE SHIPPING💪💪😆 #AlphaAngelina 😜
#fitstylebrand 😎
https://www.fitstylebrand.com
Angelina15 for 15% OFF!! #waistgang 😍
https://shapewaist.com
Angelina15 for 15% OFF!! #fitchicks #fitspo #fitnessmotivation 😍😎😙🖤

Getting my lower abs sore has always been a struggle! I saw @sarah_bowmar do this exercise so I gave it a try today and as you can tell by my face it was a killer!
#abexercises #igfitness #iam1stphorm #levelup #legionofboom #goals #bodybuilding #igfamily #phamily #nodonutshere #1stphormathletesearch #wintheday #0to100

I’ve said it before I’ll say it again.. love when leg day falls on hump day! 🍑🐪.
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With that said, gave me some inspiration to take a few clips of the workout today so guess what?! New vlog up on the YouTube channel🤗.
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Still new to this so be nice!
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Anyway, just wanted to share a typical leg day lift with you guys, hopefully give you some ideas! Go take a peak!

https://youtu.be/eoRSlISHS4E
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#legday #humpday #aviditynation #iam1stphorm #wedothework #legionofboom #duespaid #100to0 #gym #fitness #youtube

How do you behave in pursuit of your fitness goals? Your presence in the gym is something you should take pride in. Be an example of confidence, hard work and friendliness to every single person around you. Pick up the weights some other asshole left on the ground. Help a stranger who’s struggling with an exercise. Make eye contact and smile at the people who look like beginners. It doesn’t matter what gym you’re at, you aren’t representing that gym. You’re representing yourself. #iam1stphorm

So funny story!
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I was headed into work and remembered about the time when I was 7 and admired my Fathers hands. -
Every time I shook his hands they were callused and rough. I knew that it was a manly trait to have. -
So one day after school I decided to do something about my hands to make them “Manly”. -
I went to the side of our house and started a little fire. Once the fire had created coals I took nails and bolts and tossed them into the fire to get nice and hot. After a few minutes. I took the tips of my fingers and continuously picked up the nails and bolts until I couldn’t anymore. As soon as I was done. I put the fire out. Drug my hands in the gravel and rubbed dirt on them. When my dad got home. I ran up to him and said look Dad I’ve been working just like you. Unfortunately I never caught up to him hahaha
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@andyfrisella
@1stphorm @nodonutshere
#lift #swolemates #fitfam #guysthatlift #guyswholift #shredded #swole #npc #mensphysique #bodybuilding #weightloss #shredded #chestday #flexfriday #legday #armday #fitspo #powerlifting #gymrat #iifym #weightloss #health #fitness #ironaddict #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #nodonutshere

No lying leg curl machine in your gym?? No problem!! Grab a dumbbell between your feet and get those curls in with this variation! 💪
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Make sure you are keeping the weight in your hamstring and don’t let your lower back take over 😉🤙
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#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #workout #wedothework #duespaid #fitspo #abs #beastmode #bodybuilding #determination #dedication #fit #cleaneating #cardio #diet #exercise #fitfam #fitness #fitnessaddict #fitnessmotivation #fitlife #gains #gym #gymlife #muscle #health #nutrition #healthy

Meal prep can seem very time consuming, but it’s all in how you execute it. Most of the time prep for me only takes a max of 2 hours and I am ready for the next couple of days. I don’t make prep super complicated at all! I go over some easy meal prep ideas in my new YouTube video!
Y’all meal prep totally saves me from not having to stress over what can I eat, or what fits into my macros daily! It also allows me to actually have more time to get other things done during the week since I don’t have to cook!
If y’all have any questions about meal prep or macros feel free to message me or send me an email I am happy to help
#mealprep #youtube #igfitness #levelup #iam1stphorm #nodonutshere #iamthe1 #goals #1stphormathletesearch #time #saver #npcbikini #preplife #phamily #fitfam #gainz

This belt is my story..
It’s an everyday reminder that progress happens over time and as I have now reached the final hole, it’s not the last one that will be made. Being healthy is not easy. If it were, everyone would be doing it. Be the person you aspire to be. Stay focused and get the job done, no matter hard it will get!
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@andyfrisella
@1stphorm @nodonutshere
#lift #swolemates #fitfam #guysthatlift #guyswholift #shredded #swole #npc #mensphysique #bodybuilding #weightloss #shredded #chestday #flexfriday #legday #armday #fitspo #powerlifting #gymrat #iifym #weightloss #health #fitness #ironaddict #iam1stphorm #1stphorm #legionofboom #wedothework #1stphormathletesearch #bethe1 #duespaid #nodonutshere

1st Phorm Santa Baby Remix 😍
.. i came up with this on the fly..was in my head and hope it makes you smile.. been in the Christmas spirit ❤🎄🎁 .@1stphorm ..💙💙
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. ..ps there is the added accent no I am not trying to make fun of anyone just going along with original song..😉
#santababy#1stphorm#iam1stphorm#neversettle#bethe1#wedothework#legionofboom#christmassongs#christmas#athlete#1stphormathletesearch#funnyvideo#silly#smile#girlswholift#girlswithmuscle#sing#voice#phamily#phormbuilt#100to0#nodonutshere

It’s all about the process.
Things won’t happen overnight.
Days will seem like they don’t matter or were ineffective.
I used to wish I was in better shape or that I’d started the previous day but wishing does nothing to create change. I would think, “I have let it go too far, it’ll take me forever to get where I wanna be.” I was self defeating.
I’m not where I want to end up, but I’m amazed at where I’ve come from and proud of my progress.
It didn’t take you a day or a week or a month to get out of shape or unhealthy, so remember that when you think it’s taking too long.
You have to stick to the plan and trust the process.
Get started today instead of “Monday” or “tomorrow”. You’ll be amazed at what you can accomplish. I can help you, you just have to ask!!
#transformationtuesday #trusttheprocess #startnow #progressnotperfection

“You are 100% fucking in charge of your life.
Stop fucking bitching” @garyvee || 🎯Take action of what you do daily
Be accountable for every good & bad thing occurring in/around your life
Be at fault for anything/everything even if not on your terms
Be proactive at everything you do
Take charge of what you want, are told & choose to do
We need to do what’s necessary to get ahead and sitting back & complaining will not help.🎯

The journey to building muscle is not an easy one.
It's hard.

But it will be well worth it.

It's not because I just want to look good. (But that's a pretty good bonus)
It's not because I think I'll be able to attract girls.
No. It's so much more than that.

The way you go about building and maintaining your body will have a direct impact on how you view and achieve everything else in life.
The skills that are NESSESSARY to build the health and fitness you want are the same skills you will use to improve every area of your life.
Think about it.
You must be CONSISTENT in your training.
You must be INTENTIONAL with your diet.
You must have DETERMINATION to continue your new lifestyle even though you may not see the results as quickly as your like.
You must be willing and open to LEARN new excersies and techniques for building muscle

All of these character traits and more can be used to improve any other area of your life!
So if you are struggling on your fitness journey remember that you're not just improving yourself physically, but you are also learning valuable lessons that will improve every other area of your life. GO AND ATTACK YOUR GOALS!!! #1STPHORM #IAM1STPHORM #nodonutshere #1stphormathletesearch #100to0 #holdtheline

I am only one but I am still one.
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I cannot do everything but still I can do something.
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And because I cannot do everything, I will not refuse to do the something that I can.
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#iam1stphorm #30forthekids #100to0 #bethe1 #aviditynation

A pre workout keto snack! Nutrition is 80% exercise 20%. #ownyourself #ketolife #nodonutshere

Extremely easy & healthy recipe that tastes better than french fries from McDicks. @mcdonalds

#Repost @zach.drake_15 (@get_repost)
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Just out here tryna get beefy 🦍 if you have yet to check out @topshelffitnesscenter then you need to cause they got some great equipment and a great environment for pushing some weight 💪🏼 #legs #legday #gallongear #stayhydrated #gym #gymlife #fitness #fit #fitlife #duespaid #wedothework #1stphorm #nodonutshere #teamcore #foodie #bulking #bodybuilding #bodybuilder #npc #fitspo #neversettle

So many people focus mainly on biceps when trying to build big arms 💪
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Don’t forget that triceps are a huge part of your arms as well! 😏 So if you wanna build big guns remember to give those triceps just as much attention!!! 🤙😉
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#iam1stphorm #1stphorm #legionofboom #1stphormathletesearch #workout #wedothework #duespaid #fitspo #abs #beastmode #bodybuilding #determination #dedication #fit #cleaneating #cardio #diet #exercise #fitfam #fitness #fitnessaddict #fitnessmotivation #fitlife #gains #gym #gymlife #muscle #health #nutrition #healthy

How the hell am I supposed to train multiple muscle groups if I only have 30 mins in the gym? How is it possible to work my full body when I can only lift 3 days a week?
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When I have to rush my workouts, or am training for something else simultaneously and don’t want to lift as much or as often as usual (I am currently training for a triathlon in May) I typically stick to a full body session like this one. I hit 4 sets of 12, 10, 8, 6 for each lift and slightly increase weight each set. On average takes me about 45 mins. Try this (you can substitute tons of exercises for each of these if some don't suit you) Monday, Wednesday, Friday or any other 3 days of the week and you'll see noticeable, proportionate gains in strength and size in a short amount of time.
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P.S. If you wanna get peeled AF add in 3 sets of pull ups and push ups till failure (moments from literally passing out) and a 5 min plank at the end of your session. As always, don’t hesitate with ANY health & fitness related questions 👊 I will help!
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#iam1stphorm
@1stphorm

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@andyfrisella
@1stphorm @nodonutshere
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