Arronmurphy Physicaltraining

@mcdonaldsuk if i must ••• Double Cheeseburger without the bun, +Bacon, +Mayo, +Gherkin, and a diet Coke. Simple adjustments to your diet can go a long way. Some call it restrictive, i call it looking good naked.😝💯 ••• #diet #musclegain #fatloss #burgers #goals #bodygoals #beachbody #optimalhealth #lowcarb #ketodiet #keto #ketofastfood

Dont listen to people 🤷🏻‍♂️ ••• I was told when i had a baby/children i wouldn’t be able to keep it up, staying in shape and going to the gym, but you know what, instead i am more motivated than ever to be of the best possible health i can, yes i have reduced my training days from 6-7 days down to 3-4 days, but i did this in advance of Ambers arrival, i knew something would have to give, and for me it was the gym time. ••• Instead i’ve just had to pay a little more attention ...to my nutrition with me cutting my energy expendature in the gym by half, but it has by no means meant my results have had to suffer, neither do yours, no matter your situation there is a way, the choice is all yours.💯☮️ ••• #fitness #fitdad #dadswholift #dadbod #dadsanddaughters #fatloss #musclegain #optimalhealth #muscle
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@coremealsuk 🤤 ••• Mouth watering food, what do we have here, well at the bottom we have spinach and peppers topped with Pork sausages, Cheddar Cheese and Pumpkin seeds.👌🏻💯 ••• #optimalhealth #keto #lowcarbrecipes #lowcarb #fatloss #muscle #kent #medway #ketomealprep #weightloss #weightlifting #musclegain #gymmotivation

Habits 💯 ••• When it comes to diet, nutrition and even your training, you want to develop habits, and habits that compliment and support your health and your goals. This lovely chocolate shake gives me an abundance of good nutrition before bed including but not limited to; 🔹Protein 🔹Fibre... 🔹Minerals 🔹Vitamins ••• DM for more info on the products i use and more importantly why i use them. Focus on optimal health and the rest is breezy. ••• #optimalhealth #intermittentfasting #fatloss #benicetoyourself #healthyfood #weighttraining #bodybuilding #fitness #medway #kent
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Big Back Attack @crayfordweights ••• Bent over barbell rows, inc supinated grip are my fav back exercises. Used in both high volume and heavy load training. ••• #backworkout #weighttraining #intermittentfasting #healthyfood #fatloss #benicetoyourself #rowingmachine

Whats in your basket? ••• Heres a look at some of what i grabbed for the next few days. After a 2 week junk challenge its nice to get back to good food and remove the mental fog that the junk food brought on. Low carb/Keto will mean alot more attention to your nutrition, inc fibre, minerals and vitamins. ••• #lowcarb #keto #optimumnutrition #intermittentfasting #fatloss #fibre #benicetoyourself #healthyfood

Fibre.🔥 ••• Something most lack, even for people who eat there greens many lack enough fibre in there diet. I actually use Oat Apple Fibre to ensure I comfortably my fibre target and then some. ••• #fibre #fatloss #intermittentfasting #lowcarb #optimumnutrition #optimalhealth #benicetoyourself #benicetopeople

Eating out off diet 😋 ••• Personally its a must, time off, time out, no counting, or looking at the clock, just enjoying your food and more so your favourite foods, for me this time is Saturday evening from around 5/6pm through to Sunday night 10pm. ••• Wall have those foods not matter how much we enjoy our healthy diet that we just love to get stuck into for me its a good quality Burger and Chips, as much as Burgers are on my usual diet/plan they doesn’t include a tasty brio...che bun and seasoned fries.👌🏻 ••• #foodporn #intermittentfasting #fatloss #favoritefood #tastyfood #sixpackabs #healthyfood #dietfood
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WHAT IS HERBALIFE? *check out figures ⬇️⬇️⬇️ ••• “Its not a diet” Shocked?? Most are when i tell them this. See you done start it and stop it. Its somthing you implement into your lifestyle to support optimal health. Either whilst in a calorie deficit, surplus, or maintainance, the products support your “health”. In a world that lacks quality assurance Herbalife provide it.💯 ••• Something that for most takes a downward slide when reducing calories and nutritional intake, Herb...alife provides maximum nutrition whilst yeilding low calories, allowing the product to support which ever goal your trying to obtain. ••• 🤓 Drop me a DM and if you would like to learn how implement these products effectively whilst obtaining your goals and staying healthy.💯☮️ ••• Below is: ⬇️⬇️⬇️ Formula 1 + Protein Drink Mix + Oat Apple Fibre ••• CALS 224 FAT 4.9g CARBS 17.5g SUGAR 7.5g FIBRE 14.5g PRO 24g ••• 🔥CONTAINS VITAMINS🔥 ✅VITAMIN A ✅VITAMIN D ✅VITAMIN E ✅VITAMIN K ✅VITAMIN C ✅THAIMIN ✅RIBOFLAVIN ✅NIACIN ✅VITAMIN B6 ✅FOLIC ACID ✅VITAMIN B12 ✅BIOTIN ✅PANTOTHENIC ACID ••• 🔥CONTAINS MINERALS🔥 ✅POTASSIUM ✅CHLORIDE ✅PHOSPHORUS ✅MAGNESIUM ✅ZINC ✅COPPER ✅MANGANESE ✅SELENIUM ✅CHROMIUM ✅MOLYBDENUM ✅IODINE ••• #nutrition #fatloss #weightloss #weightmanagement #healthyfood #health #intermittentfasting #musclefuel #balance @ Gillingham, Medway
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Coffee controversy 🤷🏻‍♂️ ••• I find most are for or against Coffee, either for the benefits or Coffee or against the effects of Caffeine although this is again a controversial subject. Personally i am for both however within reason. I keep to a morning coffee upon waking then another when i get to work and one more at lunch, this will be it unless i am training then i have one before a workout. Above and beyond this i will have a Herbal Tea which yields its own benefits.🔥 ••• #brew #coffee #herbaltea #controversial #whatdoyouthink #fatburn #fatloss #intermittentfasting #muscles

Weight Gain.🍔🥦🥞🥑 ••• So i’ve been having a more low glycemic carbs each day along side my fasting protocol to keep muscles fuller, and also loading with carbs 1 day at the weekends and still staying pretty lean with the intake remaining low glycemic and high fibre. ••• This past week iv upped carbs more as i am looking at a July show and not April and i now have some time to add weight before i move into a steady 12 week cut. Already this past week has seen me fill out some, ...with a little muscle, fat and some water. ••• Last night i had some fun with food to. So i weighed 107.5kg fasted after 2 days carb loading and 20hrs fasting between each, i wanted to see how many crap food calories i could eat comfortably in 3 hrs i managed 7,300 calories of shit food, i also wanted to see how much this would effect my weight tonight even after a 21hr fast. Just a brief experiment whilst i am safe to do so, but I tell you now loading with shit food which has the wrong combo of sugar/salt/fat has left me feeling physically and mentally foggy although beginning to clear now 14hrs into my fast. ••• The weight gain will continue until next saturday but it wont be full of high sugar carbs 🥴 it will be back to wholesome meals low in sugar high in protein and fibre, with plenty of fats to. I’ll post my weight and pics along the way just for fun. ••• Then my journey through my 12 week cut which will In reality just be much of my normal diet/routine anyway until the last 4 weeks.☺️🔥💯☮️ ••• The goal is a stage weight 4kg up from last physique comp which. And of course to enjoy it even more so and place better amongst the IFBB competition. ••• #mensphysique #fatloss #healthyfood #muscle #foodie #weightmanagement #challenge #fitness #weighttraining #justforfun
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Sweden Lapland Bootcamp 🌤 ••• Join me and the team for this unique experience. @coremealsuk @hannahpresence @claireaves_ifbb_figure_pro ••• Many dont know but summer in Lapland is actually very hot in fact the sun beams down 24 hours aday.... ••• This is a unique experience, retreat/bootcamp with so much to offer, from good nutrition and education to yoga, military fitness, body blitz and weight training. On top of that the facility is top class to, from the accommodation to the facility grounds and local environment. ••• If you would like brochure/Ebook drop me a DM, this will include all the info and pricing. Its safe to this is absolute value for money, and will be first come first serve.☮️🌤 ••• #boocamp #scandinavia #sweden #lapland #summer #summercamp #weighttraining #yoga #fitness #healthyfood #fatloss @ Kardis, Norrbottens Län, Sweden
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NutriMAX’D 🥬🥦🥕🥒🥛 ••• Dont be afraid to mix things up and get some additional goodness squeezed in, shakes etc are a great way to do this. I am a big fan of flavour so cocoa is usually involved with most of my blends, and it also brings its own phytonutrients.🔥 ••• #bootcamp #sweden #scandinavia #lapland #fitness #nutrition #proteinshakes #herbalife #intermittentfasting #fatloss @ Kardis, Norrbottens Län, Sweden

See @coremealsuk 👌🏻💯 ••• If you want good prep or meal support, they can provide you a service to which ever extent you want. ••• #mealprep #optimalhealth #musclefood #healthyfood #fatloss #kent #medway #medwaymums

Roasted Vegetables 👌🏻🔥 ••• These went down a treat last night with the roasted garlic butter chicken breast. I love my regular routine foods but i try and get in a wild card each day to. Naturally this was followed up with a low carb desert in the form of choc keto lava cake with thick cream, which was simply amazing! ••• #vegetables #chicken #lowcarb #highfibre #fatloss #musclefood #healthyfood #intermittentfasting #optimalhealth

Big Eater. Yep me!! 🤷🏻‍♂️ ••• I love food, all food, but it has a time and place for me, currently trying to keep my muscles fairly full whilst dropping body fat or at worst staying as i am without moving backwards, so although i am predominantly low carb/keto foods i put my carbs where i need them to achieve current goals. Here is what i have been doing.👇🏻 ••• •Mon - Eat 6-10pm Keto/Low Carb. Around 4,000 cals.... •Tues - Eat 6-10pm Keto/Low Carb. Around 4,000 cals. •Weds - Eat 6-10pm Keto/Low Carb. Around 4,000 cals. •Thurs/Training Day - Eat 6-10pm Keto/Low Carb up to 9pm then have high fibre, low glycemic carb meal 100g Rolled Oats with added Whey/Casein supplement, 2x Wholemeal Granary toast with Peanut Butter. •Friday/Training Day - Eat 6-10pm Keto/Low Carb up to 9pm then have high fibre, low glycemic carb meal 100g Rolled Oats with added Whey/Casein supplement, 2x Wholemeal Granary toast with Peanut Butter. •Saturday 6pm to Sun 10pm - Carb/Calorie load up, still avoiding high sugar foods whilst keeping fibre and protein high. I train fasted on Saturday before i eat, and Sunday i train when i wake up again fasted, following up with more food all day.😁 ••• This may change slightly over next 3 weeks as i am now looking at a June show/comp i can afford 3 weeks now to add a little more weight before go past lean to freaky.😂 ••• If there is a social plan or event of a weekend, i go eat and enjoy, i just reduce my sugar load as much as possible. You cant avoid life but you can work around it. ••• #muscle #intermittentfasting #lowcarb #lovefood #bodygoals #results #optimalhealth #fatloss #healthyfood @ Gillingham, Medway
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My over night Oats.❤️ ••• I finish up my evening with over night oats just before i enter my fast which is currently 18-20hrs aday 6 days a week#. I include rolled oats, rebuild strength for whey and casein blend and a strong amino profile, i then have protein drink mix for the addition of soy protein along with a full profile of minerals and vitamins, then i add oat apple fibre to bolster the fibre. And o course cocoa. ••• #overnightoats #cocoa #fibre #healthyfood #fitness #lowsugar #optimalhealth #proteinshakes #autophagy #intermittentfasting #prolongedfasting #weightloss #fatloss @ Gillingham, Medway

Protein Pancakes 🥞 ••• Simple blend of 3 whole eggs, 3 egg yolks, 2 scoop of Herbalife Vanilla protein drink for added protein, minerals and vitamins, you can even add Cocoa to the mix for a choc option. ••• #protein #pancakes #fitness #fitfood #fatloss #fitlife #fitlifestyle #lowcarb #nosugar #intermittentfasting #weightmanagement @ Gillingham, Medway