ph_gains

Staying shredded all summer while eating good💯 Not starving myself, but fuelling my body right⛽️ by choosing nutritious ingredients🥦 and maintaining a calorie deficit📉 To stay energised throughout the day I eat food that provide a slow release of energy like meat🥩 and complex carbs such as whole grain🌾 vegetables🥬 and fruit🍓 I try to limit calorie-dense food like fried food and food high in sugar🧁 and unhealthy fats🥓 Food high in simple carbs may satisfy your cravings in the short term, but you’ll soon feel hungry again after eating them. #healthyeating #shreddingseason #fitfood #eatinaday #Foodie #healthydiet #mealplan #mealprep #mealtips #shreds #foodtips #nutrition

Hotel superset arm workout💪🏽 Limited equipment, but that won’t hinder the gains📈 - spider curls - lying cross body dumbbell extensions - seated hammer curls - dumbbell skullcrushers - single arm bayesian cable hammer curls - single arm cable kickbacks Wearing the new UNBOUND range from @DFYNE - use code: PHGAINS for discounts💰 #gymmotivation #GymLife #fitnesstips #arms #armworkout #workout #triceps #biceps #workouttips #Fitness

Switching it up with some cuffs🙌🏽 A lot of the cable exercises you do for rear delts with cables can be modified to use cuffs instead of handles💯 You won’t be limited by your grip strength when using cuffs, enabling you to go heavier📈 They also take the strain away from you wrists, which can help you avoid injury and allows maximum tension going to the target muscle💪🏽 As always when training rear delts, focus on covering all its functions - shoulder extension and external shoulder rotation. Reverse cable flys are great for taking them through their full range of motion, while rows like the pendlay row allows you to go heavy. Compliment these with cable rotations to cover the external shoulder rotation function. #cuffs #shoulderworkout #delts #deltworkout #cables #shoulders #workout #reardelts #workouttips #gymttips #fitnesstips #cableworkout

The landmine is all you need to build your front/anterior delts📈📈 It has always been one of my favourite tools for hammering my front delts💯💯 The landmine press allow you to go heavier when compared with any front raises. The front delts are built for power, being slightly fast twitch dominant, so aim for heavy resistance and a moderate rep count. In addition to moving your arms forward, the front delts also helps with inward rotation of your shoulders. The landmine front raise and kneeling landmine side press forces an internal rotation of your shoulder as you raise the bar, and therefore covers this function of the front delts. #deltoid #delts #shoulders #workouttips #landmineworkout #frontdelt #shoulderworkout #fitnesstips #gymttips #fitnesstips #anteriordelts #workout

…spamming these free weight exercises💪🏽💪🏽 I you want impressive boulder shoulders to show off this summer, you can’t neglect your rear delts💯 To me this is the most crucial part of the delt when it comes to aesthetics. These exercises cover the main functions of the rear delts, which are moving your arms backwards, and horizontal away from your body. Focus on getting a full range of motion and controlling the movement throughout each rep, no swinging🙅🏽‍♂️ #posteriordelts #shoulders #bouldershoulders #workouttips #reardelts #dumbbellworkout #fitnesstips #gymttips #dumbbells #fitnesstips #workout #delts #deltworkout

1️⃣ Getting my complex carbs from fruit🍓 vegetables🥦 and hole grains🌾 to keep my energy levels steady throughout the day. 2️⃣ Keeping my protein intake high from lean meats🥩🍗 fish🐟 and high protein yoghurts. 3️⃣ Maintaining a slight calorie deficit📉 to burn body fat, but ensuring enough nutrition to maintain muscle mass💪🏽 Want help to reach you fitness goals? Hit the link in my bio, complete the form, and I’ll be in touch to show you how my coaching can help you take your physique to the next level📈📈 #nutrition #fitfood #healthyeating #healthydiet #foodplan #mealplan #foodtips #onlinecoaching