Derrick LOST 12.4kg of FAT in 15 Weeks, all while maintaining his hard earned muscle mass 🔥
Let’s hear what Derrick had to say👇🏻
“Jay did my competition prep for my first ever Men's Physique show where I placed second against a competitive line up.”
“Being based in Texas, USA, Jay made communication easy and was always readily available over email and Skype when I needed him.”
“He is a genuine guy who actually cares about other people. He is full of knowledge and I have been following him on YouTube ever since he started out. I knew that if I'd even decide to commit to a show, that I'd use his help.”
“Right from the very moment I started working with him, I could tell that he knew what he was talking about and that he was truely passionate about helping others reach their true potential.”
“A great guy, with great vlogs, and I hope that one day we will be able to get a lift in together. I aspire to be like this guy! Thanks Jay for everything you have taught me!”
WANT RESULTS LIKE DERRICK? 👉🏻 Direct Message or Apply using link in bio!
#leanbodiesbyjay #transformation #bodytransformation #fatloss #fitnessjourney #weightlossjourney #musclegain #mensfitness #shredded #leangains #onlinecoach #wbff #wbffpro #wbffaustralia #wbffaust #fitnessjourney #compprep #roadtopro #summershredding
Getting on the 10 year bandwagon: 2009 vs 2019 me - I think like a fine wine I got better with age 🍷🤣 Since then I have switched to the dark side, got a few tattoos and a fuck load of life experience! Here’s to the even better version of me in another 10 years! ✌️ #tenyearchallenge #goldenoldie #nostalgia
*Perspective* If you have food in your fridge, clothes to wear, a roof over your head and a place to sleep then you are richer than 75% of the worlds population.
If you have money in your wallet, can spare some change and travel where you want then you are among the 18% of the worlds richest.
If you are alive today with more health than illness, then you are more blessed than the million who will not make it through this week.
If you are READING this then are you more fortunate than the 3 billion people that cannot see or read.
So stop complaining about stupid bullshit as you literally have over a billion reasons to be grateful and happy ✨#grateful #perspective #firstworldproblems
When you can’t find the happy medium between your resting bitch face and neutral pose. It’s a curse lol. On another note so many things are falling into place and so excited. Next couple of weeks are going to be epic.
Is it the weekend yet? Little throwback to my shoot with WBFF Pro @jacqui_watts_wbffpro
is Syd last year!
Taking bookings for March in Melbourne and NZ, then Gold Coast in May, and then Sydney in July! DM for info!
You know what scares the hell out of me?
The fact that nobody knows the insights of what is truely going on. All well and good to see things and assume, but don't be so quick to judge. How many of us are picking up on the little faults of others instead of picking up the good, it's natural and we all do it but let's start encouraging and praising someone when they make the choice to better themselves. Turn the instant negative thought into something positive. Be the 1% that changes someone’s day and puts a smile on their face, build others up while you build yourself up. ✨
“It is in herself she will find the strength she needs”
Want to charge into your training this week? Then try our BioCharge ⚡
Check out when and why @bonnieburbury
uses it 👇
I think a lot of people get caught up with their pre gym ritual!! What they should eat before the gym? How long before they train they should eat? Should you train fasted? Should you take pre workout? Truth is that it is completely up to you! What makes you feel good? And what is going to make you have the best possible gym session? Usually my preference are:
Cardio- I prefer to do my cardio fasted and usually I will have some kind of stimulant supplement to give me a boost of energy.
Resistance training- I prefer to have some food about 1 hr before my session to give me some extra energy (usually my meal will consist mainly of carbs and also some protein).
Lately I have been really enjoying using my BioCharge pre-workout before a session when I’m feeling like my carbs just aren’t going to cut it.
Are you fuelling your body with the right nutrients to ensure you are getting the most out of your day?! 🍴 .
- Try changing your mindset on this topic... Food is not the devil and it shouldn’t be something that causes you stress or discomfort. It should be something that lifts you, gives you energy, fuels your training, makes you happy and most importantly makes you HEALTHY 🙌🏼 .
I haven’t always had a good relationship with food like I do now but I can tell you this, I’ve never been happier and more content with how I view little bowls of goodness 🙊🤤 .
Before each meal take the time to think... “Is this good for me?” “Will my belly like it?” “Are there lots of nutrients in it?” and “Can this help me achieve my goals?!”!! 💯 Guarantee your nutrition and your mindset will change ❤️
See my Insta Story’s for daily meal tips & recipes ✨
Prep update 💪🏽
➡️ Still sick 1 week in. I’ve given it my best shot to get my sessions in, cardio and get all my meals in even if I’m not hungry ➡️ Sleep has been at an all time low which hasn’t helped with energy throughout the days. But as mentioned above I’ve given it my best shot. I’ve tried to listen to my body enough to take time to rest throughout the day when I need it.
➡️ Weight has slowly decreased and I’m seeing changes across my whole body. I noticed that I have more pec than breast 😂
➡️ New training program today. Check in with the boss @r33c3yb0y
➡️ 16 weeks to go and we’re back there again. 🏖 Photo completely irrelevant but how stunning is #melbourne
FINALLY SQUATTING AGAIN! 😍 .
The last 2 weeks i have finally been able to do the programmes squats as opposed to swapping them out for another exercise due to my ankle.
Approx 4 months ago, I rolled my ankle thinking it was a standard sprain (what the hospital told me). After many weeks of it not getting better at all or slow progress, I knew it wasn’t right and went and got more tests done.
Turns out my ‘standard sprain’ was a completely tear of my ATFL & CL, particular tear of 3 other ligaments and a small fracture (damaging both sides of my ankle even though my ankle rolled outwards). It’s brrn crazy hard.
First being in a moonboot and crutches for 2-3 weeks then having to walk on it. I continued training the entire time but obviously was limited to upper body for a while. About 2 months back I started training lower body again and everyday is a progress in how much movement I get in my ankle.
I continue to do daily exercises and rehab on my ankle to make sure it doesn’t stiffen up and I can continue to expand my range of movement but unfortunately it’s a slow process and I have to be patient. 💪🏼💪🏼💪🏼 @aliciagowans_wbffpro @allysangels_fitness @fitangelsworld @compcoach @wbff_aust @wbff_official @paul_dillett
Another female athlete getting her exercise programming from us & killing it!
• • •
A little bit of a different transformation post💫
On the left was the start of my prep last year and the photo on the right is current where I’m starting prep this year.
I’m definitely not as lean this year but I can see some improvement and I’m enjoying the way my body is filling out. I know I always think that I get way too skinny when I get to a low bf percentage, so my goal is always to try and build as much muscle as I can. I have been thinking that I need a whole year for maximum growth but I also feel like I’m not getting any younger so I just want to go for it.
This “off” season I have worked hard, changed up my training technique a little with @one_more_rep_gym
concentrating on my strength and eaten A LOT of food to get my body at a “pro” level.
The most important ingredient I believe is consistency... just show up, give your all and never give up💪🏽👊🏽
#fitnessmotivation #wbffaust #10monthsdifference #wbffpro #fitnesspro #gains #quads #64kgs
Excited is an understatement!
Seeing all our amazing creations on stage makes all the long hours worthwile. 💖
with this sick rig @robbieframe.
Was an absolute honour being able to work with such a humble and driven athlete 💪🙏.
Taking bookings for May in the Gold Coast. DM For info!
Shout out to this set of active wear as it’s going to be featuring every second post for the next two months, packed enough clothes for a week away turns out I’m staying for a extra two months 😂 good excuse for shopping 🛍
✨ 1 month of hard work pays off!!! 🙌🏼 My biggest bit of advice... Consistency is key and mindset is everything. Keep working even when you don’t want too. 💫
1st December 2018 ➡️ 12th January 2019
Training: 5 Days p/w (weights) .
Cardio: 0 days (13k steps p/d average) .
Weight: Maybe 2kg down but gaining muscle .
Food: 2200k calories + and increasing weekly .
July 19 - #25weeksout
4 weeks into prep vs. 8 weeks into prep!!
For some people this isn’t much, or a great achievement. However for me, and many females with PCOS who know how hard it is, this is a massive step.
I know I am probably not coming in or dropping weight fast enough to some people.
But to me it’s an amazing feeling seeing the difference, even though it may be small.
It’s those hurdles & challenges that help us grow and develop into bigger and better people.
I still have 12 weeks to go & I’m super excited to see how else my body will change alongside my amazing coaches meal & training plans ❤️ I am hopeful I will come in in time (everyone says legs are the last so fingers crossed). .
I have been working hard with @adam_oettingfp
on levelling out my hormones. He is amazing and if anyone needs an amazing nutritionist hit him up!. .
Game plan is in place to fix these hormones as much as possible ASAP. So excited!! .
@aliciagowans_wbffpro @allysangels_fitness @fitangelsworld @compcoach @wbff_aust @wbff_official
*Good things take time* The problem with society these days is that everyone wants a “quick fix”. Want to lose weight - take a pill. Can’t afford something - get a credit card. Want to get fit - do this 5 minute exercise routine. However, sometimes we need to sit back and actually do the work, realising that the day we plant the seed, is not the same day we eat the fruit. We have to learn to be patient, knowing that all the hard work we are putting in today, will produce the results we want - but in time. There is no shortcut to true success. There is no magic diet, no magic pill or quick solution. Success is only a consequence of the effort you do now so slow down, stop looking for shortcuts and do the fucking work ✌️
Struggling with fatigue or muscle soreness? When was the last time you stretched? 🧘🏼♀️ Next time you are in the gym or training try to take 5 minutes at the end to really cool down and relax your muscles 🙏🏼 Not only will it help with muscle pain but also improve performance 🏋🏻♀️ Here is a couple full body ones I like to do after each session... I can’t wait to start my prehab/recovery again with @thestrengthandrehabhq
next week 🤸🏻♀️ #relax
P.S don’t ask why I still have my shoes on 😅🤦🏻♀️
Oct 2017 > Dec 2018 💪🏽
Just over a year worth of gains and it’s only now that I realise how much I have actually grown!
I was never really into the gym or lifting weights throughout my schooling years. I was always an active kid playing various sports and dancing but I was never really fond of the idea of going to a gym and lifting weights. I was always that girl that wanted to be “tiny” and have a small waist and a “good bum” and just wanted to do CARDIO, the whole instagram body goals look🤦🏼♀️
After meeting certain people who were all about gym and had competed and won shows, they changed my perspective on everything. Not knowing what a competition was I was shocked to see how people could transform their body just from weights training and obviously incorporating cardio coming into their show. I wanted that look! I didn’t want to grow a major amount of muscle and look out of proportion but I still wanted to focus on key points (legs & butt mostly) and keep my feminine look. Thanks to @kaliburns
for the inspo😘
Out of no where I fell in love with training everyday and seeing results! I started lifting heavier and heavier each session and when it becomes your passion it’s like the best feeling knowing you can lift something you never even thought about. It’s like the feeling of winning a 1st place but the only competition is yourself🙌🏽
If I had the chance to tell myself 2 years ago that lifting weights isn’t going to make you bulky or look like a man I would. There are too many girls out there having these same thoughts and only using cardio machines. Yes it will burn calories but so does weights training and HIIT circuits. You don’t have to lift heavy. You can use smaller weights, more reps and focus on the muscle contraction. Trust me, you will feel 100x better💯
I have set goals for this year and focusing on other key points. Let’s see what package I bring to the @wbff_aust @wbff_official
stage this year!!❤️
Most days it’s training, eating clean and laser focus on goals. But every now and then it’s sun, sea and Coronas ☀️🌊🍻 .... ⚖️ Life is all about balance ⚖️ .... #throwback
to the limbo between Christmas and New Year when nobody knows what day it is or what to do with life 🤷🏽♀️
Claire Diva Design 😍
Our team can create this design in any colour combination you want.
Suitable for ICN when paired with simple rhinestone connectors. Add embellished lace straps and it’s perfect for WBFF ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Now available to order from the Diva Design menu on our website www.glamfitbikinis.com
Can I just stay here forever please? 🖤 Anyone else a #WaterBaby
Your own happiness should always come first. When you're truely happy, then your happiness will reflect onto others. If you don't enjoy what you do, start making small changes. Every little change from the beginning ends up getting you exactly where you need to be at the end. Do it for yourself, and nobody else. You are the only person who fully understands what you need and what makes you thrive.