Homemade Protein shake! 

35g Protein 15g Fats 52g Carbs 🙌🏽 Cheaper and healthier alternative to those sugar stacked “Mass Gainers” in stores 😏

Progression

Possible for anyone, make it happen my dudes x

Shoulders and arms 💪🏻

Warm up- (I usually do around 4-5min on the rowing machine) *pick a weight that you can complete the reps and sets with but is also challenging* •10 min EMOM - 10 reps Shoulder press  •5x lateral Raises •6x10  - drag Curls - Heavy! Alternating Dumbbell Curls (5 each earn) •6x25  - Smith Machine tricep extention  - Hammer Curls  •100 reps walk outs (split up as you please but complete as quickly as possible)  •5x30sec bench hand step ups (30secs work, 1 minute rest)

Nothing is impossible - weight loss is all about motivation & determination 

Fix yourself.

Yes you read it right fix yourself. Stop making reason Stop making excuses Remember only you can fix yourself If not you, who? If not now, when? If you want to change your life Chang the way you think. *Some tips for someone like me out there I know you somehow afraid to start , Then start here. *motivate yourself Because no one will.find a motivation Whisper to your self why you need to do this. *Start now Not tomorrow,not next day next week next month?  Start now. *You will learn everything in time. Use internet search some basic routine Do it and eventually you will learn from anybody in the gym *Live healthy Stop smoking Stop drinking liquor Sleep 8hours a day Then your body will...