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List muscles_n_ink's Instagram Left pic i weighed 71.1kgs and bodyfat was sitting at 16.57% lean mass was 59.31kgs 
Right pic i weigh 78.3kgs and bodyfat is sitting the same at 16.57% Lean mass is now sitting at 65.32kgs ...these pics are 1 year apart. 
I weigh 7.2kgs heavier on the scales...same bodyfat but I gained in a year 6kgs of muscle...my shoulders and lats are bigger...my legs and waist are smaller ...Was it easy? No way...I battled alot of stress during the year but kept my focus on being consistent in my training and never cut my nutrition...never missed meals...and made these things my priority over my stress. So if you are on your journey of shaping your body with lean muscle then be prepared to make it your PRIORITY every day . Not just when you feel good...every day. Be prepared to train so hard that you feel broken during and after your training.....even when you are not hungry...you damn well eat....every day. If You have tunnel vision on your goals you'll accelerate in changing your body . But just be clear...it takes 365 days of being consistent to get these small amount of gains...not 12 weeks. If you can apply this every day...then there is no doubt that you will crush your goals every year...if not then results will be as small as the effort you put in...remember that. 💯 #progress  #fitfam #igphysiques #igtransformations #igfitness #instafit #instagramfitness #maorigirl #figure #bodybuilding #supplements  #physiquetransformations #transformation #girlswithmuscles #girlswholift  #fitnessmodel #followme #weighttraining #workinprogress #womenwholift #weightloss #fatloss #tattooedwomen #beastmode  #liftheavy #selfieoftheday #gains #fat2fit #athlete #fitgirl 1459342074763953297_287238248

Left pic i weighed 71.1kgs and bodyfat was sitting at 16.57% lean mass was 59.31kgs Right pic i weigh 78.3kgs and bodyfat is sitting the same at 16.57% Lean mass is now sitting at 65.32kgs ...these pics are 1 year apart. I weigh 7.2kgs heavier on the scales...same bodyfat but I gained in a year 6kgs of muscle...my shoulders and lats are bigger...my legs and waist are smaller ...Was it easy? No way...I battled alot of stress during the year but kept my focus on being consistent in my training and never cut my nutrition...never missed meals...and made these things my priority over my stress. So if you are on your journey of shaping your body with lean muscle then be prepared to make it your PRIORITY every day . Not just when you feel good...every day. Be prepared to train so hard that you feel broken during and after your training.....even when you are not hungry...you damn well eat....every day. If You have tunnel vision on your goals you'll accelerate in changing your body . But just be clear...it takes 365 days of being consistent to get these small amount of gains...not 12 weeks. If you can apply this every day...then there is no doubt that you will crush your goals every year...if not then results will be as small as the effort you put in...remember that. 💯 #progress  #fitfam #igphysiques #igtransformations #igfitness #instafit #instagramfitness #maorigirl #figure #bodybuilding #supplements  #physiquetransformations #transformation #girlswithmuscles #girlswholift  #fitnessmodel #followme #weighttraining #workinprogress #womenwholift #weightloss #fatloss #tattooedwomen #beastmode  #liftheavy #selfieoftheday #gains #fat2fit #athlete #fitgirl

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List rowie84's Instagram While Trent dies I'll just take a quick photo 😂😂 #intheopen 📸🙊 1459341272518839234_5206421

While Trent dies I'll just take a quick photo 😂😂 #intheopen📸🙊

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List kerryn7688's Instagram Yayyy!! Triple at 150kg 😝💪 #ilovedeadlift 1459339956639106839_235704369

Yayyy!! Triple at 150kg 😝💪 #ilovedeadlift

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List serious_about_strength's Instagram Dynamic Effort Upper Body - Let's get to work!! Leave no weakness 1459340190102716852_2024265993

Dynamic Effort Upper Body - Let's get to work!! Leave no weakness

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List mariamoyles's Instagram Zero Carb Pancakes for brekkie today topped with @sweetfreedomuk chocolate sauce! 👌😊 Also got a new love heart pan.. so romantic me 😂

Recipe for these are over on my blog. Link in my bio! 👍 1459340232247127652_49829595

Zero Carb Pancakes for brekkie today topped with @sweetfreedomuk chocolate sauce! 👌😊 Also got a new love heart pan.. so romantic me 😂 Recipe for these are over on my blog. Link in my bio! 👍

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List jagersmith7's Instagram Heavy deadlift tonight ✅ 
Post feed ✅
Now time to rest and get ready for tomorrow session!
#motivation#deadlift#liftheavy#goals#gains#foodporn#positivevibes#instadaily#hatersgonnahate#rest 1459339720835998146_2460918878

Heavy deadlift tonight ✅ Post feed ✅ Now time to rest and get ready for tomorrow session! #motivation#deadlift#liftheavy #goals#gains#foodporn#positivevibes#instadaily#hatersgonnahate#rest

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List kylemicallef's Instagram Feeling a bit beaten up after the past few weeks of training and max out Saturday. Time to take a deload week and get ready for the next 4 weeks.
•
#weightlifting #weightlifter #liftheavy #bigthingscoming2017 #aintdoneyet #thecomeback 1459339587801616281_1254256323

Feeling a bit beaten up after the past few weeks of training and max out Saturday. Time to take a deload week and get ready for the next 4 weeks. • #weightlifting #weightlifter #liftheavy #bigthingscoming2017 #aintdoneyet #thecomeback

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List lift4this's Instagram Gee Up!! 230kg deadlift... too easy 🏋🏾💪😎 #deadlift #strongman #ilift4this #liftheavy 1459337567623524388_2270698042

Gee Up!! 230kg deadlift... too easy 🏋🏾💪😎 #deadlift #strongman #ilift4this #liftheavy

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List recalibratedbodies's Instagram With Spring Classic 9 weeks out, I'm seeing girls chatting about their post-comp stash boxes or as @jenniemayberry (the BEST posing coach in Ireland) would call them 'suicide boxes'. Here's my 2 cents on them:

I've done 2 shows now & have never rebounded- I got my metabolism into a really good place before deciding to compete & for that reason, my cut has never been drastic. If you're starting a cut on sub 1500 cals, where are you going to go as the weeks roll by & the plateaus roll in?! You have to either increase energy expenditure OR decrease caloric intake.

My cut started on well over 2000kcals & I haven't had a hungry day yet (period aside 🖓). So the first thing to be conscious of is your starting point. Fast forward 12, 14 or 16 weeks of dieting, your tired, hungry & depleted- if you have had to do a harsh cut (actually any cut for that matter), your hunger hormones are going to be ALL over the shop. Introduce hyperpalatable foods for the first time in weeks & do you think you have the willpower to withstand those cravings!? I don't know anyone that does, which is why I always keep a treat in each week so post-show, I'm not legging it off stage to nose-dive into boxes of donuts (I still have my treats!) 2 weeks after the show, your body is at its most susceptible to fat gain. Whilst a treat is grand, having HOARDS of food backstage or at home is going to almost guarantee a rebound as well as a dip in self-confidence- hello throwback after throwback, because let's face it, it can be massively depressing going from a lean-bean to a bean in a matter of weeks 🖓🖓 With 9 weeks to the big day, especially for the new girls, have a strategic plan in place for how you are going to reverse out of the day. Talk to your coach about it now- the prep weeks are the easy weeks, it's after the show when there is no pressure to look good on stage when the real discipline is needed. I can almost promise you the 5 mins on stage looking in peak condition is not worth the psychological AND physiological of the weeks after, if a reverse is not put in place 🖓

Prep smarter, not harder 😘😘 1459337400345730351_12527169

With Spring Classic 9 weeks out, I'm seeing girls chatting about their post-comp stash boxes or as @jenniemayberry (the BEST posing coach in Ireland) would call them 'suicide boxes'. Here's my 2 cents on them: I've done 2 shows now & have never rebounded- I got my metabolism into a really good place before deciding to compete & for that reason, my cut has never been drastic. If you're starting a cut on sub 1500 cals, where are you going to go as the weeks roll by & the plateaus roll in?! You have to either increase energy expenditure OR decrease caloric intake. My cut started on well over 2000kcals & I haven't had a hungry day yet (period aside 🖓). So the first thing to be conscious of is your starting point. Fast forward 12, 14 or 16 weeks of dieting, your tired, hungry & depleted- if you have had to do a harsh cut (actually any cut for that matter), your hunger hormones are going to be ALL over the shop. Introduce hyperpalatable foods for the first time in weeks & do you think you have the willpower to withstand those cravings!? I don't know anyone that does, which is why I always keep a treat in each week so post-show, I'm not legging it off stage to nose-dive into boxes of donuts (I still have my treats!) 2 weeks after the show, your body is at its most susceptible to fat gain. Whilst a treat is grand, having HOARDS of food backstage or at home is going to almost guarantee a rebound as well as a dip in self-confidence- hello throwback after throwback, because let's face it, it can be massively depressing going from a lean-bean to a bean in a matter of weeks 🖓🖓 With 9 weeks to the big day, especially for the new girls, have a strategic plan in place for how you are going to reverse out of the day. Talk to your coach about it now- the prep weeks are the easy weeks, it's after the show when there is no pressure to look good on stage when the real discipline is needed. I can almost promise you the 5 mins on stage looking in peak condition is not worth the psychological AND physiological of the weeks after, if a reverse is not put in place 🖓 Prep smarter, not harder 😘😘

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List hulyaoktav's Instagram 😎👍✌💪👊👌 1459336668817311050_389492348

😎👍✌💪👊👌

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List the_mass_machine's Instagram So here it is, my Monday (and every other day) motivation.😐 Whilst my upper body is something I was incredibly proud of at my first show last November, my legs quite clearly weren't up to standard.💯 there are a few reasons for this but I won't go into it because all that matters is that I have to improve them, ALOT!

So every day I look at my competition photos and remind myself of where I want to be and why I go into the gym two or three times a week and put 140kg+ on my back for reps😊 I'm happy and proud with what I've managed to get done in 10 months but if I told you I was anywhere near satisfied I'd be lying💯 
Hope you all have a great Monday guys🔥 if anybody needs me today is leg day so you know where I'll be👌😉💪 #fitness #fitspo #fitfam #bodybuilding #bodybuilder #junior #muscle #bulk #bulking #offseason #legs #legday #quads #squats #liftheavy #traininsane #traintogain #monday #motivation #inspiration #domination #beastmode #massmachine #fitnessfreak #followmyjourney 1459334873797654446_4113688885

So here it is, my Monday (and every other day) motivation.😐 Whilst my upper body is something I was incredibly proud of at my first show last November, my legs quite clearly weren't up to standard.💯 there are a few reasons for this but I won't go into it because all that matters is that I have to improve them, ALOT! So every day I look at my competition photos and remind myself of where I want to be and why I go into the gym two or three times a week and put 140kg+ on my back for reps😊 I'm happy and proud with what I've managed to get done in 10 months but if I told you I was anywhere near satisfied I'd be lying💯 Hope you all have a great Monday guys🔥 if anybody needs me today is leg day so you know where I'll be👌😉💪 #fitness #fitspo #fitfam #bodybuilding #bodybuilder #junior #muscle #bulk #bulking #offseason #legs #legday #quads #squats #liftheavy #traininsane #traintogain #monday #motivation #inspiration #domination #beastmode #massmachine #fitnessfreak #followmyjourney

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List booze_and_burn's Instagram All of the greens! Green veggies of 4 descriptions and green tea, with a big Alice of protein of course! 😆Much needed after a busy weekend of driving, working out and dancing with friends! wedgettes #eatyoursgreens #healthkick #protein #steak #health #nutrition #eatwelleveryday 1459032705760779380_4523158333

All of the greens! Green veggies of 4 descriptions and green tea, with a big Alice of protein of course! 😆Much needed after a busy weekend of driving, working out and dancing with friends! wedgettes #eatyoursgreens #healthkick #protein #steak #health #nutrition #eatwelleveryday

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List aoc_sport's Instagram Last couple of days to join Ops Officer @charlottie_jane & AoC Sport in our February @thisgirlcanuk #weightlifting month #girlgains #liftheavy #girlswholift #weighttraining #weights 1459332057146055344_2263010470

Last couple of days to join Ops Officer @charlottie_jane & AoC Sport in our February @thisgirlcanuk #weightliftingmonth #girlgains #liftheavy #girlswholift #weighttraining #weights

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