Ryan Frankland @RJFfitness (@ryan_pt_frankland)

Ryan Frankland @RJFfitness

๐Ÿฃ๐Ÿฅ๐Ÿค Body Transformation Coach ๐Ÿ‹๐Ÿป๐Ÿšด๐Ÿ‹๐Ÿป Fitness ๐Ÿ๐ŸŒ๐Ÿ Nutrition ๐Ÿ”‘๐Ÿ“๐Ÿ”‘ Consistency ๐Ÿ…๐Ÿ†๐Ÿ… Rewards ๐Ÿ“ฑ๐Ÿ’ป๐Ÿ“ฑ Facebook.com/RJFfitness ๐Ÿ“ง๐Ÿ“จ๐Ÿ“ง RyanFrankland@email.com

http://www.RJFfitness.co.uk/

  • posts63

-INJURED/CHILL DAY/MINIMAL CARDIO -

Struggling to actually move today - so I may aswell enjoy the time I have spare to have a little sesh on the Xbox with @bryanhampshire
Sucks not being able to move, but as soon as these knees are slightly better! I'll be back smashing it day in day out

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- LONG DAY COMPLETE-

Good day at work, 40 breakfasts smashed out then 190 main courses completed!
Shit news - I'm laying down in absolute pain in my right knee once again due to my knee clicking once again during a busy day, and while I'm now unable to stand and walk the main is fucking killing me!
Operation time it looks like ๐Ÿ˜ก

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"SHIT SNAPSHOT"
Another 2 great days of sessions with @bryanhampshire
Bring on next weeks sessions together!
Wednesday Muscle Group workout - Chest & Triceps followed by 50 minutes football cardio (H.I.T.T)

Thursday Muscle Group Workout - Back & Biceps & Abdominals

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"NEW PURCHASE"

Due to my recent injury, legs weight training is currently off the equation, so as a result, adapting my plan to meet my goals is the next procedure.
Starting with different training methods, varying from L.I.S.S to H.I.I.T methods, I cannot wait for my next new challenge.
A very different approach and one which I am quite open about, yet one I don't have a great deal of background on.
TRAIL LEADS TO ERRORS BUT IF YOU DON'T TRAIL YOU WILL NEVER FIND THE SUCCESSFUL METHOD

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"HOME WORKOUT TIME"

Had an awesome night with my mates last night, and whilst being at gym and feeling shit from the alcohol consumed, I thought coming home to a home workout for a change would be an awesome idea... Let's do this! Time to get sweaty

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"POST WORKOUT LUNCH"
Another awesome session smashing Chest and Triceps today with @bryanhampshire
Another session tomorrow which will consist of Back and Biceps.
A lovely post workout meal, smashing in the food to recover as quick as possible ready for the next session!
Now it's time for some me time...chill and watch movies on my day off ๐Ÿค—

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"NEVER DOUBT YOUR TRUE ABILITIES"

Where do you want to be?
What do you want to do?
Why are you not reaching that limit?
The big question is... Why?
and that's what you should be asking yourself.

WHY... Do you doubt your abilities? or are you simply inconsistent?
Let me tell you something! Guess what ๐Ÿ™ˆ I'm very inconsistent!
Yet I am still proving day in day out that I can reach the best that I KNOW I can be, now it's your turn! You can do it too!

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"BAD NEWS"

M.R.I Results show that I have torn my right cartilage in my knee, not good at all.
Of course this won't stop me on my fitness journey however it complicates things, the current routine and rituals are now having to take a massive adaption to the current situation whilst maintaining mindset and ongoing results!
Wish me luck ๐Ÿ‘Œ

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"HOME SWEET HOME"
Another long day at work and not much social media from myself recently, great to have my own house to come home from work too. Time to eat my Tuna Mayo and Spicy Brown Pasta whilst catching up on the footy ๐Ÿ‘Œ
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Perfect

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"SESSION WITH BRYAN HAMPSHIRE"

Awesome workout completed โœ…
Feel pumped ๐Ÿ’ช๐Ÿป Shoulders and Triceps ๐Ÿ‘Œ

I wish you all a great day, I'm back in the game, bringing my A game to the table.

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"I'M BACK"

What's been going on? ----------------------------------------------------
Except from working 45/55 hour work weeks and being extremely shattered.
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Exciting news!
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I have officially moved out into my first new home ๐Ÿ  (with my amazing sister)
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I apologise for the lack of posts - I cannot wait to get back on the grind and provide you all with great content! ----------------------------------------------------
TIME TO CREATE GREATNESS!

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- HOW WAS FOOTY ON TODAY -

Never the less we won 10-1

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- MY PERSONAL 12 WEEK CHALLENGE - ----------------------------------------------------
Pushing myself to the limits throughout the next 12 weeks to achieve the transformation I dream of.
Testing my physical and mental strength throughout to eventually reach 1. A great body and 2. My Reward - A relaxing holiday abroad.
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The Rules? * No Alcohol * Weight Train x4 Per week * Follow Macronutrients * NO CHEATING
LET THE FUN BEGIN!

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- MCDONALD's HOT SPICY WRAP - - HEALTHY? -

Yes/no/maybe
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This all depends on your visual aspects of healthy eating, do you believe that simply because this wrap has been produced by McDonald's that this may be unhealthy? Yes/no/maybe
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Do you believe that because I post this on Instagram it means you can eat it? Yes/no/maybe
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Do I eat this everyday? Is this healthy for you?
My overall opinion, yes opinion, is that this is simply a grilled chicken wrap filled with hot spicy sauce, onions and lettuce, and this simply has no negative effects on my body, so for me personally, with it successfully fitting into my macros daily, I can happy eat this every so often.
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For you, this may differ, it's all dependent on the individual and the individuals goals, either way, a chicken wrap, considered healthy in my opinion will not serve any long term damage to your body.
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Per wrap: (Grilled Chicken)

Carbohydrates - 39g
Proteins - 26g
Fats - 8.5g
Calories - 344

WELL WORTH A TRY ๐Ÿ‘

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- LEG DAY SMASHED -

Awesome workout with training partner Bryan today! Very happy with the progress made over the last few weeks!
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Strength aswell as energy is very high, and I seem to be constantly hitting new personal bests.
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Today smashing 340kg 1 rep max on the leg press, destroying last weeks effort by 30kg ๐Ÿ˜ฎ. So much more to come this year and cannot wait to see the well deserved results!
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Anyone wishing to train with me, wherever the location throughout England, simply send me a message and I'll try and smash a session with you within the month!
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- NEW PERSONAL BEST -
Today's PB, very very happy, form is slightly off but never the less it's progress!!!

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- NEW PERSONAL BEST -

Very very happy with today's session, a massive thanks to training partner today Justin Ross, a very strong chest and arms session ๐Ÿ’ช๐Ÿป This is the first heavy chest session I have attempted in around 4 months, previous this I have been doing more crossfire type training to get back into the swing of things (i.e, 10 sets 10 reps), due to my previous shoulder injury.
Today I smashed it!

40kg 1x8
42kg 1x8
44kg 1x8
46kg 1x4
50kg 1x2

I didn't want to stop! Very pleased and even celebrating it tonight with a lovely Nando's ๐Ÿฃ๐Ÿฅ๐Ÿฃ HAPPY WEDNESDAY ๐Ÿ˜Š

Video of today's personal best with be uploaded shortly ๐Ÿ†

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- WEIGH IN DAY -
Been following my weekly meal plan pretty much to 80/20 perfection, hitting macronutrients daily and training has been spot on. 3lbs lost in my first week, whilst maintaining energy and not struggling with hunger, pretty good start, but there is plenty more to come before the shredzz come.

Time to push on, starting with a session this morning with old work colleague Justin!
TIME TO SMASH IT ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป

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- MY LEGS ARE IN PIECES -

I personally go for the whole round physique approach to training. I woke up this morning in fucking pain! My legs are certainly destroyed from yesterday's workout!
I see so so many individuals, turning up day in day out, concentrating predominately on upper body workouts, whilst have a large upper body, you then lower your eyes to very skinny legs - Whilst the upper body may be very well proportioned, looking at the overall look of the individual just didn't sit right with me. It's like anything, don't do it, or do it right! There's not room for half job Harry's!
THE ALL ROUND APPROACH
DON'T CRY, JUST DO IT ๐Ÿ‘

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- SIMPLE -
No words are needed ๐Ÿ’ช๐Ÿป

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-MEAL PREP -
Gym - Smashed
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Work - Ongoing
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Meal prep was all completed for the day this morning. What are today's meals?
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Meal #1 - 1 Cinnamon and Raisin Bagel + 20g peanut butter.
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Meal #2 - Chilli Con Carne (150g Brown Rice, 200g Extra lean mince Beef, 100g Chopped Tomatoes + Spices). ----------------------------------------------------
Meal #3 - 3 x Whey Protein + 5g Creatine. ----------------------------------------------------
Meal #4 - 150g Brown Rice, 1x Tin of Tuna 20g Light Mayonnaise + Greens.
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Meal #5 - 300g Greek Yogurt, 80g Oats, 50g Banana, 15g Peanut Butter and Cinnamon.
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FAIL TO PREPARE, PREPARE TO FAIL!!!

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My top 3 Motivators and why?
1.) Jamie Alderton - Highly knowledgeable in his field, down to earth, hustles and attempts Challenges out of the ordinary.

2.) John Cena - Yes WWE may be fake, however the amount of consistent commitment he has placed into the business is unbelievable. The strength and progress he has made over the years also indicates his passion towards fitness.

3.) Connor McGregor - A loud mouth, confident, never backs down - Connor started from the bottom when nobody else believed he would make it, now he has become one of the best athletes within the UFC on this planet.
P.S - My final motivator - - IS MYSELF - - WHY? -

I motivate myself by proving the haters wrong, proving those that don't believe that when I reach the top, they will still be at the bottom, yet no longer hating but looking up and asking how? How did you do it? And that's when I offer help and support to change others lives around me ๐Ÿ’ช๐Ÿป.

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- THE 12 WEEK YEAR -
Cannot wait to dig into this, I've heard great things and hopefully it will teach me some valuable lessons to take away and apply to my business! Knowledge Bombs coming your way people ๐Ÿ’ช๐Ÿป๐Ÿ’ฃ๐Ÿ’ช๐Ÿป

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- CONSISTENCY IS KEY -
I cannot reiterate how much of an important factor consistency is too achieving the rewards and success you thrive for.

Consistency enables you to reach new levels in whatever it may be :- from losing weight over a period of time - to earning your first 5 figure some that you have always strived for - to finally being able to ride your bike without stabilisers, all off these consist of "consistency" progressing overtime, slowly but surely reaching where you want to be! To then go again and push even further ๐Ÿ’ช๐Ÿป STAND OUT, BE CONSISTENT, SHOW IT OFF ๐Ÿ‘Œ๐Ÿ‘Œ๐Ÿ‘Œ

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- EVENING LEARNING -
- PHIL LEARNEY ACADEMY -

Good evening learning about business and ways to improve on mine! Bring on lesson two ๐Ÿ˜ƒ

Invest in yourself ๐Ÿ’ช๐Ÿป๐Ÿ‘Œ๐Ÿ’ช๐Ÿป

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- TARGET AUDIENCE SURVEY -

Evening everyone, hope you are all well ๐Ÿ˜ƒ

I'm asking for a huge favour and a very much appreciated one, I feel like I am back at school doing homework ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ Please could you head over to my Facebook page and complete my target audience survey?

This would be hugely appreciated! Please free to share this post aswell ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป #fitness #targetaudience #gym #workout #survey #consistency #motivation #2017 #goals

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