Jake Manning Personal Training

since budgie smugglers are so popular in Australia... my background is a mixture of both bodybuilding and powerlifting and here I competed in the NPA Yorkshire in Dec ‘13. For reference here I’m just 70kg, after being 90kg at my heaviest before ever dieting and even now my current training focus is on football I’m running around at 78kg.

Bioscan is currently - 1st pic is me 6 months ago when I’d just starting getting back into regular training after a period of travelling, 2nd pic was today. Been working on getting leaner and more balanced left to right ready for football season and looks like it’s paying off! @ Anytime Fitness

Healthy-as-pos chicken carbonara 🤤 - base = chicken breast, spring onion - low-calorie modifications = fat-trimmed bacon, light cream, 1/2 portion pasta. 🤙🏻

Easy squats fix 😎- Tight calfs/bad ankle mobility =no deep squat- here Nathan got a dramatic before and after within the same set just from raising his heels slightly with plates. We will now work on improving the issue and for now have an temporary option to squat both deeper and with a better back ankle as marked out!

Marrickville FC 👹

Mid-week meal prep ideas- Rump steak, cashew and broccoli stir-fry - Delicious 🤤 - Used soy sauce, oyster sauce and garlic 👌 This one is definitely a keeper 👍🏻 - Calorie control through regulating your rice portion and using leaner beef 👏

Meal prep idea: Slow cooker coconut chicken yellow curry 🥥 🍛- Here I used: 1kg x 🐓 breast, 🥔 x 2, 🥥 milk x 1 can, chicken broth x 2-3 cup, yellow curry powder (3tbsp), cumin, cayenne, salt all to taste (1tsp). I had rice with it, but this is my version for trying to maintain weight, options for those trying to lose weight include having just potatoes instead of rice and using light coconut milk 🤙🏼 - Original recipe from lecremedelacrumb.com

Late international women’s day post- to my Momma ♥️ always pushed me to do what I love and travel the world, taught me all my people skills which help so much as a PT and was also amazing to help in the gym. I’m very lucky! Miss you from the other side of the world.

Exercise of the day:
Trap Bar Deadlifts 😎 - hitting 100kg for the first time 👏 no straps used! 🚫Awesome option to work.. pretty much everything at once.. but definitely quad, hamstring and glute gains 🍑 - Much easier for most people to maintain a neutral spine vs. normal deadlifts - Maybe even better in general for non-powerlifters

Meal prep Sunday’s - On this weeks menu is a super delicious taco lunch box 🌮🌮🌮 - Lean beef mince with corn and black beans for your protein fix 💪🏼💪🏼💪🏼 - Rice to fuel those training sessions 🏋🏼‍♀️ 🏋🏼‍♀️🏋🏼‍♀️ - Finely-diced tomato, cucumber and red onion soaked in lemon juice for a super tasty way to get in your daily dose 🍅 🍋🍅 Set yourself up for success in the week. 🤙🏼🤙🏼🤙🏼 Stay posted for more tips this week on health and fitness 👍🏼 👍🏼👍🏼

Based in Sydney these days. on Insta for more regular posts.

Clean, fresh, suave account ready for client-posting action

Eating well is about organisation NOT cost... £27.50 for 26 meals worth of high quality meat.

This forms the base of my diet and puts the cost of every meal as little as < £1.25. Cooking something more exciting might happen once a day and require spending a little more but buying this base in advance creates routine which is important for success for most people.

£27.50 would be a fairly average price for a lunch out for two or an moderately expensive takeaway. Perspective!

A call to arms / the only real fat loss secret...

Oh you eat clean for 6 days a week besides your cheat day? You avoid sugars, sticking to "healthy fats"?

I'm sorry to tell you but science doesn't care.

The unfortunate reality is despite the considerable misinformation that is frequently cited TOTAL CALORIES is still by far the most important factor in whether you gain or lose weight.

Some not-so-nice examples:
- You eat "clean" but are no stranger to a beverage or 10. Guess what? 10 bottles of bud on top of your maintenance calories could equal close to 0.5lb of fat gain.. in one night!
- Your "clean eating" in the week but at the weekend you take 1-3 days of eating how you like? This could easily add up to 1+lb of fat gain, for those with a big enough appetite, closer to 1lb per cheat day.
- Your a snacker, but luckily you keep it to carrot sticks and hummus, right? Half a tub of hummus is around 150 calories, they still count. (So do sweets, biscuits, chocolates laying around the house, obviously)
- You avoid carbs like the plague and instead choose "healthy fats"? Honestly, have you read the calorie information on a bag of nuts? This is possibly one of the easiest ways to go way over on your calories and often still feel hungry.

Let's get some balance in your diet in 2015. Stop with the food rules and start with reality. The scale 'ain't broken. It just doesn't care about how clean your diet is or how well you've been eating.

Let's do it.

Tip of the day: Stop with your marathon treadmill/cardio sessions! It is simply not the case that the more cardio you add the leaner you'll get. This is a big myth.

Do not follow:
A/ The crowd. Everyone seem's to be doing cardio constantly and looking the same month to month, why would you do that too?
B/ What a good majority of fitness models and bodybuilders do to prepare for a show. Why not? #1: Many of the approaches are very debatable, often unnecessarily extreme when a more gradual approach and a closer look at macro levels (protein/carbs/fat) would have done far more. #2: Your likely not a bodybuilder or fitness model. A healthy and relatively low level of bodyfat can be obtained with far less stress and less overall time in the gym.

Men Are Different, Women, Too - Also, When it Comes to the Metabolic Effects of Exercise | Plus:... www.suppversity.com .. Men are fat burning machines, women are not!? Review of sex-differences in fatty acid oxidation during and after exercise puts yet another "!" behind the "don't spend 2h on the treadmill if your goal is fat loss"-primacy for women.

Lift of the day: Emma's 100kg deadlift today! Awesome work and a big personal record as her previous best was around 80kg. Few tweaks today worked a treat.

Tip of the day: Start logging your food/drink intake! This is absolutely the most important factor for changing your body composition (aka getting in shape, aka fat loss/muscle gain).

It's far too easy to out eat a good training plan. This screenshot is from my private Facebook group containing all my active in-person PT clients. Here I am describing the logging method that will them in control of their eating again.

Client of the month: Well done to Natalie- over the past few months her commitment and hard work in training sessions has been awesome.

Old clothes have been falling off her as well as her strength, fitness and overall health being much improved. She's lost 7 stone total since she started her journey (not all through me) and over the coming months that number will increase with my help.