Workout Unleashed

Morning cuddles with Dad 💕💖

So here's my breakfast prepped for tomorrow morning!! (obviously, pic # 5 is the completed one)
● In a bowl, mix together:
- 5 x weetbix
- 20 grams chocolate whey powder
- 10 grams smooth peanut butter
- 50 mls Oat milk
* I also add my daily creatine at this point
● Add boiling water to help mix everything together, just adding a little at a time so you don't flood the damn thing!
● Spread into a flat dish.
● Then, spread 170 grams of Baked Apple Isey Skyr yogurt on top.
● Sprinkle some cinnamon on top.
Place in the fridge overnight, ready for the morning 🌄

You can add or subtract amounts depending on what your calorie/macro split looks like, but here's the breakdown of mine...

531 k/Cals (My Fitness Pal)
Carbs = 73 grams
Protein = 44 grams
Fats = 8 grams

Give it a whirl 😎❤️

When you're trying to get so lean that you'll eventually look like an anatomy chart! 🤣🤣🤣🤣

FYI, this is from 3 years ago when I was prepping for my first Men's Physique competition. This shot was from about 18 weeks out from that show.

Not quite so lean currently, but I'm always looking to improve. Staying too lean can make it difficult to build muscle, especially as age tries to hold you back!

Remember you need to eat to grow... there's always time to get leaner later!

Set yourself a target, and work progressively towards it.
When all those small steps are put together, you CAN reach your goals!

Train Hard - Train Smart - Live Easy

Here's an afternoon meal that's easy to make and hits just right...
1 x spicy fruit muffin split
1 x 170 grams Isey Skyr baked apple yoghurt
300 mls oat milk
35 grams Chocolate Cake whey
Around 500kcals in total @ 58g carbs, 51 grams protein, 9 grams fat 💥💥💥

LONG'ISH POST - PLEASE READ 😁

I'm going out for dinner tonight and likely to be eating a large meal, so how do I fit this into my diet plan when I'm looking to shed a little bodyfat?
Simple...Protein Sparing Modified Fast (PSMF)
Going a whole day without eating is not ideal if you're looking to gain/maintain/retain muscle mass on a diet, so PSMF is a tool from the toolbox I use every now and then.
Basically, I eat my meals as per usual timing during the day, but I consciously only add a protein source (in this case chicken) and something low in carbs/fat (in this case a bag of salad greens)
For flavour, I just add some salt/pepper/american mustard.
This allows me to keep my amino acid pool topped up throughout the day, whilst keeping my overall calorie count low. Total daily calories are a little bit like a bank account, I'm saving some during the day ☀️ so I can spend more tonight 🌙
This is NOT a long-term strategy, but it's a useful tool every now and then!

Enjoy your weekend 😘

Sleeping beauty 💕 ❤️🤩

Quality time with my Chilli bear ❤️❤️

Tuna on Vogels... Improvement season has begun

Super proud Dad!
My amazing daughter receiving her BSc in Geosciences and Geospatial sciences yesterday ❤️
She worked hard, and the success of her hard work is plain to see.
Well done, Cats 😁👍

WOW... my amazing client, rocked up to today's session with this fantastic cake.
Not for anything in particular, but just because she loves to bake ❤️

COMING SOON to Workout Unleashed on YouTube
Link in bio 🔥
https://youtube.com/playlist?list=PLBYI0WceRH8xByYEZlBR9QBW55rkRIoFd

REACH YOUR HEALTH & FITNESS TARGETS IN 2023 💥💥

A blast from the past, circa 1997 😍
Me and the boys .nolan at the NZ Aerobics Champs.
It was an awesome time 25 years ago, competing with these two athletes in NZ and 3 x at the World Aerobics Champs 🏆
Grateful to have spent so much time with these guys back in the day ❤️❤️

Merry Christmas from these two cuties ❤️

Great Chest/Shoulder session with yesterday at Westgate.
The apple 🍎 hasn't fallen far from the tree 🌳
Well done daughter 👏 ❤️

Chocolate Raspberry Brownie courtesy of my super fantastic client
I asked her to wait a couple of weeks post-show before baking a batch of these as they are like crack, and once you pop, you can't stop!
Thanks Sophia, much appreciated 🙏
Don't worry peeps I will share some of them 😉

Hardware is nice to get but swipe ⬅️ to see what really means a lot to me 🙏

Happy Birthday to my awesome client 💥
What a way to celebrate your birthday training alongside the 2 times Natural Masters Men's Physique Champion 🏆 🤣🤣🤣🤣

Thanks to my amazing client who made this fantastic orange cake with orange/lemon syrup 😋 for me to enjoy post-show
Can't wait to get into this later today...thanks Sally ❤️

Bodybuilding is not just a sport...it's a brotherhood!
My Ghanaian brother and I battling it out at the Elite Naturals 29th October 2022 in Christchurch ❤️

On-plan meal?

What can I say, an amazing day at the Body of Steel comp in Auckland, the sun was shining and so were the medals today!
1st place Master's Men's Physique
3rd place Open Men's Physique
It's been an overwhelming competitive year in 2022, there's been highs and lows and I've met some absolutely top notch humans throughout.
Well done to everyone who turned up today with their best physiques on display.
A big thanks to my support crew .hewlax and .gray.01 who shouted the house down for me and kept my posing on point today. A huge thanks to my coach who brought me in full and still lean as f*$k today 🙌
With Kurt's help this year I've won 2 x gold, 2 x silver and 2 x bronze 🙏
Thanks to .bold and the for putting together a great show for the last one of the year!
Along with the other categories, Men's Physique has a bright future ahead 💥💥💥💥

POST-SHOW UPDATE...
So 5 days since competing, bodyweight is up over 2kg from stage weight and glycogen stores are fully refueled. It's amazing to get some skin splitting pumps once again 💥

Great weekend at the first ever WNBFNZ Elite Naturals.
It's a testament to an event when one of the judges is the one and only Eric Helms!
Privileged to be judge by him and others at this level, and a personal thanks to Eric for his heartfelt words of support and congratulations post-show, definitely meant a lot to me 🙏

3 days out update photos...
Carb-up has begun, time to fill out the scrawnyness 🥞🍞🍟🍕🌭🍗🥖🍔🤣🤣🤣🤣

The look on your daughter's boyfriends face...
Liam is about to take on the chicken and waffle tower!
.hewlax

Posted this on my story yesterday...
If you're not totally into men's physique, bikini, figure, bodybuilding, etc it's easy to get lost in what this photo represents. Sure it looks totally freaky, but you may not realise that this is not a long term look, it's the culmination of hard training, hard dieting and extreme consistency. Even as a natural athlete, this level of conditioning does take it's toll on you...physically, mentally, spiritually and emotionally. It also takes it's toll on many around you, including your nearest and dearest. Your loved ones allow you to be this way, due to the kindness in their hearts 💕
The support of the loved ones involved should never be minimalised, they are the heroes here.
That is all 🤩🤩🤩

T.H.A.N.K.Y.O.U...
What a weekend, and what a lineup of amazing athletes that I got to share the experience and the stage with. The standard at this year's NZ Naturals was absolutely 💯 top notch, a real credit to all the competitors who brought their best on the day!
I want to thank my coach who was instrumental in helping bring my best package to stage, thanks dude. My posing coach, you know who you are, did an amazing job to allow me to display my physique with full confidence. Thanks to my kids and .8 who helped to keep me grounded by reminding me that I'm skinny and old!
To all my clients, friends, acquaintances and followers, your ongoing support helps more than you can imagine. Thanks to and the for putting together an awesome day in Taupo. And last but not least my gorgeous, patient and for sure my biggest fan who has been so friggin amazing throughout this entire experience. I ❤️ you honey # # #

1st Place Masters Men's Physique 🏆

The afternoon before the big day 💥
Coach
Team