🏆 WBFF Pro Fitness Model
📱 Product Designer
Today marks a huuuge milestone in my life. After a long and slow process filled with quite a lot of uncertainty—due to the current immigration climate. I'm over the moon to finally be regarded as a permanent resident of the United States!
Feels like the chains have been lifted and I can continue my journey of creating a life here with the special people around me.
Couldn't have asked for a better St. Patrick's day — we have a green card! 🇺🇸
2016 was an eventful year with a lot of big changes that I feel made me I grow more as a person. I continued to take more risks and made the moves needed in order to continue to fulfil my dreams. But I'm really glad to be closing this one out and moving on to another.
I'm looking forward to kicking off 2017 with new and ambitious goals, continuing to travel and explore more areas of the world with my partner in crime, whilst giving back and challenging myself even more in everything I do.
I want to be able to look back on these years and the things I did when I'm old and grey, being able to tell stories to my kids about how I tried to leave no stones unturned, providing motivation for them to go out there, chase their dreams and out do me.
Become the pound for pound no. 1 of your life.
Aim high, take risks and apologise to absolutely nobody!
It's time to start making some gains! Its been a good few months of cutting, I really enjoyed having a different training focus but I'm ready to start making more physique improvements.
I reached my fat-loss goal quite a while ago and was enjoying the fruits of my labour, but with Christmas and the new year coming up I'm looking forward to tucking into some good food and kicking things off with some new goals.
With that being said, my main focus over the past few months has been on my design career outside of fitness. After parting ways with the startup I helped build earlier this year (Zesty for those that wondered) I've been hard at work jumping back into the freelance world. It's been great so far, a lot of exciting challenges, along with some big and exciting times ahead in this next year which I'm really excited to see come to fruition.
As far as fitness goes, the goal is to keep improving, adding mass across the board, most importantly to the areas I wasn't able to train as hard due to injury. I've structured my programming to emphasise my lagging areas, which will create focus periods throughout the year to step on the gas to bring these areas up. No doubt there will be some hurdles, but I've planned things as best I can and I'm excited to tackle them.
No matter what the goal is, aim high and take things as they come. Plan as best you can and don't let the perfectionist in you take over.
If there's something that fitness disciplines have taught me, it's that nothing lasts forever, so get comfortable with being uncomfortable and always look for ways you can make the best out of the situation your faced with.
Writing this is a mental note to myself to start Christmas shopping... Whaaaat...
Seriously... I can't believe it's December already... Crazy to think Christmas is literally only around the corner. Feels like it was only yesterday that we were walking across a beach and jumping into the sea in 85 degree weather!
If you're looking for a timeless gift this season, I can't recommend the @danielwellington watches more. You could say Christmas has come a little early, I've got you covered with 15% off all products using the code KEANE15.
Now, let's make a start on that Christmas shopping shall we? 😬
I guess it's only right thanks to all of the gains made this year both inside and outside the gym, and to all of the people that have been apart of it.
Learning to become better each and every day both physically and mentally.
One thing I'm extremely thankful for right now is to be adventuring through life with this little one by my side. @dania_shmania
Hit a new low weight of 168lb this week, lightest I've been in over 2.5 years. Still no food cravings or anything proving to be difficult just yet. -
I attribute a lot of the consistent weight loss progress I've had to low stress. It's amazing seeing the contrast in how stress levels can effect your goals, I've been on both ends of the spectrum this year. It's almost a night and day difference from how things were a few months back. I'd hate to say this as bluntly as I am, but this stuff is really easy when stress is low. It makes me wonder what all of these full-time fitness people fuss about - no disrespect.
A few areas I could definitely shine some light on would be, if you are struggling with stress and you're trying to progress with your fitness goals, extend your deadlines.
Try not to set an even harder goal for you to reach as it will only make your situation worse, demotivating you in the process. -
Aim to make this as painlessly easy as you can, within reason. It will mean that progress may be slower, but if you think about it, if it means that you will be able to progress for a longer period of time, then you're essentially winning the race. -
I'm not perfect by any means, and I'm constantly learning. I had a goal of switching things around this year and I'm happy I've stuck by them as I'm pretty close to achieving them. I made the necessary commitments and adjustments in my lifestyle in order to make them happen and I've stayed consistent and held myself to them. -
I've switched jobs, moved cities, traveled to different countries, been to expos, partied and enjoyed myself in the process of this whole commitment. This is not a "oh look at me now" type of statement, it's more of a "hey, you can do this too". -
There's always a way to progress forward, even if sometimes it means taking a few steps backwards to realise it. -
I was speaking to a friend of mine recently and they mentioned that they were unhappy with the progress of their goals, and that the finish line seemed so far out of sight, and they just felt as if they were constantly failing, which reminded me of when I first set off on my goals in life. -
Sometimes these journeys you start, may seem pointless and the lack of immediate results can be a deterrent, not to mention the amount of times things don't go to plan. The fact is, there's no secret recipe. Work hard and you shall be rewarded. If you're willing to work through these challenges you will get what you want and looking back you'd be glad you started. -
Trying to be good at something can be tough, but if you're constantly going to throw in the towel when things get tough, do you really deserve the goal that you're trying to achieve? The challenges are all part of the process, they're essentially tests to see just how badly you want it.
Being successful is something that should be measured and viewed individually. Being successful doesn't have to be, to be the guy with a million dollars and the Lamborghini. Being successful could be achieving that dream job, getting that dream physique, raising a family... you get the idea.
Find what it is that makes you happy, that makes you want to get up in the morning and put in the time to become the best at it, and just remember in doing so, you are proving to yourself that you are worthy of one day calling yourself a success.
Woke up this morning to a new low of 170lbs flat, a total of 17lbs lost since June. I want another 5lbs to go before I start increasing calories switching my focus to gaining. -
I've had a busy couple months and kept things manageable but I'm tempted to push for the home stretch and increase the rate of fat loss ever so slightly since I have the time just to ensure I reach my goal a little quicker, still no rush though. No food cravings or urging to binge either despite my low calorie intake. -
For all those wondering, there's definitely no magic number when it comes to calories/macros to "get shredded" activity, lifestyle and stress play a major factor. For context I'm currently losing steady weight on close to 2000cals right now and I'm not extremely active during my day. Whereas when I was in prep, at my leanest I was consuming 2250cals and was doing a ton more cardio and was generally more active throughout the day. -
In short I was eating more because I needed too. This goes to show that it's all relative to how much energy you're expending, the less active you are the greater your calorie deficit needs to be. This can be made up via cuts in calories or additional activity. -
I felt super inspired to learn more about programming for hypertrophic progression after working with my pal @jeffnippard earlier this year, his content has been a great resource for getting different a perspective on things and making sense of the sometimes contradictory views. -
With that said, I've been putting the finishing touches to a training cycle I'm looking forward to running for the next 6 months to help aid max hypertrophy during my lean gain progression. It's focused around stimulating the different principles of hypertrophy through a series of periodised mesocycles. These training blocks will consist of a mechanical tension phase, a metabolic stress phase and a muscle damage phase in order to really maximise my potential for building more mass. -
These long posts seem to get a lot of positive feedback, so I'm happy to share more if you're interested. -
My conditioning is getting tighter each week, really enjoying how I've set things up at the moment. Still enjoying a few IPA's too 🍻. I'm definitely noticing the ever so slight improvements over the last few years or so especially in my delts and chest. -
I've always found it hard to activate my chest muscles during my workouts, it's definitely a stubborn muscle group for me. Over the past few months I've been hitting it from multiple angles, included tons of fly type exercises (especially as activation exercises before compound lifts) along with tempo and failure techniques and I feel helped a lot.
Sometimes I think you have to break away from the optimal training styles and scientific approaches and spend time doing things you feel working, especially if hypertrophy is your main goal. Gone are the days where I'm maxing out on my lifts. *Arnold's voice* "Nowadays I'm the type of dude with his eyes closed in deep concentration, feeling the pump" - it seems to be working! -
I've teamed up with @danielwellington this holiday season on their new Classic Black range, to give you guys 15% off using KEANE15
Now, I'm a huge fan of the DW watches, as I genuinely wear these as my daily goto watch. Really pleased to be collaborating once again as they're stuff is great. It pairs well dressed up or dressed down, you can't really go wrong.
I also picked up one of their bracelets as an additional accessory, these look really smart on their own or paired up with the watch. I will say that if you have large wrists you may have a hard time getting it to fit without having to stretch it out, but I'm pretty sure you will be fine. -
I channeled my inner @davidbeckham for this one, I hope you enjoyed it 😁. -
Thought I'd share an honest morning conditioning shot with no pump, no #adobegains, no special angles, just a 170lb dude that rocks skinny jeans and enjoys lifting.
The leaner I get the more I'm noticing my gains starting to reappear, especially as my mid section is getting tighter.
I'm thinking of reintroducing a tiny bit of cardio this week to chip away some more, but lately the majority of my fat-loss has been attributed to training and diet, which I feel has allowed me to hold onto and if not build a tiny bit of muscle in the process. To top it all off I've even managed to sink a few IPA's every few days whilst still making fat-loss progress. -
Haven't set any form of timeline on when I want to end this cut, but my aim is to keep it going until I feel I've reached my end goal. Definitely not looking to drop into my contest prep conditioning but 10-12lbs from that would be ace. My mindset is to see how things look (and most importantly feel) at 164-166lbs, main/gain-tain it for a while and then increase cals back into a steady surplus for lean gaining.
Still a long way off that Frank Zane/Bob Paris look but hey, hopefully I'll be closer in a few years!
Gotta love it when your gym is busting the old school jams 🙌🏾! -
It's been a while since I updated you guys but I've been doing well, I've lost close to 15lbs since June whilst managing to regaining some mass. I started at a really sloppy 187lbs and I'm hovering around 172lbs right now, with the aim to lose another 6-8lbs. -
I've been keeping things slow, took a slight break when we travelled and everything has been in check. I'm doing 1 day of cardio per week (if I feel like it) and have been relying on consistency with diet and training in order to get me the results as I find that it's easier for me. -
I'll be honest and admit, I absolutely HATE cutting... Not because I find it difficult (I know I can bring the shreds) but purely because it takes me away from improving my physique. I have so many areas I'd like to improve, I find cutting frustrating because it takes me away from doing just that... Improving. -
I say this all in good spirits, sometimes it needs to be done in order to give you a better platform to grow. In my opinion there's nothing better than being lean and in a gaining phase, able to enjoy life whilst making the gains needed to improve. -
My goal for this upcoming lean gain is to stay true to my roots and keep things lean and manageable whilst making tons more lifestyle gains! -