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So it’s back to the #gymdependenceday, so no nee

So it’s back to the #gymdependenceday, so no need for a motivational post as you’ll all be full of it. Here’s a little nutritional guide for you if you’re wanting to pack on some muscle

FOR MEN a good starting point is this:

• Multiply your bodyweight (kilos) x 35 for your total calories.

• Multiply your bodyweight (kilos) x 2.2 for daily grams of protein. A gram of protein is 4 calories

• Multiply your bodyweight (kilos) x 1.1 for daily grams of fat. A gram of fat in 9 calories

• The rest of your calories should be consumed as carbs. A gram of carbs is 4 calories

FOR WOMEN a good starting point

• Multiply your bodyweight (kilos) x 31 for your total calories.

• Multiply your bodyweight (kilos) x 2.2 for daily grams of protein.

• Multiply your bodyweight (kilos) x 1.1 for daily grams of fat.

• The rest of your calories should be consumed as carbs.

Enjoy the day and I hope the above helps out a little. Keep an eye out later in the week for a little guide if you’re wanting to drop some fat.

#nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #motivation #workout #gym #fit #wellness #food #lifestyle #fitnessmotivation #healthyliving #bodybuilding #healthyeating #fitfam #vegan #protein #training #exercise #nutritionist #eatclean #personaltrainer #foodie #weightlossjourney

Live Raffle Draw. Instagram post 18219433906022799

Live Raffle Draw. Instagram post 18219433906022799

A few days ago I posted a few tips for deadlift an

A few days ago I posted a few tips for deadlift and you all seemed to gather some benefit from it so I thought I'd post another couple of tips about it.
Above is a 3rd set of 260kg I pulled for a double yesterday, this is by no means my heaviest deadlift but I am dieting at the minute, weighing in at 104kg (the lightest I have been in 12 years), with carbs and calories cut. In this situation it's important to employ brain as well as brawn.
Keep the bar close, but not too close. “Feel the steel Buddy!". With tall athletes, however, having the bar against the shins can cause them to move the weight forward at the start. The bar needs to be pulled back during a deadlift, towards your center of mass (about the middle of your feet), so you have to find the optimal starting position that enables you to do so.

Use straps when you absolutely need them, especially if you're not a powerlifter. When the grip is fatigued, you might try to compensate by bending your arms, which not only places excess stress on the biceps (I've detached one doing this) but can also alter your technique. If you are a powerlifter or a competition you have coming up isn't allowing straps then add a few exercises to specifically strengthen your grip for deadlifting, such as deadlifting with thick implements, thumbless holds, pinch grips.

#deadlift #powerlifting #squat #fitness #bodybuilding #bench #gym #benchpress #workout #strength #squats #powerlifter #strong #crossfit #strongman #motivation #fitnessmotivation #weightlifting #training #strengthtraining #fit #gymlife #fitfam #deadlifts #muscle #power #legday #gymmotivation #cerberusstrength #bhfyp

12 weeks into her journey and @kezzahazza chance i

12 weeks into her journey and @kezzahazza chance is phenomenal. Not only physically, losing 14.5kg (2 stone and 3 pounds) and getting stronger; but the change in confidence and mindset is life altering. She has followed the nutritional and training plan to the letter. This has been done whilst being a wife, mother to 3 children and having a full time career. Also, part way through had to have an emergency operation too 😱. There really is no excuses when you want something and have the right mindset and people around you. Gyms open bs k up on Monday, so why not get in touch to start your journey to an improved, healthier, fitter you. Also check out my stories to enter a raffle to win a months programming and a one on one. Take that first step TODAY.
#thursdayvibes #bodytransformation #fitness #bodybuilding #fitnessmotivation #gym #motivation #workout #weightloss #fit #bodygoals #gymmotivation #fitfam #healthylifestyle #body #gymlife #weightlossjourney #training #transformation #muscle #fitnessjourney #personaltrainer #bodypositive #health #fitnessaddict #fitnessmodel #fitnessgirl #instafit #fitnesslifestyle #lifestyle

Today is the International Day of Sport for Develo

Today is the International Day of Sport for Development of Peace and as the world starts to recover from the Pandemic and things begin to slowly open back up again it's important to celebrate the power of sport and it's ability to rebuild the world. What sports are you looking forward to playing, watching again ? For me it's both Strongman and Rugby, from Grassroots all the way up to International Level. Above is a video of me competing, on this day back in 2019, at England’s strongest master and pulling a 340kg #deadlift.
#sports #football #sport #fitness #nfl #basketball #nba #training #soccer #gym #workout #baseball #motivation #follow #mlb #athlete #love #instagood #instagram #bhfyp #like #fit #photography #nike #life #fun #running #espn #hockey #bhfyp

It doesn't matter what anyone else in this world s

It doesn't matter what anyone else in this world says about you, except you. It doesn't matter what any voice speaks about you, except that voice within you. There's always going to be opinions. There will always be people telling you what they think you should be doing with your life. There will be some people who mean well, and there will be those that don't. It doesn't matter; all that matters is you do the best you can. By doing your best consistently, you will be consistently improving your life. The changes will be so subtle that you won't even notice; but one day you'll look back and not recognise the person that you were.
If it's taken you 10 failed relationships to find the love of your life, you still found the love of your life. If it took you 10 years to achieve what you wanted in your business or sport, you have still achieved it.
Every set back, every failure, every disappointment will pass, and all of it, every single piece of it, is part of the puzzle that will create your best life. You need the darkness to appreciate the light; you need the rain to appreciate the sunny days. The bad times aren't sent to ruin you, they are lessons and blessings. Don't let anyone tell you where you should be and at what stage in your life, it's your unique beautiful journey in its totality: The good times; the challenges and setbacks. Do not compare yourself to other people, you are you and you are beautiful and unique.
So this week do YOU and realise that where you are is exactly where you should be and where you are going is going to be the best it can be.
#mondaymotivation #monday #mondaymood #motivation #mondayvibes #love #fitness #instagood #motivationalquotes #mondaymorning #inspiration #motivationmonday #fitnessmotivation #instagram #positivevibes #quotes #photooftheday #goals #life #photography #happy #instadaily #follow #newweek #workout #success #quoteoftheday #lifestyle #covid #bhfyp

***ENTER TO WIN*** To celebrate the gyms reopeni

***ENTER TO WIN***

To celebrate the gyms reopening on the 12th April and after the success of the last one, I’m running another raffle.

£5 per ticket (only 35 available) for a chance to win 4 weeks bespoke training programming and a personal training session Strength Asylum worth £150!

Choose a number between 1-35 and DM me to register and how to pay.

A live draw will take place on Saturday 9th April to announce the winner... just in time as the gyms reopen 💪

Good luck and will see one of you very soon!
1. D. Mycock.
2. T. Rippingham
3. T. Rippingham
4. T. Rippingham
5. N Rea
6 W. Sidebottom
7. W. Sidebottom.
8. A. Smith
9. D. Redfern
10. S. Preston.
11. C. Gulliver
12. Kerry. Harrison.
13. N Rea
14. B. Green
15. Paul cooke
16. Cecil. Davison.
17. Sergio eliu
18. A. Smith
19. T. Rippingham
20. A. Smith.
21. G. Dodd.
22. S. Knight.
23. K. Fox
24. M. Williams
25. P. Bromfield
26. K. Fox.
27. W. Tyler
28. B. Bradshaw.
29. T. Rippingham
30. D. Jones.
31. A. Moore.
32. A. Smith.
33. M. Williams
34. A. Moore.
35. B. Green.
#strengthasylum #stokeontrent #personaltrainer #gym #strength #fitness #strongman #strongwoman #hypertrophy #bodybuilding #powerlifting #training #fit #womenwholift #strongnotskinny #squat #deadlift #bench #muscle #bodyfat #raffle #pt #staffordshire #gymlife #supportsmallbusiness #prize #letsgo #backtothegym #homeworkout #gymdependanceday

Yesterday I had the best and heaviest deadlift ses

Yesterday I had the best and heaviest deadlift session I have had since I tore my tricep off just over 12 months ago. So I thought I'd post up a few deadlift pointers to help you get the most from your deadlift session:

Where's your head at ?
Wherever the head goes, the body follows. Looking down at the start of a deadlift is a common habit with beginners, but this can cause the lower back to flex and cause the bar to drift forward at the start. Looking up excessively also has its own set of problems, such as causing the lower back to hyperextend and possibly reducing the involvement of the quads at the start. Generally, the best advice is to look straight ahead and focus on a point on a wall, just above horizontal.
Every Breath you take.
Holding your breath and bracing your abs, a method known as the Valsalva maneuver, increases intra-abdominal pressure, which helps to stabilize the spine. You should hold your breath in this manner before you start the lift, and release it pass the sticking point, or at the top.
Avoid rounded-back deadlifts in training. Performing a deadlift with a rounded back shifts much of the stress away from the muscles to the vertebrae and ligaments. However, when attempting maximal lifts, the spine might flex to enable the athlete to lift more weight, and can't be avoided. What I'm trying to say is don't do it all the time in training.
Watch good deadlifters, but don't necessarily do as they do. I see and hear this far too often, the main example being people trying to copy Ed's deadlift technique. This worked perfectly for Ed, that's obvious, that's because that was perfect for his body type. When you study the technique of good deadlifters, pay attention to those who have a body type similar to yours.
#deadlift #powerlifting #squat #fitness #bodybuilding #bench #gym #benchpress #workout #strength #squats #powerlifter #strong #crossfit #strongman #motivation #fitnessmotivation #weightlifting #training #strengthtraining #fit #gymlife #fitfam #deadlifts #muscle #power #legday #gymmotivation #sbd #bhfyp

During the lockdowns it’s been important to focu

During the lockdowns it’s been important to focus on what we can do, rather than what we can’t. So lockdown, and recovering from an operation have meant I haven’t been able to train as heavy as I would. So I looked for other challenges and ways to keep fit and healthy and started running. My pest so far is 5km in 24 mins and 37 seconds. My question is - do you prefer to run on the treadmill or outside to get that cardio in ?
#cardiotraining #cardio #fitness #cardioworkout #workout #fitnessmotivation #training #motivation #sport #fit #running #musculation #cardioworkouts #hiit #run #cardiotime #gym #personaltrainer #nopainnogain #hiitworkout #crossfit #functionaltraining #cardioday #workoutmotivation #hiitcardio #fitnessgirl #cardiofitness #fitfam #bodybuilding #bhfyp

We'll all be back to the gyms soon and I'm sure we

We'll all be back to the gyms soon and I'm sure we'll be pushing harder than ever before to get back to where we want to be. All of this can be for nothing, or at the very least not optimised if recovery is not maximised.
Here's a little list of recovery tips I have picked up over the years whilst competing and making sure my clients get the most bang for their buck from their sessions:

1. Massage is an obvious one. It helps increase the drainage of waste products from the cells, thus speeding up recovery.
2. Foam rolling. This is similar to the above, it helps improve neuromuscular drive and lymphatic drainage so that the body can eliminate waste products more efficiently.
3. Hot and cold therapy, this is something that I have always done and even if the effect is a placebo one, it definitely helps. There are lots of different protocols but applying 2 minutes of heat (hot water bottle for example) 1 min of cold repeated 5 times will improve blood flow and help bring recovery nutrients to the damaged tissue.
4. Supplement with Magnesium. Not only does it help with relaxation, it also helps the body clear cortisol after hard workouts
5. AVOID NSAIDS. They have a negative effect on protein synthesis, causing intestinal leakage and elevating inflammation. Use curcumin and take Fish Oils instead.
#musclerecovery #fitness #recovery #wellness #health #painrelief #workout #postworkout #healthylifestyle #massage #selfcare #gym #energy #cbd #weightloss #cryotherapy #sportsrecovery #bodybuilding #lifestyle #athlete #massagetherapy #antiinflammatory #fitfam #cryo #supplements #muscle #sportsnutrition #motivation #gymlife #bhfyp

The video on the right I am nearly 25kg lighter, a

The video on the right I am nearly 25kg lighter, as you can see muscle mass has hardly been touched. My strength hasn’t been that greatly affected either by the fat loss. Notice I said ‘fat loss’. Weight loss is easy, really is just down to calories. However, that’s not what the majority of us are after. We want to lose fat and retain and put on muscle tissue, change our body compositions. Now there is more to that than just cutting calories and/or increasing energy expenditure. Meal and nutrition timings based around workouts, planned refeeds, paying attention to how your body is responding and constantly tweaking snd changing things as needed to ensure progress. If you’d like to know more or how I can do this for you, get in touch. Not long now until the gyms open and you can start work in earnest on that summer body.
#bodyrecomposition #fitness #bodybuilding #fatloss #fitnessmotivation #fitnessjourney #bodytransformation #gymlife #girlswholift #personaltrainer #strengthtraining #weightlossjourney #fitfam #gym #weightloss #workoutmotivation #motivation #weightlifting #fitspo #transformation #workout #lfthst #strengthmotivation #lonewolf #weighttraining #bodyrecomp #fitmom #musclebeachvenice #eatrainsleeprepeat #bhfyp

So here’s my Speed squats from the other day, 12

So here’s my Speed squats from the other day, 12 sets of 3 reps at 125kg with 60 secs rest in between. If you want to build a big squat you need to generate speed and force and you train your muscles to do this at a lighter weight. Speed squats will also help hone in your technique, build stamina and fitness. It’s extremely important that you are as explosive as possible when you’re performing them, so don’t let your ego take over when picking the weight.

Wearing my @cerberus_strength Briefs and neoprene sleeves. Use my code fullstrength10 to get 10% off.

#squat #deadlift #fitness #powerlifting #gym #bodybuilding #bench #workout #strength #motivation #benchpress #training #fit #strong #squats #fitnessmotivation #crossfit #weightlifting #powerlifter #gymlife #muscle #legday #strengthtraining #strongman #personaltrainer #power #gymmotivation #instafit #cerberusstrength #teamcerberus

So this Sam Parcell a transformation from beasted

So this Sam Parcell a transformation from beasted show. He was featured in the very first episode. This transformation took 6 weeks. He lost #bodyfat, gained #lean #musclemass and improved on his tests getting #stronger. Hop over to my webpage lukefullbrook.com to see his and all the other amazing transformations. With the gyms opening soon and the world opening back up this summer I’m sure you want to be in the best shape you can. Imagine what we can do together in 12 weeks. Limited slots on both nutrition and workout programs. Everything bespoke and tailored to you. Drop me a DM and let’s get you looking, and feeling your best. #throwback #tbt #love #throwbackthursday #memories #travel #photography #instagood #s #photooftheday #instagram #tb #like #travelphotography #follow #nature #music #picoftheday #travelgram #instadaily #fashion #summer #beautiful #happy #wanderlust #art

If you won the lottery and could only buy stuff co

If you won the lottery and could only buy stuff connected to your sport, what would you buy ?
#sport #fitness #training #motivation #gym #sports #workout #fit #football #love #instagood #fitnessmotivation #lifestyle #running #like #bodybuilding #healthy #instagram #health #soccer #follow #crossfit #photography #bhfyp #run #nature #fun #healthylifestyle #muscle #bhfyp

One of the things that I believe we all struggle w

One of the things that I believe we all struggle with on one level, I know that I certainly do; is that we are not good enough. This thought, or belief, is often given to us as children, through some event or events that happened and every time those feelings and chemicals are released in us we replay that event(s) and keep telling ourselves ‘I’m not good enough’. This is further compacted by a society that is ego driven and where having more, or being better somehow validates you and makes you enough; but you never are because there is always more to have. Buy this car, you’ll get the girls; get implants you’ll get the guys. We see it so much, on the TV, papers, internet; that we start to believe it and strengthen the belief ‘I am not good enough’. The truth is the stuff they are selling to make you feel ‘more’ is the same stuff you buy to stop feeling shittier about this lie you keep being told that ‘YOU ARE NOT ENOUGH’. The movies and TV shows we watch about love – I need you to complete me is often the theme. Jerry Macguire – ‘You complete me’. Yes love is wonderful, but if you can’t love yourself how can you love anyone else. So let me tell you that ‘YOU ARE ENOUGH’ and I want you to tell yourself that too, everytime you look in the mirror today. Have a wonderful day and an amazing week.
#motivationalmonday #motivation #motivationalquotes #motivational #motivationalspeaker #motivationalquote #motivationmonday #motivationquotes #motivations #quotes #mondaymotivation #successmindset #inspiration #fitnessmotivation #motivationalwords #motivationquote #quotestoliveby #motivationalpost #quoteoftheday #selflove #motivated #success #quotesaboutlife #quotesdaily #successtips #believe #successful #happiness #motivationdaily #bhfyp

Winning is great, sure, but if you are really goin

Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick yourself up after a crushing defeat, and go on to win again, you are going to be a champion someday. #lifelessons #lifequotes #life #motivation #love #quotes #motivationalquotes #quoteoftheday #inspirationalquotes #inspiration #wordsofwisdom #writersofinstagram #thoughts #mindset #positivevibes #lifestyle #quotestagram #loveyourself #success #instadaily #selflove #nevergiveup #instagood #quotestoliveby #believe #yourself #goals #quotesaboutlife #instagram #bhfyp

I’m not sure I’ll be able to compete this year

I’m not sure I’ll be able to compete this year whilst waiting for this op. If you do compete which ones are you looking to compete in ? If you don’t already compete what competitions would you like to take part in ?
#competition #giveaway #win #fitness #love #training #contest #sport #motivation #dance #winner #follow #gym #m #bodybuilding #repost #art #instagram #photography #like #instagood #workout #fun #prize #team #athlete #giveawaycontest #giveaways #bmwm #bhfyp

Here's a little daily checklist to ensure your die

Here's a little daily checklist to ensure your diet stays on track:

1. Don't skip meals, there is a time and a place for intermittent fasting within a plan. However, on the whole by doing this you are just stressing the body out and creating an increase in cortisol which just isn't good.

2. Prioritize protein in your meal plannings, especially the first couple of meals should be high in good quality, whole proteins. This will help improve energy levels, cognition, tissue repair, satiety and keep blood sugar and insulin levels in check.

3. Eat vegetables (also fruit is an option depending on goals, and what time you are training) with every meal because they are just full of antioxidants and fiber. This one is a no brainer.

4. Focus on workout nutrition. This is one of my main issues with the 'only calories matter' debate. Optimal nutrition around your workouts will not only ensure you get the best workout you can but also ensure accelerated recovery too.

5. If you fall off the wagon, eat something you shouldn't, skip a meal; don't beat yourself up. This will do way more harm than good. Be kind to yourself, you've made yourself aware of the mistake, accept it, learn from it and move forward and do the best you can at each meal on each day.

#weightloss #fitnessmotivation #calories #fatloss #strongwomen #womenwholift #strongnotskinny #weightlossjourney #progress #transformation #coach #gym #homeworkout #nutrition #youcandoit #inspiration #slimming #strong #winning #noproblem #fit #fitness #health #gymshark #physique #getfit #fitlife #healthy

Strength isn’t just about what you can lift. If

Strength isn’t just about what you can lift.
If you’ve fallen down, but not stayed down.
If you’ve broke but not stayed broken.
Mended
Pieced yourself together and come back stronger.
If you’ve felt like quitting, but didn’t.
You’re STRONG !
Strong people aren’t free from challenges. They’re strong because of the challenges.
So get up, and face this day, this week head on and conquer it.
#motivationalmonday #motivation #motivationalquotes #motivational #motivationalspeaker #motivationalquote #motivationmonday #motivationquotes #motivations #quotes #mondaymotivation #successmindset #inspiration #fitnessmotivation #motivationalwords #motivationquote #quotestoliveby #motivationalpost #quoteoftheday #selflove #motivated #success #quotesaboutlife #quotesdaily #successtips #believe #successful #happiness #motivationdaily #bhfyp

Being an athlete and having a few athletes as clie

Being an athlete and having a few athletes as clients, in various sports, it’s important to be able to utilise different tools to get the edge over the competition; or even just get you through those workouts that are tough. So here’s a couple of foods that can help do that:

· Beetroot. It’s not everyone’s favourite food but they can significantly improve athleticism by improving the bodys ability to extract oxygen for a greater work capacity and longer time to exhaustion. How ? Well it’s simple really. They contain nitrates, which increases nitric oxide, which in turn increases blood flow to the muscles. More blood to muscles = more energy production
· Blueberries. Not only do they have an insane amount of health benefits but they also help improve athletic performance. The huge amounts of antioxidants help fight the high oxidative stress load produced during high volume endurance training. They also counter the DOMS and sustain energy levels during exercise.

Both the above can be blended into a smoothie or are even available in shot form. Personal I take a Beet shot before training and have a couple of cups of blueberries a day in my nutritional program. Try it for a week and see the difference it can make. #nutrition #fitness #health #healthylifestyle #healthy #healthyfood #weightloss #diet #motivation #workout #gym #fit #wellness #food #lifestyle #fitnessmotivation #healthyliving #bodybuilding #healthyeating #fitfam #vegan #protein #training #exercise #nutritionist #eatclean #personaltrainer #foodie #weightlossjourney #bhfyp

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by LukeFullbrook | Oct 30, 2020 | Uncategorized

https://youtu.be/DdGwQCJ7K-M

Tricep Injury Update

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End of the World doesnt mean end of gainz

by LukeFullbrook | Mar 21, 2020 | Uncategorized

As a lot of us around the world are gymless and stuck at home with limited to no equipment. I thought I'd just give you some workouts to bridge that gap that is there. Whilst this is only a blip in time and in 6/12 months we'll all look back and see what a short...

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