Hello everyone, my name's Ryan, I am from London, UK, and I'm on a continuous journey of unlocking my peak physical potential! I have been going to the gym for almost 4 years now, taking myself from 51kg - 75kg, and you can see my transformation so far down below 😎👇But I'm not done, and I want more! Proud but never satisfied... Grateful to be a part of this community :) Let's get to work Ryan 💪

I cannot reiterate this enough 😂 skipping legs is an awful habit to get into… When you skip your leg days, you miss out on the following: - practicing delayed gratification - The testosterone boost from a hard leg session - The natural dopamine after you finish a crazy set - The mental benefits - As they are so painful, you truly discover an ability to push yourself beyond your limits, and you can carry this into your other training days, which would help MORE growth! There are so many benefits to training legs and I get how people can turn a blind eye to it, because it’s painful to do lol. However you need to ask yourself this: - do you want a disproportional physique? - Do you want to be aesthetic? - Do you want to become the best version of yourself by pushing your limits? If you said you don’t want a disproportional physique, you want to be aesthetic, and you want to become your best version and achieve peak physical potential, then get to work !!!! (This is also motivation for me as I am doing legs tomorrow too 😂) Keep working hard, always here if anyone needs anything, Ryan 😁

Massive win today had to share it. Never ate over 3k calories in a day, not that I’m aware of. Also I aim to drink 3L of water every day, today it came about 3,5L and I’m still thirsty lol. I have such a low limit because I weigh only 59KG. Ate 5 hours ago and still feel a bit full.

So I realized I have chronic stress, my nervous system is so deregulated that I started having sensations in my skin everyday when I get stressed. I started meditating and it is slowly helping. Is there anything else I can do to reduce my stress and heal my nervous system?

New bulk starts today as the previous one did yield results but it was low on proteins and had many unnecessary low quality carbs.i gained 2kg in a month but a lot of water weight. DIET 5 eggs(350 grams aprx) 250 grams beef 2l milk 2 scoops whey 300gr rice cooked 100 grams oats Salad with the olive oil. Hitting 3200 cals approximately and 210 grams protein I know it’s a lot of protein but it’s high in quality and it’s the only way to not go too far on the calories.i played around the past week on teqnuiqe so I know what needs to be done.goal is half kg monthly less than that is acceptable Any and all opinions and tips will be appreciated I will look into the info given and make possible changes