Jake (@jakec_gym)

Week 15 on the cut down 11.5kg nearly breaking that 90kg mark now. Just a bit more to lose those love handles and get those abs popping Have a great day people #consistency #physiqueupdate #fatloss #easygains #healthydiet

Training biceps doesn’t have to be complicated! If you want to train both heads of the bicep and that’s what you enjoy go for it. Both heads perform the same movement which is bending the elbow and from this I’ve personally found the most growth by prioritising a single enjoyable exercise and progressing weekly. Have another great day, family! ❤️ #bicep #gymeducation #MuscleGrowth #StrengthTraining #FitnessMotivation

Simple way to track sauces whilst cooking. #easygains #diettips #trackingcalories #backtobasics #backtoit

Recent clips from my upper sessions🫡 #backtoit #easygains #musclegrowth #physiqueupdate #gymtok

There are many ways to structure your diet, but if you're someone who prefers a simple approach, this might be for you! A good aim is to include roughly 30-50g of protein per meal (except for your pre-workout meal). Here are some key points to consider: • Protein source • Carb source • Extra micronutrient value •If you’re struggling with needing more volume add filler foods like lettuce and cucumber as they have little calories for the amount you can eat! Have a great day, everyone! ❤️ #gymtok #diettips #proteingoal #musclegrowth #physiqueupdate

3 simple ways to hit your protein goals #protein #proteingoal #easygains #musclegrowth #diettips

Stop stressing about what you’re eating on holiday, enjoy yourself! You have put in the work for the last few months so you deserve it! Don’t overdo it though🤣 Just when you get back after just go back to your programme and carry on! ❤️ I managed to gain 1.7kg whilst away on holiday for 2 weeks I trained 4 times over those weeks away and did not care what I ate, and I’ve come back and gone straight back to my plan. #enjoylife #physiqueupdate #balancedlife #weightgain #gymtok

Focus on perfecting the basics! Points I made in the video: 1. Get enough sleep (7-9 hours) 2. Stay properly hydrated throughout the day (when you wake up your body needs water) 3. Train with intensity (push yourself to try to progress and get stronger) 4. Don’t neglect carbs as carbs are your main energy source 5. Hit your calorie goal (eat in a surplus to gain weight or a deficit to lose weight) Have a great day people❤️ #musclegrowthtips #fitnesstips #backtobasics #musclegrowth #fitnesseducation

How to grow your arms simplified 💪🏼 #armstrength #musclegrowthtips #consistency #bigarms #bicep

Session clips from holiday so far💪🏼 Training more of a full body approach as I’m unable to train as frequently. #gymtok #consistency #musclegrowth #armstrength #bodyweighttraining

Pros and cons of going to the gym #trend #physiqueupdate #gymtok #fyp #gymtransformation

Start meal prepping, if you’re not already! People may not like being called lazy, but a lot of the time it’s true. A lot of people are hungover on a Sunday or any day and are not bothered to prep food for the week, then question why they’re spending anywhere from £20-£50 a week on lunches and struggling to lose weight. #mealprep #proactive #consistency #fitnesseducation #weightlosstipps

Recent bits enjoying summer #dopamine #wearethepeople #empireofthesun #balancedlifestyle #golftok

How to make the best potatoes to have with your meals Cut them Boil them for 5-10mins Drain them Pat them dry Season them add 1kcal oil spray Air fry them for 20 minutes at 160 degrees #cuttinghacks #diettips #healthyoptions #lowcalorie #lowcaloriefoods

Stop getting scammed by ‘high protein’ products! #consitency #diettips #healthyoptions #cuttingtips #gymeducation

Drinking alcohol when training. #consitency #balancedlifestyle #balance #dopamine #happylifestyle

Greek yogurt bowl recipe Mine is 579cals But if you’re trying to be calorie conscious, you can have this one for: 302cals 38g C 7g F 15g P Recipe for lower cal option: •200g Greek yogurt •160g frozen berries •1 square of 70% Dark Chocolate •10g honey *Or add a small banana for an extra 91 cals #greekyogurtbowl #healthyoptions #diethacks #nutrition #consistency

Struggling to feel your lats in your lat pulldown? Here are 5 tips that could help that!😁 #backgains #easygains #fitnesseducation #gymeducation #consistency

Use lifting straps!! Like I said in the video I bought mine off amazon but you can buy off a lot of websites just type in figure 6 lifting straps online and you’ll find loads of options. #liftingstraps #backgains #easygains #forearmgrowth #fitnesseducation

Tricep training in the most simple way Long head keep your upper part of the arm still and extend Medial and lateral heads move your upper arm and extend #triceptraining #triceptips #armgrowth #easygains #fitnesseducation

Upper day clips Simple video showing some clips from my upper day. Have a great weekend people❤️ #upperday #forearms #fatloss #easygains #consistency

5 diet hacks you might be missing out!🤝 #consistency #cuttinghacks #diettips ##fitnesseducation #gymeducation

Leg day clips 🦵🏽 Body weight is dropping but the weight we moving still going up Have a great day people ❤️ #consistency #legdayworkout #chickenlegs #easygains #gymmotivation

Why steps are so key to being healthier! (Walk after every meal) #stepsareking #steps #consistency #fitnessadvice #easygains

Control your eccentric! Train with intensity Execute with correct form for EVERY rep Have a great day family❤️ #gymeducation #consistency #trainingtips #gymmotivation #cinderella

Stop eating too much protein!! Aim for: •0.8-1g per lb of body weight for protein •0.3-0.5g per lb of body weight for fats •Use the rest for carbs Eating too much protein stops you from eating more carbs (carbs are the main energy source). Eating protein can also affect you digestive system (processing and digesting problems) which again hinders your training, recovery and overall how you feel. Hope this information is helpful Have a great day people❤️ #protein #diettips #healthydiet #gymeducation #healtheducation

My full Upper body session I’m currently running twice a week. This takes me about 45 mins total. #consistency #upperday #chestworkout #backworkout #gymmotivation

If potatoes aren’t part of your diet on a cut, it needs to change! As mentioned in the video, potatoes have an unreal gram-to-calorie ratio. This means you can have more potatoes than pasta or rice for the same calories. Plus, they’re high in fibre, especially with the skin on, which helps you feel fuller for longer. I simply spray mine with 1kcal spray and season them. They taste fantastic! #LowCalorie #DietTips #FeelFuller #WeightLossJourney #diettips

Lower clips last 2 sessions Back and able to squat again after a brief setback and feeling stronger and leaner than ever! Exercises: - Hack squat - hamstring curl - quad extension - adductor machine Have a great day family ❤️ #legday #hacksquat #consistency #gymmotivation #legworkout

Upper clips from today’s session Have a great weekend family❤️ #consistency #gymmotivation #backkworkout #upperworkouttoday #fitnessmotivation