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The lat spread, I've said it before but the lat spread is classic af, its a true test to aesthetics and the v-taper, i hate when these blocky bodybuilders pull a front lat spread with their bubble guts spilling out, in my opinion they should add the lat spread to classic and take it out of bodybuilding. Who's with me?? #latspread #classicaf #buildbigger #TeamLOUD #loudperformancetraining #liveoutyourdreams #worktheplan #npc #npcnewsonline #ifbb #classic #classicphysique #bodybuilding #bodybuildingmotivation #asf2018 #arnoldamateur #arnoldclassic #masswithclass #massthetics #aestheticsovereverything #aesthetic #mastershredder #dreamkilla #fitjourney #fitnessmotivation #fitness #classicbodybuilding
P.s. excuse my dirty room, prep gets the best of us💀
The lat spread, I've said it before but the lat spread is classic af, its a true test to aesthetics and the v-taper, i hate when these blocky bodybuilders pull a front lat spread with their bubble guts spilling out, in my opinion they should add the lat spread to classic and take it out of bodybuilding. Who's with me?? #latspread  #classicaf  #buildbigger  #TeamLOUD  #loudperformancetraining  #liveoutyourdreams  #worktheplan  #npc  #npcnewsonline  #ifbb  #classic  #classicphysique  #bodybuilding  #bodybuildingmotivation  #asf2018  #arnoldamateur  #arnoldclassic  #masswithclass  #massthetics  #aestheticsovereverything  #aesthetic  #mastershredder  #dreamkilla  #fitjourney  #fitnessmotivation  #fitness  #classicbodybuilding  P.s. excuse my dirty room, prep gets the best of us💀
🥦🥩Nutrition phases🍽🥒
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Want to get detailed abs, build a booty, lose fat, become stronger and/or healthier? Starting your fitness journey can invoke all kinds of questions of what to do?
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If you want to build muscle, your body has to have enough nutrients to build those muscles! This is also known as bulking or a surplus phase, where your body is put in a state of abundance when it comes to protein, carbs and fats (all adjusted to your own body of course). In this phase, your body will (most likely) also gain some additional fat because it is near to impossible to build musle during a bulk without gaining at least a marginal amount of body fat.
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Now on the opposite end of the spectrum, if you want to show off your abs and lose body fat, you need to put your body in a caloric deficit. This will result in your body shredding fat tissue! The trick to making this “cutting” phase successful, is to cut bodyfat but maintain as much muscle as possible. Nobody wants to lose the gains you've been working so hard for during your bulk.
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The last, least talked about phase, is the maintenance phase. This occurs when you are happy with where your bulking or cutting phase has taken your body, and don’t need to push further in any direction. Calories and exercise output are balanced to match each other. Your body has just enough energy to maintain where it’s currently at, and not gain/lose.
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Utilizing these phases correctly and efficiently can help you with taking steps towards your fitness goals in the short AND long term. No matter which phase you need to focus on, I can help coach you through the process in an optimal way. Email me: Cylda@TeamLOUD.com
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#LOUDPerformanceTraining #TeamLOUD @loudperformancetraining
🥦🥩Nutrition phases🍽🥒 - Want to get detailed abs, build a booty, lose fat, become stronger and/or healthier? Starting your fitness journey can invoke all kinds of questions of what to do? - If you want to build muscle, your body has to have enough nutrients to build those muscles! This is also known as bulking or a surplus phase, where your body is put in a state of abundance when it comes to protein, carbs and fats (all adjusted to your own body of course). In this phase, your body will (most likely) also gain some additional fat because it is near to impossible to build musle during a bulk without gaining at least a marginal amount of body fat. - Now on the opposite end of the spectrum, if you want to show off your abs and lose body fat, you need to put your body in a caloric deficit. This will result in your body shredding fat tissue! The trick to making this “cutting” phase successful, is to cut bodyfat but maintain as much muscle as possible. Nobody wants to lose the gains you've been working so hard for during your bulk. - The last, least talked about phase, is the maintenance phase. This occurs when you are happy with where your bulking or cutting phase has taken your body, and don’t need to push further in any direction. Calories and exercise output are balanced to match each other. Your body has just enough energy to maintain where it’s currently at, and not gain/lose. - Utilizing these phases correctly and efficiently can help you with taking steps towards your fitness goals in the short AND long term. No matter which phase you need to focus on, I can help coach you through the process in an optimal way. Email me: Cylda@TeamLOUD.com - #LOUDPerformanceTraining  #TeamLOUD  @loudperformancetraining
@skullznbarbells Women’s LMLML dropping soon 💯 #SkullzAndBarbells #LMLML #TheTollToBeSwole
@yekki.song is hard at work doing what’s needed to be her best. We’ve surpassed here last stage look and still have 7.5 weeks to go until show day. ZERO doubts Jackie will be in the mix and highly competitive when she gets up there!
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#LOUDperformancetraining #TeamLOUD www.TeamLOUD.com
@yekki.song is hard at work doing what’s needed to be her best. We’ve surpassed here last stage look and still have 7.5 weeks to go until show day. ZERO doubts Jackie will be in the mix and highly competitive when she gets up there! ➖ #LOUDperformancetraining  #TeamLOUD  www.TeamLOUD.com
“Sometimes in life you find a special friend. Someone who changes your life just by being part of it. Someone who makes you laugh until you can’t stop. Someone who makes you believe that there is really good in the world. Someone who convinces you that there is an unlocked door just waiting for you to open it.” 🖤 #SoulSisters #PIFC #LiveLifeFreely #LMLML #👯‍♀️
“Sometimes in life you find a special friend. Someone who changes your life just by being part of it. Someone who makes you laugh until you can’t stop. Someone who makes you believe that there is really good in the world. Someone who convinces you that there is an unlocked door just waiting for you to open it.” 🖤 #SoulSisters  #PIFC  #LiveLifeFreely  #LMLML  #👯‍♀️
So happy with the progress!!! Keep Grinding! The hard work will all pay off in the end!!!! #RaiseTheBar #WorkThePlan #TeamLoud #loudperformancetraining #chaos #chaosnutrition
I was gonna type out a real long caption bout how today sucked and how drained I feel being on prep. Then I remembered NO ONE CARES. Doing cardio every morning, weighing a bunch of food, training everyday, it’s all a choice. In the grand scheme of things it means nothing and if being a little hungry while still eating SIX meals a day is your biggest issue, I think you’re doing alright. I had to tell myself all that today, I’m so lucky to be able to do this. All this “suffering” will be worth it 😤💪🏼
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#teamloud #loudperformancetraining #npcbodybuilding #npcpittsburgh @loudperformancetraining @derock240 #mindmusclenutrition @mindmusclenutrition
I was gonna type out a real long caption bout how today sucked and how drained I feel being on prep. Then I remembered NO ONE CARES. Doing cardio every morning, weighing a bunch of food, training everyday, it’s all a choice. In the grand scheme of things it means nothing and if being a little hungry while still eating SIX meals a day is your biggest issue, I think you’re doing alright. I had to tell myself all that today, I’m so lucky to be able to do this. All this “suffering” will be worth it 😤💪🏼 — #teamloud  #loudperformancetraining  #npcbodybuilding  #npcpittsburgh  @loudperformancetraining @derock240 #mindmusclenutrition  @mindmusclenutrition
Something I see way too often is competitors doing a show, then they take an abbreviated offseason and try to compete again 5-6 months later. More often than not, those people show up looking worse than they did at their previous show or exactly the same at best. 4-8 weeks after a show is spent recovering metabolically, just to turn it right back around and reduce calories again. Where was the time to make improvements? For the most part, all that was done was wasting 6 months worth of improving. Before you jump into a show after having just competed a few months back, ask yourself, "Am I ok with bringing the same exact package to the stage as I did last time?"
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If you weren't lean or conditioned enough the first show, this doesn't really apply. You can bring a way better look by sucking it up and "going there" with your diet and cardio.
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There's always a freak that can defy these odds and look drastically better in a few short months. It's just likely not you.
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If your coach suggests this or doesn’t at least tell you that it’s not a great idea when you ask, all they look at you as is a monthly payment. Very little concern for long term progression is present.
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#TeamLOUD #LOUDperformancetraining
@LOUDperformancetraining
Something I see way too often is competitors doing a show, then they take an abbreviated offseason and try to compete again 5-6 months later. More often than not, those people show up looking worse than they did at their previous show or exactly the same at best. 4-8 weeks after a show is spent recovering metabolically, just to turn it right back around and reduce calories again. Where was the time to make improvements? For the most part, all that was done was wasting 6 months worth of improving. Before you jump into a show after having just competed a few months back, ask yourself, "Am I ok with bringing the same exact package to the stage as I did last time?" ➖ If you weren't lean or conditioned enough the first show, this doesn't really apply. You can bring a way better look by sucking it up and "going there" with your diet and cardio. ➖ There's always a freak that can defy these odds and look drastically better in a few short months. It's just likely not you. ➖ If your coach suggests this or doesn’t at least tell you that it’s not a great idea when you ask, all they look at you as is a monthly payment. Very little concern for long term progression is present. ➖ #TeamLOUD  #LOUDperformancetraining  @LOUDperformancetraining
Anything worth accomplishing in life is gonna have an element of hard #DoTheHardStuff #LOUDPerformanceTraining #TeamLOUD
#SomethingIMissSunday spending time with family up in Northern Michigan, flexing with the bro, good food, beautiful sunsets, and getting some crazy workouts at hands down my favorite gym ever. Can’t wait to go back 🙌🏻
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#loudperformancetraining #bodybuilding #Michigan #brother #family #blessed #sunsets #beachdays
It’s easy during prep to become completely focused on your training and nutrition and lose site of whole body wellness. It’s hard to rest when you are determined, but there comes a point when you have to stop and listen to your body and mind. Sometimes replacing training with sleep and relaxation does a body good

#12weeksout #npcfigurecompetitor #competitionprep #restdays #sleep #mentalhealth #floridakeys #sundaymood  #fitover40 #fitmom #abs #girlswithmuscle #shelifts #eatclean #LOUDPerformanceTraining #teamloud
It’s easy during prep to become completely focused on your training and nutrition and lose site of whole body wellness. It’s hard to rest when you are determined, but there comes a point when you have to stop and listen to your body and mind. Sometimes replacing training with sleep and relaxation does a body good #12weeksout  #npcfigurecompetitor  #competitionprep  #restdays  #sleep  #mentalhealth  #floridakeys  #sundaymood  #fitover40  #fitmom  #abs  #girlswithmuscle  #shelifts  #eatclean  #LOUDPerformanceTraining  #teamloud 
No excuses just working the plan . 6 pounds down makes a huge difference 👌🏼💪🏼 #growingseason #girlswithmuscle #girlsthatlift #traindirty #slay #motiviation #1000weeksout #npc #figure #noexcuses #teamloud #loudperformancetraining
Mood
Mood
Challenges are what make life interesting and overcoming them is what makes life meaningful #overcome #fight #rise #nevergiveup #neversettle #believeinyourself #dreambig #goafteryourdreams #goafterwhatyouwant #willpower #mindset #pride #motivated #dedicated #desire #heart #work #workhard #hardestworkerintheroom #grind #hustle #runeverything #runeverythinglabs #loudperformancetraining #dreamteam @runeverythinglabs 📷 @troup385
One more post for #flexfriday💪🏼
Kerri enjoying that fullness after her two day carb up. This girl is morphing by the week!
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Repost @harrikerris_fit
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Happy & full of carbs 😄
#npcfigurecompetitor #TeamLOUD #WorkThePlan #fitchick #girlswholift #fitness #motivation #fit #fitfam #bodybuilding #instafit #fitspo #gymrat #lifestyle #fitnessaddict #dedication #wonderwoman #trainhard #fitlife #beastmode #gymtime #fitnessmodel #instafitness #npcfigure #npc #LOUDperformancetraining
One more post for #flexfriday 💪🏼 Kerri enjoying that fullness after her two day carb up. This girl is morphing by the week! - Repost @harrikerris_fit - Happy & full of carbs 😄 #npcfigurecompetitor  #TeamLOUD  #WorkThePlan  #fitchick  #girlswholift  #fitness  #motivation  #fit  #fitfam  #bodybuilding  #instafit  #fitspo  #gymrat  #lifestyle  #fitnessaddict  #dedication  #wonderwoman  #trainhard  #fitlife  #beastmode  #gymtime  #fitnessmodel  #instafitness  #npcfigure  #npc  #LOUDperformancetraining 
Me: Jump
@rosslitz: How high?
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When Ross sent over his starting pics, I thought he was 4 weeks out. We need to fill his legs out a bit while keeping weight down to make classic, so we have our work cut out for us and attention to detail will be a must. Way ahead of the game though and with a drive that can’t be taught, I’m excited to see what this cat can do.
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#LOUDperformancetraining #TeamLOUD www.TeamLOUD.com
Me: Jump @rosslitz: How high? ➖ When Ross sent over his starting pics, I thought he was 4 weeks out. We need to fill his legs out a bit while keeping weight down to make classic, so we have our work cut out for us and attention to detail will be a must. Way ahead of the game though and with a drive that can’t be taught, I’m excited to see what this cat can do. ➖ #LOUDperformancetraining  #TeamLOUD  www.TeamLOUD.com
Credit by @loudperformancetraining

Dialing it in for the Arnold Classic!
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Repost
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2 weeks out today, this prep has gone great!! I still have some weight to drop to get 197 lbs which is great gonna continue to get more conditioned and dry out over the next 2 weeks and bring my best ever package to the  #arnoldamateur
#buildbigger #LOUDperformancetraining #TeamLOUD #liveoutyourdreams #worktheplan #nofilter #npc #npcnewsonline #ifbb #classicphysique #classic #aeathetics #mastershredder #masswithclass #massthetics #shredz #fitnessmotivation #fitnessjourney #americanmadenutrition #americanwarrior #asf2018 #arnoldclassic #2018season #bringingmybest #keepgrinding
Credit by @loudperformancetraining Dialing it in for the Arnold Classic! ➖ Repost ➖ 2 weeks out today, this prep has gone great!! I still have some weight to drop to get 197 lbs which is great gonna continue to get more conditioned and dry out over the next 2 weeks and bring my best ever package to the #arnoldamateur  #buildbigger  #LOUDperformancetraining  #TeamLOUD  #liveoutyourdreams  #worktheplan  #nofilter  #npc  #npcnewsonline  #ifbb  #classicphysique  #classic  #aeathetics  #mastershredder  #masswithclass  #massthetics  #shredz  #fitnessmotivation  #fitnessjourney  #americanmadenutrition  #americanwarrior  #asf2018  #arnoldclassic  #2018season  #bringingmybest  #keepgrinding 
Dialing it in for the Arnold Classic!
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Repost @slim_jr2
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2 weeks out today, this prep has gone great!! I still have some weight to drop to get 197 lbs which is great gonna continue to get more conditioned and dry out over the next 2 weeks and bring my best ever package to the #arnoldamateur 
#buildbigger #LOUDperformancetraining #TeamLOUD #liveoutyourdreams #worktheplan #nofilter #npc #npcnewsonline #ifbb #classicphysique #classic #aeathetics #mastershredder #masswithclass #massthetics #shredz #fitnessmotivation #fitnessjourney #americanmadenutrition #americanwarrior #asf2018 #arnoldclassic #2018season #bringingmybest #keepgrinding
Dialing it in for the Arnold Classic! ➖ Repost @slim_jr2 ➖ 2 weeks out today, this prep has gone great!! I still have some weight to drop to get 197 lbs which is great gonna continue to get more conditioned and dry out over the next 2 weeks and bring my best ever package to the #arnoldamateur  #buildbigger  #LOUDperformancetraining  #TeamLOUD  #liveoutyourdreams  #worktheplan  #nofilter  #npc  #npcnewsonline  #ifbb  #classicphysique  #classic  #aeathetics  #mastershredder  #masswithclass  #massthetics  #shredz  #fitnessmotivation  #fitnessjourney  #americanmadenutrition  #americanwarrior  #asf2018  #arnoldclassic  #2018season  #bringingmybest  #keepgrinding 
Don’t strive to make your presence noticed, just make your absence felt ✨ ↠ F R E E☾ S ✼ U L ↞  #LMLML #LiveLifeFreely
Don’t strive to make your presence noticed, just make your absence felt ✨ ↠ F R E E☾ S ✼ U L ↞ #LMLML  #LiveLifeFreely 
2 weeks out today, this prep has gone great!! I still have some weight to drop to get 197 lbs which is great gonna continue to get more conditioned and dry out over the next 2 weeks and bring my best ever package to the #arnoldamateur 
#buildbigger #LOUDperformancetraining #TeamLOUD #liveoutyourdreams #worktheplan #nofilter #npc #npcnewsonline #ifbb #classicphysique #classic #aeathetics #mastershredder #masswithclass #massthetics #shredz #fitnessmotivation #fitnessjourney #americanmadenutrition #americanwarrior #asf2018 #arnoldclassic #2018season #bringingmybest #keepgrinding
2 weeks out today, this prep has gone great!! I still have some weight to drop to get 197 lbs which is great gonna continue to get more conditioned and dry out over the next 2 weeks and bring my best ever package to the #arnoldamateur  #buildbigger  #LOUDperformancetraining  #TeamLOUD  #liveoutyourdreams  #worktheplan  #nofilter  #npc  #npcnewsonline  #ifbb  #classicphysique  #classic  #aeathetics  #mastershredder  #masswithclass  #massthetics  #shredz  #fitnessmotivation  #fitnessjourney  #americanmadenutrition  #americanwarrior  #asf2018  #arnoldclassic  #2018season  #bringingmybest  #keepgrinding 
So inspired by @byrdie19 @loudperformancetraining we decided to try out these BFR (blood flow restriction) bands today. I was going for 10 reps with the bands then 10 reps without.. did not quite play out like that! 🤷🏻‍♀️The burn was real real!👊🏻@bykottos @fit.chicks.test.gym.shit @bonnypriest.ifbbpro #thefitnesszone #legday #loudperformancetraining
So inspired by @byrdie19 @loudperformancetraining we decided to try out these BFR (blood flow restriction) bands today. I was going for 10 reps with the bands then 10 reps without.. did not quite play out like that! 🤷🏻‍♀️The burn was real real!👊🏻@bykottos @fit.chicks.test.gym.shit @bonnypriest.ifbbpro #thefitnesszone  #legday  #loudperformancetraining 
Repost @byrdie19
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People that say you can’t get in shape or even be in the best shape of your life, in your 50’s, are lying to you.
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My amazing client decided it was time to focus on herself and make a change. She has a life full of her children, hubby, grandchildren, AND she is a full-time OR nurse. Even with her time limited, she makes no excuses to train with me in-person 3 times a week.
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Down 35lbs and having her “skinny clothes” no longer fit because they are too big, I’d say shes made the change she was looking for! (And we aren’t even finished 😉)
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Ready to make a positive change in your life? Email me: Cylda@teamloud.com #LOUDPerformanceTraining #TeamLOUD
Repost @byrdie19 ・・・ People that say you can’t get in shape or even be in the best shape of your life, in your 50’s, are lying to you. - My amazing client decided it was time to focus on herself and make a change. She has a life full of her children, hubby, grandchildren, AND she is a full-time OR nurse. Even with her time limited, she makes no excuses to train with me in-person 3 times a week. - Down 35lbs and having her “skinny clothes” no longer fit because they are too big, I’d say shes made the change she was looking for! (And we aren’t even finished 😉) - Ready to make a positive change in your life? Email me: Cylda@teamloud.com #LOUDPerformanceTraining  #TeamLOUD 
People that say you can’t get in shape or even be in the best shape of your life, in your 50’s, are lying to you.
-
My amazing client decided it was time to focus on herself and make a change. She has a life full of her children, hubby, grandchildren, AND she is a full-time OR nurse. Even with her time limited, she makes no excuses to train with me in-person 3 times a week.
-
Down 35lbs and having her “skinny clothes” no longer fit because they are too big, I’d say shes made the change she was looking for! (And we aren’t even finished 😉)
-
Ready to make a positive change in your life? Email me: Cylda@teamloud.com #LOUDPerformanceTraining #TeamLOUD
People that say you can’t get in shape or even be in the best shape of your life, in your 50’s, are lying to you. - My amazing client decided it was time to focus on herself and make a change. She has a life full of her children, hubby, grandchildren, AND she is a full-time OR nurse. Even with her time limited, she makes no excuses to train with me in-person 3 times a week. - Down 35lbs and having her “skinny clothes” no longer fit because they are too big, I’d say shes made the change she was looking for! (And we aren’t even finished 😉) - Ready to make a positive change in your life? Email me: Cylda@teamloud.com #LOUDPerformanceTraining  #TeamLOUD 
When the broski in law texts you this picture and says he wants another ripped Hershey bar for Valentine’s Day 🤣🤣🤣
#chocolateman #protan #theshreds #palmettoclassic2017 #npc #classicphysique #gettingthecompetitionbug #loudperformancetraining #teamloud #worktheplan #evogen #evogennutrition
Physique update: In November, I got fed up with where my physique was and decided to diet down a bit to get back to a more comfortable place. I pulled 17lbs off in that time (vacation included 🙌🏼) and felt confident in where I was sitting. Dieting with a #ketogenic approach, my insulin sensitivity is high and I’m now using that sensitivity to slingshot into some added growth. The plan from here is to slowly add carbs in where they are best utilized and work to grow some new muscle tissue without losing that sensitivity. The shift from full #keto to targeted keto has brought some water retention with it, but I’m ok with that and looking forward to filling my frame out even more. #LOUDPerformanceTraining #TeamLOUD #LMLML
Physique update: In November, I got fed up with where my physique was and decided to diet down a bit to get back to a more comfortable place. I pulled 17lbs off in that time (vacation included 🙌🏼) and felt confident in where I was sitting. Dieting with a #ketogenic  approach, my insulin sensitivity is high and I’m now using that sensitivity to slingshot into some added growth. The plan from here is to slowly add carbs in where they are best utilized and work to grow some new muscle tissue without losing that sensitivity. The shift from full #keto  to targeted keto has brought some water retention with it, but I’m ok with that and looking forward to filling my frame out even more. #LOUDPerformanceTraining  #TeamLOUD  #LMLML 
Almost time to start cutting and see what's under this off-season fluff!! Growing right into the show...@loudperformancetraining #ionlytakephotosfromtheback✌️💙💪
Almost time to start cutting and see what's under this off-season fluff!! Growing right into the show...@loudperformancetraining #ionlytakephotosfromtheback ✌️💙💪
Working set of rack deads 💀 perfect for adding thickness and definition 😎 video cred to my #swolemate @dhlung ❤️ #liftforlife #bethebestversionofyou #teamloud #loudperformancetraining #liveouturdreams #worktheplan #workharder #eatcleantraindirty #npc #npcfigure #figurecompetitor #roadtofigure
Everybody looking "brand new" this and wanting "state of the art" that. That's half the damn problem. Everyones too focused on the floors being freshly carpeted and the equipment being brand new, and not focused on working their ass off. Keep the state of the art, give me what is needed, and let me train hard.
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Trained at another crazy gym today in Manassas Virginia. @theshopgym is a 24000sq ft playground for adults. TONS of hand picked equipment, lounge area, posing room, and a large turf area. Something about training with a cement floor underneath you just feels right! Check this place out if you’re in the area.
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#TeamLOUD #LOUDperformancetraining
@LOUDperformancetraining
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@skullznbarbells district tee - Code: LOUD10
Everybody looking "brand new" this and wanting "state of the art" that. That's half the damn problem. Everyones too focused on the floors being freshly carpeted and the equipment being brand new, and not focused on working their ass off. Keep the state of the art, give me what is needed, and let me train hard. ➖ Trained at another crazy gym today in Manassas Virginia. @theshopgym is a 24000sq ft playground for adults. TONS of hand picked equipment, lounge area, posing room, and a large turf area. Something about training with a cement floor underneath you just feels right! Check this place out if you’re in the area. ➖ #TeamLOUD  #LOUDperformancetraining  @LOUDperformancetraining ➖ @skullznbarbells district tee - Code: LOUD10
@byrdie19 has been working with @calllmejess_ for five months now, and it hasn’t been the easiest journey. Jess is a genetic mesomorph and her body just naturally likes to hold weight and not lean out. While this can make building/holding muscle a bit easier(her legs are DOOOOPE!), it makes the cutting process pretty difficult. Constant applied pressure and a willingness to outwork negative emotions has Jess overcoming what many would give up on. Jess is local and trains out of the home base @raisethebarhealthandfitness, so the drain on her face is seen at times, but it’s ALWAYS followed by a gorgeous smile that inspires. This is what LOUD is all about. Figuring out what you want and doing what it takes to make it happen, even if that means battling the suck for a longer stretch.
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#LOUDperformancetraining #TeamLOUD www.TeamLOUD.com
@byrdie19 has been working with @calllmejess_ for five months now, and it hasn’t been the easiest journey. Jess is a genetic mesomorph and her body just naturally likes to hold weight and not lean out. While this can make building/holding muscle a bit easier(her legs are DOOOOPE!), it makes the cutting process pretty difficult. Constant applied pressure and a willingness to outwork negative emotions has Jess overcoming what many would give up on. Jess is local and trains out of the home base @raisethebarhealthandfitness, so the drain on her face is seen at times, but it’s ALWAYS followed by a gorgeous smile that inspires. This is what LOUD is all about. Figuring out what you want and doing what it takes to make it happen, even if that means battling the suck for a longer stretch. ➖ #LOUDperformancetraining  #TeamLOUD  www.TeamLOUD.com
#TrainingTipTuesday Banded leg squats. *this pic is from exactly one year ago* Having a band around the knees is a form of RNT (Reactive Neuromuscular Training). The band forces the knees into a valgus position, and you must reactively force your knees out. This helps to properly control them. 
If you push your knees against the band on the way up out of the squat, you will recruit your glute muscles more. When your glutes are being recruited, there is less load on the quads.

I did these for sets of 10 reps to an RPE of 8 and rested for 50 seconds between sets. #LOUDPerformanceTraining #RaiseTheBarGym #TeamLOUD
#TrainingTipTuesday  Banded leg squats. *this pic is from exactly one year ago* Having a band around the knees is a form of RNT (Reactive Neuromuscular Training). The band forces the knees into a valgus position, and you must reactively force your knees out. This helps to properly control them. If you push your knees against the band on the way up out of the squat, you will recruit your glute muscles more. When your glutes are being recruited, there is less load on the quads. I did these for sets of 10 reps to an RPE of 8 and rested for 50 seconds between sets. #LOUDPerformanceTraining  #RaiseTheBarGym  #TeamLOUD 
When your tired and in pain is when its most important, you might as well push yourself and get a reward from it💯
Throwin the 140s around 2.5 weeks out is all mental, I choose to win the mental game everyday! #motivationmonday #motivated #buildbigger #lightweightbaby #LOUDperformancetraining #TeamLOUD  #liveoutyourdreams #worktheplan #keepgrinding #chestday #npc #ifbb #classic #classicphysique #bodybuilding #mastershredder #masswithclass #massthetics #masswithclass #asf2018 #arnoldamateur #arnoldclassic #2018season
When your tired and in pain is when its most important, you might as well push yourself and get a reward from it💯 Throwin the 140s around 2.5 weeks out is all mental, I choose to win the mental game everyday! #motivationmonday  #motivated  #buildbigger  #lightweightbaby  #LOUDperformancetraining  #TeamLOUD  #liveoutyourdreams  #worktheplan  #keepgrinding  #chestday  #npc  #ifbb  #classic  #classicphysique  #bodybuilding  #mastershredder  #masswithclass  #massthetics  #masswithclass  #asf2018  #arnoldamateur  #arnoldclassic  #2018season 
@spriami showing off her muscle maturity and blossoming grainy already at 13 weeks out. Her legs hold a good bit more than her upper body, so we still have work to do, but it’s exciting to see her upper body already pretty much “there” in terms of what’s going to be needed on stage. It’s going to be balancing act keeping her full enough while tightening her lower up, but her attention to detail and consistency leave me no worries!
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Repost @spriami
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Nothing like a glass slipper to give a girl all the princess feels 👸🏻👑👠 Now just 14 weeks to work on this posing 
#glassslipper #competitionheels #npcfigureprep #BodyBuilding #shelifts #strongnotskinny #competitionprep #posingpractice #teamLOUD #loudperformancetraining #liveoutyourdreams #worktheplan
@spriami showing off her muscle maturity and blossoming grainy already at 13 weeks out. Her legs hold a good bit more than her upper body, so we still have work to do, but it’s exciting to see her upper body already pretty much “there” in terms of what’s going to be needed on stage. It’s going to be balancing act keeping her full enough while tightening her lower up, but her attention to detail and consistency leave me no worries! ➖ Repost @spriami ➖ Nothing like a glass slipper to give a girl all the princess feels 👸🏻👑👠 Now just 14 weeks to work on this posing #glassslipper  #competitionheels  #npcfigureprep  #BodyBuilding  #shelifts  #strongnotskinny  #competitionprep  #posingpractice  #teamLOUD  #loudperformancetraining  #liveoutyourdreams  #worktheplan 
Talk about two different people! From fast food daily to chicken & potato daily... 350lbs on the left and 252lbs on the right.  #DEFYALL #performix #performixdriven #gnc #onenewgnc #gnclivewell #pump #muscle #aesthetic #physique #fitness #health #gains #instafit #instafitness #determination #loudperformancetraining #motivation  #bodybuilding #bodybuilder  #performix4life #TaylorSwoleSwift #taylorswiftisamazing
One workout & cardio sesh at a time 💪🏼💦 can’t wait to have my abs back...in several weeks from now 😂🤷🏽‍♀️ #soaked #fitspo #workout #sweat #cardio #abs #core #flex #girlswholift #muscle #gymrat #nike #athleta #fitness #worktheplan #teamloud #fitfam #exercise #loudperformancetraining #girlswithmuscle #trusttheprocess #bikinibodyinprogress #mealprep #sundayfunday #weekonedown
Abs are staring to pop thanks to killer dieting and programming by @derock240 . Still have a long way to go but loving the results so far.
#loudperformancetraining #teamLOUD #npc #classicphysique #bodybuilding
My wheels are almost back!! #loudperformancetraining #bodybuilding
Got another great workout in at @iron_factory_gym_pittsburgh while I’m home in Pittsburgh yesterday. I trained legs with @j_janov @dougrunco and @aaron911twistedspeed (I puked🤢😂), while @shane_post_ @roy_merriman @slim_jr2 got extra douchey, took their shirts off, and trained back. @irina__fit destroyed glutes and @justjim2011 handled legs on his own. ➖
If you’re in the Washington PA area, you gotta check this gym out. If you’re in Pittsburgh, it’s worth the trip. The equipment is all smooth and really high quality, the music is cranked, and it’s an environment to grow in. Not many gyms like this around. Thanks to my boy @teamgratta for giving the area a real gym and pushing people to train hard. Any other gym would be asking you to leave, and he’s on his phone recording the madness with a smile on his face.
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I’m getting a group together to train, pose, and shoot the shit next Saturday at noon. We’re going to stay in Pittsburgh for this one and ANYONE in the area that wants to join, DM me! The more the merrier!
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#TeamLOUD #LOUDperformancetraining
@LOUDperformancetraining
Got another great workout in at @iron_factory_gym_pittsburgh while I’m home in Pittsburgh yesterday. I trained legs with @j_janov @dougrunco and @aaron911twistedspeed (I puked🤢😂), while @shane_post_ @roy_merriman @slim_jr2 got extra douchey, took their shirts off, and trained back. @irina__fit destroyed glutes and @justjim2011 handled legs on his own. ➖ If you’re in the Washington PA area, you gotta check this gym out. If you’re in Pittsburgh, it’s worth the trip. The equipment is all smooth and really high quality, the music is cranked, and it’s an environment to grow in. Not many gyms like this around. Thanks to my boy @teamgratta for giving the area a real gym and pushing people to train hard. Any other gym would be asking you to leave, and he’s on his phone recording the madness with a smile on his face. ➖ I’m getting a group together to train, pose, and shoot the shit next Saturday at noon. We’re going to stay in Pittsburgh for this one and ANYONE in the area that wants to join, DM me! The more the merrier! ➖ #TeamLOUD  #LOUDperformancetraining  @LOUDperformancetraining
#Repost @nic8nite
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Superfreak 😝😝😝 Back work on an empty tank with @legionfitnesselite .... stop wishing...start doing!💁🏾
Verily I say unto you... who ain't working?! 🤷🏾‍♀️ #justnic #wework #blessedandunstoppable #trainlikeagirl #trapqueen #prep #fliptheswitch #focused  #imnotgoinganywhere  #winterishere#wpd #fbb #trainingday #lessons #backday #eatcleanstaylean #muscleandmascara #femininemuscle #loudperformancetraining #legionfitnesselite #worldfemaleathletics  #loudaf #quarterturntotheright #neverthesame #neverquit  #locbaby #starterlocheadz #babylocs #haterswillsayitsphotoshop
#Repost  @nic8nite ・・・ Superfreak 😝😝😝 Back work on an empty tank with @legionfitnesselite .... stop wishing...start doing!💁🏾 Verily I say unto you... who ain't working?! 🤷🏾‍♀️ #justnic  #wework  #blessedandunstoppable  #trainlikeagirl  #trapqueen  #prep  #fliptheswitch  #focused  #imnotgoinganywhere  #winterishere #wpd  #fbb  #trainingday  #lessons  #backday  #eatcleanstaylean  #muscleandmascara  #femininemuscle  #loudperformancetraining  #legionfitnesselite  #worldfemaleathletics  #loudaf  #quarterturntotheright  #neverthesame  #neverquit  #locbaby  #starterlocheadz  #babylocs  #haterswillsayitsphotoshop 
Currently sitting 12 weeks out and feeling my best 🙌🏻🙌🏻 made my way down to State College today to train with this wild man.. and yes that’s straight ass sweat.. first place isn’t gonna come without taking my workouts to the next level. Don’t need to look pretty now. Trev and I started our journey training together back in 7th grade. Looking back I never would've guessed we'd be where we are at now. At 21 years of age were both on our way to making this dream a reality day in and out. He literally taught me what the word perseverance meant as a kid and even more important how to live it @trevor_brumbaugh.  You're truly my brother for life and I know no matter what comes your way or mine that we will handle it together and grow through it. Insane back session tonight... the volume and intensity was out of this world. No better way to spend a day growing with your homie. Another day closer and another day given to God 🙏🏻 #bodybuilding #fitnessmotivation #godisgood #fitness #perseverance #personaltrainer #dontquit #loudperformancetraining #liveoutyourdreams #dreambig #workharder #npcmensphysique #noexcuses #ambition #backday
Currently sitting 12 weeks out and feeling my best 🙌🏻🙌🏻 made my way down to State College today to train with this wild man.. and yes that’s straight ass sweat.. first place isn’t gonna come without taking my workouts to the next level. Don’t need to look pretty now. Trev and I started our journey training together back in 7th grade. Looking back I never would've guessed we'd be where we are at now. At 21 years of age were both on our way to making this dream a reality day in and out. He literally taught me what the word perseverance meant as a kid and even more important how to live it @trevor_brumbaugh. You're truly my brother for life and I know no matter what comes your way or mine that we will handle it together and grow through it. Insane back session tonight... the volume and intensity was out of this world. No better way to spend a day growing with your homie. Another day closer and another day given to God 🙏🏻 #bodybuilding  #fitnessmotivation  #godisgood  #fitness  #perseverance  #personaltrainer  #dontquit  #loudperformancetraining  #liveoutyourdreams  #dreambig  #workharder  #npcmensphysique  #noexcuses  #ambition  #backday 
The loud crew today! Had a great time and motivating day at the gym with these ppl, from competing against all these guys last yr to joining the @loudperformancetraining and I couldn't be happier! Getting to know these guys is fuckin awesome!
#loudperformancetraining #teamloud #liveoutyourdreams #worktheplan #classic #classicphysique #bodybuilding #mensphysique #bikini #npc #ifbb #ironfactory #buildbigger #backday #fitfam #gymfam #2018season
Getting in a crazy back workout with my loud fam @iron_factory_gym_pittsburgh @loudperformancetraining @derock240 @shane_post_ @roy_merriman me and roy want to apologize to @emschub for not inviting you... literally both got the gym and was like o shit what about em😕 #loudperformancetraining #buildbigger #TeamLOUD #liveoutyourdreams #worktheplan #npc #npcnewsonline #ifbb #classic #classicphysique #bodybuilding #bodybuildingmotivation #asf2018 #arnoldamateur #arnoldclassic #masswithclass #massthetics #aestheticsovereverything #aesthetic #mastershredder #dreamkilla
Getting in a crazy back workout with my loud fam @iron_factory_gym_pittsburgh @loudperformancetraining @derock240 @shane_post_ @roy_merriman me and roy want to apologize to @emschub for not inviting you... literally both got the gym and was like o shit what about em😕 #loudperformancetraining  #buildbigger  #TeamLOUD  #liveoutyourdreams  #worktheplan  #npc  #npcnewsonline  #ifbb  #classic  #classicphysique  #bodybuilding  #bodybuildingmotivation  #asf2018  #arnoldamateur  #arnoldclassic  #masswithclass  #massthetics  #aestheticsovereverything  #aesthetic  #mastershredder  #dreamkilla 
It’ll all be back soon... Just trust the process dude! #flashbackfridays #loudperformancetraining #bodybuilding
Had a blast as always with the squad ...hit shoulders hard and finished off with some rounds on the bag to really burn those delts and working on the cardiovascular ..✌️💙💪
Had a blast as always with the squad ...hit shoulders hard and finished off with some rounds on the bag to really burn those delts and working on the cardiovascular ..✌️💙💪
Had a great day with my the bossman @derock240 and thank you to @aroundthenpc_jm for having us down to shoot for the @npcnewsonlineofficialpage for my road to the Arnold! It's always a great day at Manions gym hanging with the JM and the prez!
#loudperformancetraining #TeamLOUD #worktheplan #liveoutyourdreams #manionsgym #npcnewsonline #roadtothearnold #classicphysique #classic #bodybuilding #bodybuildingmotivation #masswithclass #massthetics #aestheticsovereverything #pittsburgh #412 #asf2018 #arnoldamateur #arnoldclassic
Had a great day with my the bossman @derock240 and thank you to @aroundthenpc_jm for having us down to shoot for the @npcnewsonlineofficialpage for my road to the Arnold! It's always a great day at Manions gym hanging with the JM and the prez! #loudperformancetraining  #TeamLOUD  #worktheplan  #liveoutyourdreams  #manionsgym  #npcnewsonline  #roadtothearnold  #classicphysique  #classic  #bodybuilding  #bodybuildingmotivation  #masswithclass  #massthetics  #aestheticsovereverything  #pittsburgh  #412  #asf2018  #arnoldamateur  #arnoldclassic 
Had a blast today hanging out at the legendary Manion’s Gym, while @aroundthenpc_jm shot some training footage of @slim_jr2 as he prepares for the amateur classic physique division at the Arnold Classic in 3.5 weeks. It was inspiring being in the same gym that so many greats have trained and shot in.
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@npcnewsonlineofficialpage @arnoldsports
@LOUDperformancetraining #TeamLOUD
Had a blast today hanging out at the legendary Manion’s Gym, while @aroundthenpc_jm shot some training footage of @slim_jr2 as he prepares for the amateur classic physique division at the Arnold Classic in 3.5 weeks. It was inspiring being in the same gym that so many greats have trained and shot in. ➖ @npcnewsonlineofficialpage @arnoldsports @LOUDperformancetraining #TeamLOUD