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ryan_spiteri done_all

TRANSFORMATION SPECIALIST 🌍 WBFF PRO | 1 Up | MN 📲YouTube: Ryan Spiteri . 💥Transform & Gain Confidence 🔥Males & Females ▪️worldwide 🔓Was $198 Now $69 ⬇️START YOUR JOURNEY⬇️ https://ryanspiteri.com/8wk-transformation
3,005 posts
1.3m followers
657 following

🔥drag curl. read below 🔻 . this bicep exercise doesn’t have the range of motion as a normal curl would but the way you are lifting the bar increases the contraction so you can feel is a lot better. . ✳primay muscle: biceps ✳️sets: 4 ✳️reps: 10 ✳rest each set: 60 secs . 2018 is your year 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.

24 minutes ago comment 13 star 1,135

🎉2018 is your year! start your transformation 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com . for more info leave your email below without ".com . ✅100% custom ✅males & females ✅flexible dieting ✅carb cycling ✅choose your favourite foods ✅no meal timing ✅24/7 support ✅perfectly calculated for you ✅includes macros & calories ✅cater for all intolerances ✅money back guaranteed . 🚨get started 📲click the link 🔗 in my bio @ryan_spiteri or visit ryanspiteri.com

56 minutes ago comment 0 star 475

Day well spent relaxing at be beach with @erinspiteri . and by relaxing i mean planning next weeks work load . for the next 7 days i’m giving an extra custom training plan with every 8 week transformation . click the link 🔗 in my bio @ryan_spiteri or visit ryanspiteri.com to start your fitness journey.

8 hours ago comment 96 star 18,246

🚨real clients, real results. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com . ✅100% custom ✅males & females ✅flexible dieting ✅carb cycling ✅choose your favourite foods ✅no meal timing ✅24/7 support ✅perfectly calculated for you ✅includes macros & calories ✅cater for all intolerances ✅money back guaranteed . 🚨get started 📲click the link 🔗 in my bio @ryan_spiteri or visit ryanspiteri.com

10 hours ago comment 30 star 2,402

🔥back row . this is a brilliant piece of equipment, as you can see it allows you to get a much better range of movement . ✳primay muscle: lats ✳️sets: 4 ✳️reps: 10 ✳rest each set: 60 secs . transform and gain confidence 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.

Yesterday comment 82 star 9,936

🍚3 ingredient protein rice pudding . ✳️ingredients: ▪️1 cup of aborio rice ▪️4 cups of unsweetened almond milk ▪️3x scoops of @1upnutrition coconut ice-cream whey protein . ✳️method: 1️⃣in a microwave proof container, cook the rice in the almond milk covered on high for 10 mins. 2️⃣remove from the microwave., stir, and cook for a further 5 mins 3️⃣allow to cool for atleast 30mins once cool, add the protein and mix until well combined with no lumps. 4️⃣serve to eat right away or place in an air-tight container in the fridge for up to 3 days 9️⃣enjoy! . ✳️serves 6 ✳️calories per serve : 208 ✳️macros : 28c/4f/15p . #1upnutrition 20% off code: ryan20 #becomebetter

Yesterday comment 22 star 3,492

Patience . it’s something most of us lack . we live in a world where we want instant gratification . and most of the time, we can get it . but there’s times in your life when you need to be patient . one of those times is when you are wanting to transform your body . everyone wants to see results so fast . and when they don’t... . they give up . losing f*t and gaining muscle is a process . it didn’t take you 2 weeks to get to where you are now . you’ve probably slowly gotten fatter over the years . but when you finally decide to make the commitment to transform . you expect instant results. . my message to you . be patient and stay consistent. . no, it’s not going to happen straight away . but if you stay consistent with your plan you will see results. . if you’re ready to get started, click the link in my bio @ryan_spiteri or visit ryanspiteri.com

Yesterday comment 80 star 13,649

🚨real clients, real results. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com . ✅100% custom ✅males & females ✅flexible dieting ✅carb cycling ✅choose your favourite foods ✅no meal timing ✅24/7 support ✅perfectly calculated for you ✅includes macros & calories ✅cater for all intolerances ✅money back guaranteed . 🚨get started 📲click the link 🔗 in my bio @ryan_spiteri or visit ryanspiteri.com

Yesterday comment 12 star 2,035

Self discipline... . for me, self discipline derives from 2 things: . 1️⃣ motivation - if my goal is to get leaner and i’m motivated to do so, then in order to achieve my goal i need to have self discipline. . without it, i would fail. . 2️⃣habits - creating habits will help your self discipline. . two simple habits you can incorporate is to start just start with a small amount of exercise each day to be consistent and adding vegetables to 2 of your meals (it will help you keep you full to prevent you from snacking) . i often hear the lack of self discipline prevents people from even starting their transformation . in their mind they just think they aren’t disciplined enough so there’s no point in starting . others have tried a program, but have failed. . not everyone is born with self discipline, it’s something you can learn. . and it’s gotten to the point where i know most of you need help with it . so it’s a new goal of mine to help you become more disciplined so you can take on any challenge !

2 days ago comment 116 star 14,249

🚨spider curls ❌wrong vs ✅right - 👉comment your favourite bicep exercise within 60 seconds. i will send 3 of you a free ebook . ❌swinging ❌elbows moving back and forward . ✅elbows locked in place ✅pausing on contraction ✅controlled reps . ✳️muscle: biceps ✳️type : isolation ✳️sets : 4 ✳️reps : 8-12 ✳️rest: 60 sec . 🚨start your transformation and gain confidence 👇how to join👇 📲visit ryanspiteri.com or click the link in my bio @ryan_spiteri

3 days ago comment 138 star 12,289

🔥tricep pushdowns . okay so this is a slight variation, i’m more so pushing the bar straight down. my elbows are out quite wide. this variation is allowing me to lift heavier. . ✳primay muscle: triceps ✳️sets: 4 ✳️reps: 10 ✳rest each set: 60 secs . transform and gain confidence 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.

3 days ago comment 55 star 9,461

Chest superset . this is one of my favourite chest finisher supersets. ▪️pullovers - try keep your hips down and flex your pecs on contraction. ▪️pushups - make sure your back isn’t arching, keep it straight and do your pushups to failure. . ✳️sets: 3 ✳️reps: 8 - 10 on pullover ✳️rest: 90 sec . transform and gain confidence 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.

4 days ago comment 146 star 12,817

It was ruining my progress . i was following my diet, sticking to my macros all day . then it would get to the night time and i was just eating wayy too much . i was good from being in a deficit to a surplus within an hour . until i tried this simple hack . i just pushed my first meal back . so instead of eating at 8am, i’d eat at 12pm. . which allowed me to eat later at night so i didn’t go to bed hungry . soon as i started incorporating this i was able to follow my calories and i started dropping fat, fast. . ready to make 2018 your year? click the link in my bio @ryan_spiteri or visit ryanspiteri.com

4 days ago comment 85 star 14,689

🚨real clients, real results. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com . ✅100% custom ✅males & females ✅flexible dieting ✅carb cycling ✅choose your favourite foods ✅no meal timing ✅24/7 support ✅perfectly calculated for you ✅includes macros & calories ✅cater for all intolerances ✅money back guaranteed . 🚨get started 📲click the link 🔗 in my bio @ryan_spiteri or visit ryanspiteri.com

4 days ago comment 22 star 2,977

🔥hanging row . one of the best things about this exercise is you don’t even need a gym. when lifting yourself up you want to try hold the pause for a half second . ✳primay muscle: upper back ✳️sets: 4 ✳️reps: 10 ✳rest each set: 60 secs . transform and gain confidence 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.

5 days ago comment 118 star 9,743

Most men want to pretty much try get their arms as big as possible, but when dieting you might think your arms are getting smaller. but are they losing muscle ? . tag 3 friends below 👇

5 days ago comment 123 star 8,545

Building muscle takes time . if you haven’t already figured that out you soon will . i’ve trained for 10 years. consistently . except for the time i shattered my ankle to pieces. . but that’s a story for another day . i’m going to mention a few things that’s limiting your gains . 🥪food / calories - sometimes the problem is you are simply not eating enough food to grow. . 🥩protein - doesn’t take much research to know you need about 1-1.2g protein per lb of lean body weight. yet most people still aren’t getting enough in. i use @1upnutrition whey protein to help get my daily intake in, 2 scoop. . 🤯stress - i’ll visit the ‘hormone’ part to this another time. for now, just the fact you are stressed will cause you to either skip meals or binge eat on unhealthy food. . so there’s 3 reasons . but there’s more . and if you’ve gotten this far without scrolling past i suggest to go to facebook and search “teamrsf” . then join it 🙂 . but if you’re ready to start a new version of you, click the link in my bio @ryan_spiteri . or visit ryanspiteri.com . #1upnutrition #becomebetter #teamrsf

6 days ago comment 90 star 17,381

🔥plate curls . the difficulty is holding the plate, it’s an odd grip that makes doing these quite hard. this will target your outer biceps / forearms . ✳primay muscle: biceps ✳️sets: 4 ✳️reps: 10 ✳rest each set: 60 secs . transform and gain confidence 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.

1 weeks ago comment 75 star 10,190

But ryan, cardio is boring . how many times have i heard that before . is it boring ? . or are you just making excuses? . there’s many different ways to do your cardio . and you need to find what you enjoy the most . at the end of the day the sole purpose of cardio is to burn calories and get fit . lately i’ve been getting into some functional training which is great to burn calories . but you might like swimming, playing a ball sport, hiking etc . find what you enjoy the most and stop making excuses that cardio is boring . get out and get it done !

1 weeks ago comment 191 star 18,439

🔥low calorie vegan protein brownies . ✳️ingredients: ▪️1x over-ripe banana (mashed) ▪️1 cup of quick oats or oat flour ▪️1/2 a cup of cocoa powder ▪️3x scoops of @1upnutrition vegan choc protein ▪️1x teaspoon of baking powder ▪️3/4 of a cup of sugar-free maple syrup ▪️1x teaspoon of vanilla extract ▪️1/2 of a cup of coconut milk ▪️1/4 of a cup of coconut oil - melted ▪️1/2 a cup of sugar-free dark chocolate chips (optional - i didnt add these) . ✳️method: 1️⃣preheat your oven to 160c (320f) and line a square cake/brownie tin with baking paper 2️⃣add all of the wet ingredients to a bowl and mix well 3️⃣one by one add the dry ingredients and mix well after each is added 4️⃣add the sugar-free dark chocolate chips last and mix (if you want to use them, if not skip this step) 5️⃣pour the mixture into a brownie tin and spread evenly 6️⃣place the mixture in the oven and bake for 20-30mins depending on how “fudgy” you like them 7️⃣once cooked, take out of the oven and allow to cool in the tin before removing 8️⃣cut the brownies into 16 pieces and store in a air tight container for up to a week enjoy! . ✳️serves 16 ✳️calories per serve : 97 ✳️macros : 7c/5f/6p . #1upnutrition discount code: ryan20 #becomebetter #teamrsf

1 weeks ago comment 53 star 5,603