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ryan_spiteri

TRANSFORMATION SPECIALIST 🌎 WBFF PRO | 1 Up | MNation . 💥Transform your body and gain confidence 🔥Males and Females 🔓Now $69. Was $198 ⬇️START YOUR JOURNEY⬇️ https://ryanspiteri.com/8-week-transformation-program/
2,325 posts
871.6k followers
692 following

🚨start your transformation and gain confidence. 👇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

comment 15 star 963 4 hours ago

🚨start your transformation 👇how to join👇 📲visit ryanspiteri.com or click the link 🔗 in my bio @ryan_spiteri . for more info leave your email below without ".com" . ✅100% custom 👦🏼👧🏻males & females 🍞🍦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 📲visit ryanspiteri.com or click the link 🔗 in my bio @ryan_spiteri

comment 25 star 1,716 8 hours ago

🚨dumbbell row with f*t grips . 🔥start your transformation 📲click the link 🔗 in my bio @ryan_spiteri or visit ryanspiteri.com . ✳️muscle : back ✳️type : compound ✳️sets : 4 ✳️reps : 10-15 . focus on keeping your arm as close as possible to the side of your body to ensure a proper contraction in your lats. . 🚨start your transformation 👇how to join👇 📲visit ryanspiteri.com or click the link in my bio @ryan_spiteri

comment 54 star 5,253 12 hours ago

Finish what you started!! a lot of time people tend to give up on things that they start purely because it gets hard or they aren’t seeing the immediate results. but often what they don’t realize is that by pushing through those times is when you end up reaching your desired goal. 💯 . if you quit you will never see the results you want. good things take time, don’t expect everything to always happen immediately. be patient and work hard and it will come. 💪 . a very famous quote is “a river cuts through rock, not because it is strong but because it is persistent”, apply this quote to your life. you don’t always have to have the most power or most immediate impact for results, often it just takes patience and commitment to sticking what you have set out to achieve. 👌 . think of something that you have started in your life and haven’t finished, whether it’s a workout plan, a business idea or a life change. i want you to take just one of those things today and try re implement that into your life and this time…stick to it. . 🚨start your transformation and gain confidence. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com

comment 83 star 11,381 18 hours ago

Why ive chose this food 👇 📧comment your email address below without ".com" for program info . ➡️beef (protein) - this helps me hit my daily protein intake, it also keeps me a bit fuller for longer than chicken or fish. it contains creatine as well. ➡️couscous (carb) - great long lasting energy for our body. couscous is also rich in fiber, which promotes a healthy digestive system. ➡️nuts (fat) - although people think by eating f*t it will make you fat, it's quite the opposite. nuts are a healthy f*t which is good for you. fats also keep you fuller for longer. ➡️mixed vegetables (fiber) - vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin a, and vitamin c. . to wash it down i've added half a scoop of @1upnutrition bcaa's 💪 discount code: ryan20 . 🚨start your transformation and gain confidence. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com

comment 43 star 3,162 Yesterday

🚨start your transformation and gain confidence. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com . for more info leave your email below without ".com . 👉client: @th0mas_thefitch3f . ✅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

comment 22 star 3,098 Yesterday

🚨tricep rope extensions 👎wrong vs 👍right . 🔥start your transformation 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com . ✳️correct form instructions: 1️⃣attach a rope to a high pulley and grab with a neutral grip 2️⃣standing upright with a small inclination forward, keeping arms close to your body. 3️⃣bring the rope down so at end of the movement, your arms are fully extended. exhale as you perform this movement. 4️⃣after holding for a second, at the contracted position, bring the rope slowly up to the starting point. breathe in as you perform this step. . 🚨start your transformation and gain confidence 👇how to join👇 📲visit ryanspiteri.com or click the link in my bio @ryan_spiteri

comment 76 star 6,592 Yesterday

🚨start your transformation 👇how to join👇 📲visit ryanspiteri.com or click the link 🔗 in my bio @ryan_spiteri . for more info leave your email below without ".com" . 👉client: @kyleo906 . ✅100% custom 👦🏼👧🏻males & females 🍞🍦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 📲visit ryanspiteri.com or click the link 🔗 in my bio @ryan_spiteri . 💻i'm online now, email me at [email protected] .

comment 26 star 2,674 2 days ago

🥞peanut butter pancakes! . ✳️ingredients: ▪️1 scoop @1upnutrition cinnamon french toast whey protein 1/2 cup egg whites (or 3 egg whites) ▪️1 tbsp coconut flour ▪️1/2 cup oatmeal (uncooked) ▪️1/2 medium banana ▪️2 tsp baking powder - toppings: ▪️2 servings @ieatprotein peanut butter #fitmix . ✳️method: 1️⃣mix all ingredients together until pancake like batter. 2️⃣place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake. 3️⃣cover the pancakes while they cook to help the inside cook faster. 4️⃣cook them for about 45 seconds to 1 minute on the first side, and then about 30-45 seconds on the other side. - 🚨save 20-40% off! use discount code: ryan20 click link in the bio 👉 @1upnutrition to take advantage of this amazing deal! - #ieatprotein #1upnutrition

comment 29 star 4,906 2 days ago

Have you been going through the days feeling tired and lethargic? well a poor sleep pattern might be the cause of this. believe it or not even if you feel like you have had a good few hours’ sleep it might not actually be enough. sleep is so crucial to our health and the benefits it has on our recovery after a good day’s workout. so, what can you do to ensure a better night’s sleep? . ✔ schedule – yes you should schedule your sleep. having a set bedtime each evening will help you fall asleep quicker as well as ensure a deeper/better sleep for yourself. it may make you feel a bit like a child having a set bedtime but you will get a great night’s sleep out of it. ✔ eat and drink – what we eat and drink or don’t eat and drink before bed has a massive impact on our sleep patterns. you don’t want to go to bed either hungry or stuffed. your discomfort might keep you up. also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet. also, things like caffeine products might cause you to struggle to fall asleep. ✔ avoid technology – having the bright screens of a phone or a tv in front of your face before trying to fall asleep does you no good!! at least half an hour before you want to go sleep put down all technology and pick up a book and read. ✔ include physical activity – being physically active means that your body will be more prone to rest and sleep. your body will feel like it needs to rest a lot more which means your body will fall asleep a lot quicker. ✔ manage stress – we all get stressed, its human nature to stress. however, as best as you possibly can you should try to avoid bad stress or at least find a way to manage it. being stressed will cause restless night’s sleep, and poor night’s sleep will leave you feeling more stressed, see the spiral effect happening here. . a better night’s sleep is important to you in so many ways. now that the sleep factor is taken care of now let me help take care of the training/diet side of things for you. 🚨start your transformation and gain confidence. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com

comment 60 star 11,939 2 days ago

🚨standing straight bar cable curl . i've been using @fatgripz which make every weight a lot harder 😂 but that just means more gains 💪 . ✳️muscle: biceps ✳️type : isolation ✳️sets : 4 ✳️reps : 8-10 ✳️rest: 60 sec

comment 54 star 8,027 3 days ago

I am pretty sure you have all heard that it comes down to diet. no amount of training, rest or supplementation could ever replace the effectiveness of a good diet. a good diet is the key element to great results.here are a few tips to keep in mind when thinking nutrition. . 🍛 think calories – calories after all are the big deal breaker. intake of calories can be the difference between weight gain and weight loss. so when you planning your nutrition make sure you getting the calories needed for your goal. i use @corepowerfoods each day which is very helpful as my time is limited to prep. 🍴 macros – each macro nutrient has a different function within the body. you need to plan how much of each macro nutrient you need in order to perform the desired function. and this all needs to fit in your overall calorie intake plan. 🕙 timing – how often you eat can greatly affect your results. personally i think a well portioned meal every 2-3 hours is what works best. but see what your body responds to and stick with that. 💦hydration – lastly it comes down to you getting enough water. water is life, it makes up most of your body and plays multiple vital roles in your body. make sure your diet contains enough water. . nutrition can be an interesting thing, especially seen as each person responds differently. but if you looking at going about it the right way then visit my website at ryanspiteri.com or click the link in my bio @ryan_spiteri.

comment 35 star 10,935 3 days ago

🚨start your transformation and gain confidence. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com. . for more info leave your email below without ".com . 👉client pictured: @justinmauro_ . ✅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

comment 154 star 3,645 3 days ago

🚨start your transformation 👇how to join👇 📲visit ryanspiteri.com or click the link 🔗 in my bio @ryan_spiteri . for more info leave your email below without ".com" . ✅100% custom 👦🏼👧🏻males & females 🍞🍦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 📲visit ryanspiteri.com or click the link 🔗 in my bio @ryan_spiteri .

comment 7 star 1,046 4 days ago

🚨dumbbell row 👎wrong vs 👍right . 🔥start your transformation 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com . ✳️correct form instructions: 1️⃣place one hand and leg on the bench and bend forward from the waist until parallel with the floor. 2️⃣pick the dumbbell up while keeping your back straight. 3️⃣pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary 4️⃣lower the dumbbell straight down to the starting position. 5️⃣switch sides and repeat again with the other arm. . 🚨start your transformation and gain confidence 👇how to join👇 📲visit ryanspiteri.com or click the link in my bio @ryan_spiteri

comment 120 star 13,085 4 days ago

🚨start your transformation and gain confidence. 👇how to join👇 📲click the link in my bio @ryan_spiteri or visit ryanspiteri.com . for more info leave your email below without ".com" . 👉client pictured: @camclark9446 . ✅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

comment 6 star 2,434 5 days ago

🚨under-hand front raise . ✳️primary muscle: front deltoids ✳️secondary muscle: upper pecs ✳️sets: 3 ✳️reps: 8-10 ✳️rest: 90 second . this exercise can actually target a bit of your pecs as well but when you do it later on in your shoulder routine then you will mainly just feel your shoulders, this is because they are already pre fatigued. . 🚨start your transformation ⬇️how to join⬇️ 📲ryanspiteri.com or click link in bio @ryan_spiteri

comment 84 star 9,450 5 days ago

🚨start your transformation and gain confidence. 👇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

comment 25 star 2,690 6 days ago

I hear people complain all the time that their diet is not working for them. however, when i look at their diet plans everything seems to be in order, so why then aren’t they seeing the results they want from their diet. well here are a few reasons why your diet might not be working for you!! . 📉lack of commitment – i don’t know what it is, but these days everyone just seems to want everything to happen instantly. don't complain if you don't look like a superhero from following your plan for 2 weeks. you need to commit to the journey, it takes. 📆dieting too long – this is quite the opposite of not committing to it. people make the mistake of sticking to a diet too long and their body no longer sees any more results. this generally happens from eating too little calories for too long of a period causing your metabolism to slow down. 🚫wrong macros / calories - if you want to shred and you are eating too much food then you will not see results, it's that simply. same goes if you want to bulk but not enough enough. . try apply these useful tips and see if that makes a difference to your results. 🚨start your transformation 👇how to join👇 📲visit ryanspiteri.com or click the link in my bio @ryan_spiteri

comment 37 star 8,643 6 days ago

🚨pin loaded tricep dips . 🔥start your transformation 📲visit ryanspiteri.com or click the link in my bio @ryan_spiteri . ✳️muscle: triceps ✳️type : compound ✳️sets : 4 ✳️reps : 8-10 ✳️rest: 90 sec . dips are one of my all time favourite exercises to grow triceps. i generally switch between pin loaded dips, weighted dips and plate loaded dips every 4-6 weeks. i'll focus on increasing the weight each week to get stronger. as you can see i've maxed out on this machine so it's time to move to weighted dips for 4-6 weeks. . 👕apparel by @musclenationofficial . 🚨start your transformation and gain confidence 👇how to join👇 📲visit ryanspiteri.com or click the link in my bio @ryan_spiteri

comment 51 star 8,769 6 days ago