For anyone who doesn't know me, my name is Finn, I am 23, I work as a Personal Trainer and Online Coach, and this year I will be competing as a Junior with the UKDFBA and a Novice with the BNBF.
I am 16 weeks into prep now, so apologies for the delay in creating this log. With everything going on and the uncertainty around shows due to COVID-19 I was reluctant to document my prep due to the potential chance of shows being cancelled. However, with things looking a lot more promising recently I though it's better late than never!
I am currently 14 weeks out from the UKDFBA Novice Championship (20th Sept), 15 weeks out from the BNBF Finals (27th Sept) and 18 weeks out from the UKDFBA finals (17th/18th Oct).
My goals are to win, of course they are, everyone wants to win and I think anyone who says otherwise is just kidding themselves! My primary focus is on winning a Junior British title with the UKDFBA. With this being my final chance to compete as a Junior, it would be awesome to get that accolade under my belt in my first year competing. I believe my goals are achievable, it is obviously just dependent on the competition!
I have been working with AJ since September 2019 and performed a very productive off-season with him prior to starting prep at the end of February. I will add some images at the end of this post, firstly from when I started with AJ (177lbs), my peak off-season look (207lbs) and my current look (186lbs).
You guys can follow me on Instagram if you don't already @finnkelly_coach and on Youtube just search for Finn Kelly. I will be updating this log weekly, feel free to ask me any questions!
Thanks for following along!
Sorry its been a few weeks since my last update, with the gyms opening here in England I've been pretty busy getting back into my PT work alongside my Online Coaching.
All is going really well here though, hope everyone is ok! Prep is still going very smoothly, feeling better and better each week with scale weight drops and strength progressions!
My physique came to life a little more due to getting back in the gym and a little more accuracy in training. I will attach a photo I posted on instagram of my back double bicep 1 week apart (pre-gym/training in the garage vs post first week back in the gym).
Currently hovering between 177-180. I am losing from Mon-Thu, then from Fri-Sun (my rest days are Thursday and Sunday and my refeed days are Friday and Saturday), the scale weight goes up as I fill up more. Hopefully this can continue to work and each week I drop a little more. Been dropping around 1lb on average per week lately.
Everything about training at the minute is mint. Loving being back in the gym, and in a new gym for me also (Progress Works in Glenfield, Leicestershire). The gym is very good and has some very decent bits of kit. Strength is still on the up and I don't see it slowing down anytime soon with how I'm feeling!
Food hasn't changed for a little while now, current macros are:
TD - C325 F55 P240
NTD - C275 F65 P220
REFEED - C550 F40 P210
Appetite is absolutely fine atm also, no periods of hunger at all due to managing food volume and nutrient timing well.
Again, this hasn't changed for some time.
TD Steps - 10k
NTD Steps - 12.5k
Cardio - 35mins @140-160bpm 1x per week (Thursday)
The only thing I'm having to be careful with now is not going over my steps due to PT work.
Sleep is in a really good spot, 7.5-8 hours per night, every night, waking up in my blue light blockers as I just end up falling asleep wearing them every night, waking up with them on, I can't be sleeping too badly! I don't track my sleep through an app due to inaccuracies of me sleeping next to Shannon, if she has a poor night and it logs it as me I don't want that Psychological stress thinking it could effect my session.
Will attach some of my most recent photos, having been taking many post-workout recently due to having to get back to train clients in the evening, but I'm feeling good and definitely leaner each week!
I do post on YouTube every Sunday night, so if you're wanting more of an in-depth view into me/my training/prep then head over there, just search 'Finn Kelly' on YouTube!
Any questions or comments feel free to ask!
Cheers guys :)
I hope everyone is doing well and trust you're all excited to get back in the gyms from next weekend!
Just a quick update on me:
Lowest weigh-in of prep today at 180lbs. Refeeds are doing a great job currently, increasing performance and fullness while holding weight, then I drop weight gradually through the week (check my previous post to see exact macros).
Training is going well currently, especially my lower body sessions. Push, Pull and Upper are decent, I'm just getting a little frustrated with free weight movements and I am looking forward to getting back on some machines/cables.
Still zero issues with appetite and adherence, from a nutrition perspective, it's been a breeze so far.
No recent changes to expenditure or food seen as we're losing at a good rate (~1lb per week on average).
Sleep is in a great position, 7.5-8 hours per night sleeping right through.
I'll drop a recent photo below, this was post back to back refeed days on Friday and Saturday the week just gone.
If you want more of an insight on my day to day routine, follow me on instagram (@finnkelly_coach) and subscribe to my YouTube (Finn Kelly).
Thanks for following along guys and have a good day :)
Hi guys, I hope everyone is well!
Shit news yesterday regarding gyms not re-opening, but we keep moving forward regardless, still got the same goals to achieve!
13, 14 and 17 weeks out from the shows now, and this past weekend we added a back to back refeed on Friday and Saturday. Primary reason for adding the reseed days was due to a slight drop in performance.
Current nutrition set up is:
TD - 350C / 55F / 240P
NTD - 300C / 65F / 220P
Refeed - 550C / 40F / 210P
I will add some photos from post-refeed. I definitely felt the benefit, especially on Saturday during my leg session. Weight held over the high days (186lbs) and has dropped slightly now (184lbs), hopefully we can keep this momentum up over the coming weeks!
Training wise is going pretty well. Leg sessions are flying. Pull is decent, just having to monitor my lower back and sciatica issues as much as possible which holds me back a fair bit. Barbell pressing is a real struggle at the minute, stability is very poor and I feel I am in real need of a smith/chest press machine to get more out of my chest. The bin dips are decent though!
Check out my Youtube Channel for more of an insight on my day to day life during prep!
Hope everyone is having a great day and thanks for following along!