Untitled

[rickwestman]

By far one of the greatest throwback achievements That even surprised me. Not just from winning, when all hope was hanging by a thread, but because I followed through with a goal that seemed stupid and impossible. Let me explain! This photo was my final comp of three which I completed over just 2 weeks. So starting in my home town (Melbourne) and winning 2nd place after a trial and error of a new peak week which didn’t really work the way I liked. After taking a break for one meal it was back onto my 2nd peak week while flying up north to Darwin where I had a couple days to prep meals in my hotel kettle (see the struggle on my YouTube lol) and ended up placing 3rd in my class and 2nd in the overall. (Some of the judges even spoke to me after and shared the reasons why I wasn’t placed higher “politics”). Then while everyone enjoyed the after party I was having a light salad and packing my bags to catch a 1am flight East to Queensland. If you don’t know Australia well, this is the place people walk around shredded all year as it’s the perfect weather for it. (So I was already doubtful) Anyway, Arriving 12 hours before I was to step on stage due to some miss information. I had only honey and rice cakes to get me by and the handful of asparagus sticks I had eaten for breakfast to get me by. Finally I had my time to shine! knowing this was my final show, I just couldn’t wait to get some food in and get it over with. All the doubt and stress just left my mind as I thought about giving it everything I had for one last time. I was happy just to see my dad after 2 years and finally relax. So pulling out 1st place in my class and 2nd in the overall was a huge surprise. But like I said, it wasn’t the trophies or the top positions in half my country. It was knowing I have much more to give than what I thought. Just like I believe you can do more than what you think your capable of. I dare you to try something outside the normal. www.rickwestmanfitness.com.au (at Australia) https://www.instagram.com/p/CaWuX0CpGoX/?utm_medium=tumblr

[rickwestman]

Most influencers will tell you; to lose weight you just have to eat less calories than your body needs… Although it’s very true, they all forget to mention how your state of mind may cope with this added routine. Take your time with your health and fitness like you do with everything else that’s important to you. Remember it’s a long term investment, if your good to it now you will have it for longer. So If you are looking to start to test the waters of dieting this is probably the worst time to jump right in but it doesn’t mean you can’t start. Before the new year start to track the foods you eat now and try calculating how many calories you eat on a few days of the week and let me know your current body weight and what calories your eating on average? I’m currently on 2800-3000 just intuitively eating but when I want to be ready for a shoot or show I’ll count exactly to the macro. Hope this helps you enjoy the last of 2021 and start to plan for 2022. If you do want online coaching you can DM me the word 2022 and we can start talking about changing your training and diet to fit the lifestyle you want. www.rickwestmanfitness.com.au (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CXak6UjpbdA/?utm_medium=tumblr

[rickwestman]

Bodybuilding has always interested me and iv experienced so many changes with different ways of training and dieting to know that there is no one diet or workout program that fits all for all time. You will find that a diet will change as your life transforms and here are some examples of just a few of the things that will change as you progress; - lean mass - daily expenditure (job, hobbies, outings) - serious injuries - seasons You need to understand how to find the closest estimate to begin your journey from and learn how to change along the way to always see progress. (at Australia) https://www.instagram.com/p/CXA9YRcpSzH/?utm_medium=tumblr

[rickwestman]

Found some old photos from my first ever photoshoot trial run from 2014. How times have changed. (at Geelong, Victoria) https://www.instagram.com/p/CW-VR-NJs3p/?utm_medium=tumblr

[rickwestman]

My secret to losing fat and staying lean… Don’t sit down and don’t rest. You don’t need to go hard every single day but if you just keep moving you will be so busy you won’t have time to eat junk food or fall into a the habit of giving in to every little excuse that sounds good at the time. Think about what you want most and replace that with what your about to give in for now. You will thank me latter 🤙🏼 Living Lean 🌎 Stay lean 💪🏻 My website is in my bio for great free info or you can go over to www.rickwestmanfitness.com.au Clothing: @ntrl_army Website: www.ntrlarmyapparel.com (at Derrimut 24:7 Gym) https://www.instagram.com/p/CW2sWmjpfRI/?utm_medium=tumblr

[rickwestman]

The tradie physique 💪🏻 🔨 We only train for longevity just like the @rinnai_au 😁 Build a physique that will last with my online coaching. DM me the word LAST to chat to me about what I can offer you 🚱 #mensweightlosscoach (at Geelong, Victoria) https://www.instagram.com/p/CWnSE7JJlXL/?utm_medium=tumblr

[rickwestman]

The before and after of my dress ups. Gotta hide the war wounds from paintball the other week. Warning for those going to try it….. wear overalls. 😉 Still fitting into my tops is a win before hitting up a big night out. (at Australia) https://www.instagram.com/p/CWknGqkpCEN/?utm_medium=tumblr

[rickwestman]

My breakfast meals don’t vary too much. This is so simple to make and has been a goto breakfast for the last 13 years for me. ✅Rolled oats ✅Frozen mixed berries ✅Chocolate protein powder. Instruction: 1. Weigh in your oats and frozen berries 2. Add water (just enough to cover the ingredients) 3. Microwave for 2 mins 4. Drain excess water (don’t worry the berries still have plenty of juices) 5. Mix in protein and your done! Your PROATS are ready and you could have this meal anytime of the day. #proats (at Australia) https://www.instagram.com/p/CWK3-3_JMRA/?utm_medium=tumblr

[rickwestman]

I heard that getting on the cones helps with recovery ❤️‍🩹 So I went to get my own 🤪 #pinecones (at Pine Cone Garden) https://www.instagram.com/p/CWIhuK4pUK4/?utm_medium=tumblr

[rickwestman]

Time to get the foundation work out. The size of my legs have always been chasing my minds eye. It’s time to change that and put some proper time and effort into these thoroughbred legs😅 #legvolume (at Derrimut 24:7 Gym) https://www.instagram.com/p/CWFyZz9plJa/?utm_medium=tumblr

[rickwestman]

It take real muscle to do real work. Stop looking for the shortcuts and put in the work. If you do this you will always have what you want. Demolished this section of the building in a few hours for nice and quick shoulder pump. 😁 Followed by a forearm destruction to hand load them into a bin. #tradiegains (at Melbourne, Victoria, Australia) https://www.instagram.com/p/CWDJgkqpAM5/?utm_medium=tumblr

[rickwestman]

To be successful in yourself, you need to be willing to sacrifice who you are and what you know right now to make room for experiences and opportunities you have never tried. If you keep thinking your the best and you know it all you will never be able to learn more or be more. You don’t have to be dumb, you just have to be humble and enjoy the weightless feeling of being a beginner at everything. If you never settle for good enough, you will have what you want and be who you want to be. The only finish line in life is death. (at Australia) https://www.instagram.com/p/CVt40sqJU7t/?utm_medium=tumblr

[rickwestman]

Time to escape lockdown and finally get back into a stable gym routine. (at Platform 9¾) https://www.instagram.com/p/CVfS7srJGNQ/?utm_medium=tumblr

[rickwestman]

What do you mean I needs weights? This is how I did it in lockdown! (at Derrimut 24:7 Gym) https://www.instagram.com/p/CVP1nMBp3pP/?utm_medium=tumblr

[rickwestman]

Iv never been one to wear watches during workouts or for long durations but the Garmin (instinct) watch has been pretty light and helpful when I need to track things like: - Steps per day - Heart rate - Sunset and sunrise 🌅 - Date - And now I’m use to looking at my wrist for the time instead of reaching for my phone all the time. (Which I’m trying to create new habits to spend less time on my phone) - I’ve also read it can track reps and sets but I’m yet to discovery how this works. - It also sends notifications from your phone if calls and messages come through from my fitness app so I don’t miss any of my clients messages. It’s not too expensive, so taking it to work and getting covered in concrete or dust is fine 👍🏻 @garminau @garmin #garminwatch #garmin #garmininstinct #tech #watchtech (at Australia) https://www.instagram.com/p/CVJq36-hd4q/?utm_medium=tumblr

[rickwestman]

👉TRY THESE home chest and triceps exercises. You can use these to level up your next chest workouts by adding 1-2 or going next level and adding all of them to top of your total training volume. 1. 🕷 Spiders push-ups 2. 🐱 Panther shoulder taps 3. 🕺 Disco Dancers 4. 💪🏻 Single arm press ups (at Geelong, Victoria) https://www.instagram.com/p/CUy3r2zJkqj/?utm_medium=tumblr

[rickwestman]

How can you complain that your freedom has been taken when you’ve never really experienced it. Throwback to the most freedom I have experienced during a 45 second free fall over the Swiss Alps. #feelfree (at Switzerland) https://www.instagram.com/p/CUbWhhVJEyR/?utm_medium=tumblr