Vinny Gough Training

This morning’s check-in: 97.1kg.⁣
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The goal right now isn’t just to gain weight. ⁣
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It’s to build quality size. ⁣
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Stay lean, look fuller, and get back to the physique I had a couple of years ago.⁣
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Since I started working with my coach again, I’m already in better shape than I was over the last couple of years.⁣
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It’s another reminder that no matter what level you’re at, we all need coaches.⁣
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It doesn’t matter how experienced you are or how motivated you think you are. ⁣
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Having someone to keep you accountable, push you, and make you do the exercises you need to do & not just the ones you enjoy, makes a huge difference.⁣
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My training is currently split like this:⁣
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* Day 1: Upper⁣
* Day 2: Lower⁣
* Day 3: Rest⁣
* Day 4: Push⁣
* Day 5: Pull⁣
* Day 6: Legs⁣
* Day 7: Rest⁣
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Nutrition is pretty simple.⁣
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Training days:⁣
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* 3,170 calories⁣
* 265g protein⁣
* 370g carbs⁣
* 70g fat⁣
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Rest days:⁣
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* 2,992 calories⁣
* 258g protein⁣
* 301g carbs⁣
* 84g fat⁣
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I’m not doing any extra cardio at the moment. ⁣
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Just getting my daily steps in, which average somewhere between 10,000 and 15,000 a day. ⁣
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I’m sure cardio will have to come in at some stage, but for now the focus is on training hard, recovering well, and growing.⁣
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I’ve also got a week off work starting now, and I genuinely can’t wait.⁣
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One of my best mates is flying over from Ireland, so the plan is to spend plenty of time at the beach, lots of tannage, switch off for a while, and finally de-stress.⁣
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Since moving to Lisbon, I feel like I’ve done nothing but sit behind my desk working. ⁣
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This week is exactly what I need before getting back into another big training block.

People often see where someone is now and assume it’s always been that way.⁣
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What they don’t see are the setbacks, the mistakes, the failures, and the times you had to start all over again.⁣
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Looking back, I wouldn’t change any of it.⁣
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The highs taught me confidence.⁣
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The lows taught me humility.⁣
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And rebuilding my life taught me purpose.⁣
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Everything I’ve been through is why I’m so passionate about helping the men I coach today.⁣
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If you’re going through a tough chapter right now, just remember…⁣
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Your current situation doesn’t have to be your final destination.⁣
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Thanks for following along. 👊

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Your weight hasn’t moved in two weeks and you’re panicking.⁣
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Cutting calories again, adding another cardio session, convincing yourself you’re not trying hard enough.⁣
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I get it, and here’s the thing, that’s almost never the right move.⁣
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I had a client dieting hard for weeks, smashing every session, dropping body fat steadily, and then it stalled. ⁣
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His energy dropped, his pumps went flat, and his photos started looking worse instead of better.⁣
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So instead of cutting further, I did the opposite.⁣
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Two day refeed. ⁣
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Calories pushed well above maintenance. ⁣
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A couple of cheat meals thrown in for good measure.⁣
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His weight went up initially. ⁣
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That’s exactly what you’d expect. ⁣
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Then it started dropping again, and his physique came back to life in the process.⁣
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Is a diet break the answer every time your weight stalls? ⁣
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No.⁣
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Sometimes it’s water, sodium, or a heavy training week messing with the scale, and that’s not a stall at all.⁣
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But if it’s been 10 to 14 days, your tracking’s honest, and nothing’s moving, that’s a real plateau.⁣
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And the instinct to punish yourself with less food when that happens, that’s the thing that actually kills progress.⁣
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Not the plateau itself.⁣
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Stalled and not sure if you need a refeed, a break, or just better tracking?⁣
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DM me PROGRAM and I’ll tell you straight.

No caption needed 💥

Dermot you absolute legend.

Can’t wait to see the finished pics from the shoot on Sunday 🤜🤛

The best bodybuilding program I’ve ever done is this.👇👇⁣
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Back when I was competing, I had six months to get my quads bigger and my hamstrings bigger, to compete at the top level.⁣
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Six months later I went on to win my WBFF pro card, and then went on to win the Pro World Championship that year.⁣
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This was the program that did it. ⁣
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A coach of mine gave it to me, and it’s still the best program I’ve ever done.⁣
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It’s incredible for breaking through plateaus, bringing up lagging body parts, getting an insane pump, or even just to use in short bursts before going away on holidays and looking savage with your top off.⁣
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The pumps last for days. ⁣
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The pump itself is insane.⁣
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I still use it myself from time to time, and I use it with clients who I feel are able for it.⁣
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👉If you want this program, completely free, no sales pitch, no catch, nothing, just DM me or comment below with the word “PROGRAM” and I’ll send you the full thing with explanations on how to do it.⁣

𝗙𝗿𝗼𝗺 𝗮𝘃𝗲𝗿𝗮𝗴𝗲 𝘁𝗼 𝗮 𝗽𝗵𝘆𝘀𝗶𝗾𝘂𝗲 𝗵𝗲’𝘀 𝗽𝗿𝗼𝘂𝗱 𝗼𝗳.⁣
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Let me explain.⁣
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This is my client, Will.⁣
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40 years old, busy career, and recently married.⁣
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When he came to me, he wanted to finally get into proper shape. Not “class fit.” Not “12-week challenge fit.” He wanted to actually look like he lifts weights.⁣
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Like a lot of men his age, he’d spent years doing Barry’s, HIIT classes, random online plans, and the usual fitness challenges.⁣
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He’d lose a bit of weight, then put it all back on again.⁣
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So we kept things simple.⁣
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Build muscle.⁣
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Get lean.⁣
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Look like a strong, athletic man, not someone who spends all week doing cardio classes.⁣
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I knew early on that he was going to do well.⁣
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He turned up.⁣
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He listened.⁣
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He trusted the process.⁣
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He did what I asked him to do.⁣
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And the results came.⁣
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He built muscle.⁣
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Dropped body fat.⁣
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His shoulders, chest and arms completely changed.⁣
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His waist got smaller.⁣
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His confidence went through the roof.⁣
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Now he’s 40 and in the best shape of his life.⁣
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More muscle.⁣
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Leaner.⁣
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Stronger.⁣
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Healthier.⁣
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One of the messages he sent me afterwards was, “Why didn’t I do this years ago? Why did I waste so much time doing classes and online challenges that never actually worked?”⁣
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I hear that all the time from men in their late 30s and 40s. The only difference is, Will stopped making excuses and finally committed to a proper plan.

A great couple of days back in Dublin.⁣
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I flew back on Saturday as Dermot was flying in from Bahrain for a video shoot on Sunday morning. ⁣
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We’ve been preparing for this for the last few months.⁣
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Dermot did a photoshoot back in December and, like most lads, put a little bit of weight back on afterwards. ⁣
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Rather than just letting things drift, I suggested we set a new goal and do a video shoot for his 40th birthday. ⁣
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He was all in from day one, stuck to the plan, and absolutely smashed it. ⁣
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He looked incredible, and I genuinely can’t wait to see the finished footage.⁣
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After the shoot, a some of the lads from the DOMIN8-4LIFE group joined myself and Neal O’Keeffe Coaching for our live training meetup.⁣
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We spent the day going through exercise ex*****on, showing them how to get more out of every movement, correcting technique, and helping each of them improve their form. ⁣
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Small changes in how you perform an exercise can make a massive difference to your results over time.⁣
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It was brilliant catching up with the guys I’d met before and finally meeting some of the newer members in person. ⁣
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Mike and Chris even flew over from the UK for the day, which was hugely appreciated.⁣
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These live meetups are something I really enjoy doing. ⁣
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Seeing the progress the lads have made online is one thing, but getting everyone together, training side by side, and helping them improve in person makes it even more rewarding.⁣
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Back home in Portugal now, but it was a brilliant weekend.⁣
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Roll on October for the next Dublin meetup. 💪

Quick back and biceps session outdoors in the sun today with dremilofficial before I fly back to Dublin.⁣
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This weekend is Dermot’s photo shoot, along with another DOMIN8-4LIFE in-person training day at Underground Fitness Ireland
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We start the morning by going through the upper-body exercises, where I explain how to perform each movement properly, the mistakes I see most often, and the small adjustments that make a huge difference. ⁣
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The guys then split into groups and I work with each of them individually, assessing their technique and giving them pointers to improve their form.⁣
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After a quick lunch, we do exactly the same for the lower body.⁣
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I run these training days every few months, and they’re always a brilliant experience. ⁣
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For a lot of the guys it’ll be their second or third time attending, but for some it’ll be the first time we’ve actually met in person rather than chatting over a computer screen 😂⁣
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It’s always great catching up with everyone face to face, and every single person leaves with better technique, more confidence in the gym, and a much better understanding of how to train properly.⁣
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Then it’s back to Lisbon on Tuesday.

Most people who meet me see this guy.⁣
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Blazer on, having a coffee, looks like he works in an office somewhere.⁣
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They’ve no clue what’s underneath the t shirt.⁣
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And here’s what a lot of people get wrong about why.⁣
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It’s not so I look good at a bar on a Saturday night. ⁣
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I don’t really do that anymore.⁣
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My idea of a good Saturday is a decent meal, somewhere chilled, home for 1am, Simba waiting on me.⁣
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I train and eat the way I do because I want to lead from the front.⁣
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I want to look like a man who has his s**t together, because I hold myself and my clients to a standard, and my body needs to reflect that. ⁣
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You can’t ask men to commit to a process you’re not living yourself.⁣
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And the truth is, looking after myself first isn’t selfish. ⁣
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It’s the opposite. ⁣
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It’s what lets me show up better for everyone else. ⁣
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More energy for my clients. ⁣
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More patience. ⁣
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More presence. ⁣
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I’m a better coach because I do the work, not despite it.⁣
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That’s what most of my clients actually want too, if I’m honest. It’s never really just the six pack.⁣
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They want to walk into a room and be taken seriously. ⁣
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They want people to listen when they talk. ⁣
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They want instant respect off people they’ve just met.⁣
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They want their wife proud of them. ⁣
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They want to be a role model their kids actually look up to.⁣
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The physique is just the proof. ⁣
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The real result is how you carry yourself because of it.⁣
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Same man in both photos. ⁣
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Same standard. ⁣
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One’s just wearing more clothes.⁣
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