d_hamfit

Derek Hamilton | Athlete

️Aspiring Natural Physique Competitor
️Macro Counter • Flexible Dieter
️Fitness • Nutrition Enthusiast
️Gains Chaser
️Inspiration + Motivation

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“The man who moves a mountain begins by carrying away small stones”. - Confucius
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The left picture is 5 weeks ago at the start of my lean bulk. The right is my current. Though the changes are small, it’s motivating to see progress.
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My starting weight was around 172lbs and I’m currently about 174.6lbs. The goal is to try and gain as much lean mass with as little fat as possible over the next 4ish months.
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My current macros are set at 200g protein, 450g carbs, and 80g fats. Training on this much food has been a lot of fun. I’ve seen a steady increase in all lifts and have learned a lot about my body and how to fuel it prior to training. This phase should go till April/May and then I will start my first official prep for September @wnbfofficial and @officialocb_page shows.
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Side note, it’s time for @klynng to wax my back 😆😂

“The man who moves a mountain begins by carrying away small stones”. - Confucius . The left picture is 5 weeks ago at the start of my lean bulk. The right is my current. Though the changes are small, it’s motivating to see progress. . My starting weight was around 172lbs and I’m currently about 174.6lbs. The goal is to try and gain as much lean mass with as little fat as possible over the next 4ish months. . My current macros are set at 200g protein, 450g carbs, and 80g fats. Training on this much food has been a lot of fun. I’ve seen a steady increase in all lifts and have learned a lot about my body and how to fuel it prior to training. This phase should go till April/May and then I will start my first official prep for September @wnbfofficial and @officialocb_page shows. . Side note, it’s time for @klynng to wax my back - 2 months ago

722 Likes
29 Comments
7
Haven’t posted a #transformationtuesday post in a hot minute. 💯🔥🔥🔥
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It’s been 212 days since I started to get serious about fitness and nutrition. I started at 243lbs and got as low as 172lbs. I’m currently lean bulking and sit around 175-176lbs.
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No gimmicks, tricks, or 21 day fat blaster fads. My success comes from simple macro tracking and following a well designed training program.
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If I can do it, anyone can! Get out there and crush your goals!

Haven’t posted a #transformationtuesday post in a hot minute. . It’s been 212 days since I started to get serious about fitness and nutrition. I started at 243lbs and got as low as 172lbs. I’m currently lean bulking and sit around 175-176lbs. . No gimmicks, tricks, or 21 day fat blaster fads. My success comes from simple macro tracking and following a well designed training program. . If I can do it, anyone can! Get out there and crush your goals! - 2 months ago

764 Likes
48 Comments
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“Excellence isn’t a skill, it’s an attitude”!
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What a fun day this was! Looking back on these pictures it makes me want to already sign up for another @spartanrace .

The highlight of my race day was completing the rings obstacle. It’s the first one I saw and said “no way” but I rang that bell! Just wish there was a picture of it!!!
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Now that I know what to expect, I want to try and run one and see how competitive I can be. It’s a whole other game when you are racing for time, I’m sure.

“Excellence isn’t a skill, it’s an attitude”! . What a fun day this was! Looking back on these pictures it makes me want to already sign up for another @spartanrace . The highlight of my race day was completing the rings obstacle. It’s the first one I saw and said “no way” but I rang that bell! Just wish there was a picture of it!!! . Now that I know what to expect, I want to try and run one and see how competitive I can be. It’s a whole other game when you are racing for time, I’m sure. - 2 months ago

648 Likes
37 Comments
5
Just finished my Monday morning check in with coach @scottstevensonjr and had to run and do a quick ab check!
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Since starting to work together, we have slowly been increasing my calories in this lean bulking phase. While it’s felt good to be able to eat more food and see my lifts start to go up a bit, I keep seeing all these pictures of people competing and I just want to get lean! Like leaner than I was able to previously!! 😆😂🤣
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I know this is an important part of bringing my very best to the stage in September and October next year but man I can’t wait to start prepping! For now we stay the course and trust the process! 💪💪
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Do you bulk and cut with the seasons? Are you team forever cutting or bulking? What are you doing right now??? 👇👇👇

Just finished my Monday morning check in with coach @scottstevensonjr and had to run and do a quick ab check! . Since starting to work together, we have slowly been increasing my calories in this lean bulking phase. While it’s felt good to be able to eat more food and see my lifts start to go up a bit, I keep seeing all these pictures of people competing and I just want to get lean! Like leaner than I was able to previously!! 🤣 . I know this is an important part of bringing my very best to the stage in September and October next year but man I can’t wait to start prepping! For now we stay the course and trust the process! . Do you bulk and cut with the seasons? Are you team forever cutting or bulking? What are you doing right now??? - 2 months ago

621 Likes
45 Comments
4
Crossed a first off my list yesterday and ran my first @spartanrace completing the Fenway Park sprint. Man it was awesome!
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I was lucky enough to be able to join an awesome team from @the_training_project Being able to compete along side them was an amazing experience. Different levels of fitness coming together and pushing each other to succeed was truly inspiring.
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For me personally, I know for a fact, 6 months ago, I would not have been able to complete some of the obstacles I completed. I would have also been sucking wind the entire time! I am 100% hooked now and want to run in more of these. @Spartan trifecta? 🤔 Not sure if something like this would be counterproductive to my current training and goals but it’s something to think about for the future!
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Have you ever run in a Spartan before? What was your favorite obstacle?

Crossed a first off my list yesterday and ran my first @spartanrace completing the Fenway Park sprint. Man it was awesome! . I was lucky enough to be able to join an awesome team from @the_training_project Being able to compete along side them was an amazing experience. Different levels of fitness coming together and pushing each other to succeed was truly inspiring. . For me personally, I know for a fact, 6 months ago, I would not have been able to complete some of the obstacles I completed. I would have also been sucking wind the entire time! I am 100% hooked now and want to run in more of these. @Spartan trifecta? 🤔 Not sure if something like this would be counterproductive to my current training and goals but it’s something to think about for the future! . Have you ever run in a Spartan before? What was your favorite obstacle? - 2 months ago

508 Likes
55 Comments
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Little man is ready to go for #flexfriday with his “I get my muscles from Daddy” onesie 💪
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Friday’s can be tough for people. They mark the end of a long week. Hopefully you crushed your goals! They are also the start of the weekend. This is where dieting can suck. Stick to your plan, progress can be ruined if you fail to plan properly. But also remember it’s ok to enjoy life, make special treat fit and enjoy the best of both worlds!
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What are you doing this weekend!? Anything fun?? Leave a comment below!!! 👇👇👇

Little man is ready to go for #flexfriday with his “I get my muscles from Daddy” onesie . Friday’s can be tough for people. They mark the end of a long week. Hopefully you crushed your goals! They are also the start of the weekend. This is where dieting can suck. Stick to your plan, progress can be ruined if you fail to plan properly. But also remember it’s ok to enjoy life, make special treat fit and enjoy the best of both worlds! . What are you doing this weekend!? Anything fun?? Leave a comment below!!! - 2 months ago

646 Likes
48 Comments
5
“The bad news is time flies. The good news is you’re the pilot”. - Michael Altshuler
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Its #throwbackthursday and I can’t believe how fast time flies. It feels like yesterday she was little and I was fat 😆 This all started for her and the rest of my family 👨‍👩‍👧‍👦
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None of this would be possible without their support. The original goal was to get healthier, now it’s to bring home some hardware. The journey is long but it will go by fast. Time to get to work...
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Why do you do it? Leave a comment below! 👇👇👇

“The bad news is time flies. The good news is you’re the pilot”. - Michael Altshuler . Its #throwbackthursday and I can’t believe how fast time flies. It feels like yesterday she was little and I was fat This all started for her and the rest of my family . None of this would be possible without their support. The original goal was to get healthier, now it’s to bring home some hardware. The journey is long but it will go by fast. Time to get to work... . Why do you do it? Leave a comment below! - 2 months ago

405 Likes
27 Comments
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“The successful warrior, is the average man, with laser - like focus”. - Bruce Lee
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I’m feeling very focused lately. I know what my goals are and I know what it’s going to take to achieve them. I may just be an average man but I will become a successful warrior! 💪💪
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What does this quote mean to you? 👇👇👇

“The successful warrior, is the average man, with laser - like focus”. - Bruce Lee . I’m feeling very focused lately. I know what my goals are and I know what it’s going to take to achieve them. I may just be an average man but I will become a successful warrior! . What does this quote mean to you? - 3 months ago

460 Likes
25 Comments
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“I wrote this song as a message for help
On behalf of anybody findin' their-self
I wrote this letter to numb your pain
'Cause everyday I wake up, I'm feelin' the same...
I got issues just like you got issues” - Machine Gun Kelly (At my best)
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I’m a believer in everything happens for a reason. Today my gym was open but without power. Which means no WIFI. So while I could listen to music, I had to listen offline, luckily I have some playlists downloaded. I decided to throw on some MGK and at some point the above song “At my best” came on and the words really spoke to me...
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For most that see me, they see an outgoing, full of life, complete type A personality. What they don’t see is on the inside, on a daily basis I struggle with an anxiety disorder and panic attacks. For the most part because of my strong support system, I’ve got the daily struggle under control but there are times when it just becomes too much. The last week has been one of struggle for me....
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Luckily the gym has become a place where I can escape from all the noise, throw on my headphones, and get to work. For some there is no support system or outlet to escape and they suffer in silence. So like MGK, I’m writing this to let you know, you’re not alone and I feel your pain, cause everyday I wake up feeling the same....
. “This song's for anybody, yeah
Who feels like I did, never the cool kid
This song's for anybody
Who fought their way through, always remain true
This song's for anybody
The one's who tryin' to get it, the one's who dream it and live it
This song's for anybody” - MGK

“I wrote this song as a message for help On behalf of anybody findin' their-self I wrote this letter to numb your pain 'Cause everyday I wake up, I'm feelin' the same... I got issues just like you got issues” - Machine Gun Kelly (At my best) . I’m a believer in everything happens for a reason. Today my gym was open but without power. Which means no WIFI. So while I could listen to music, I had to listen offline, luckily I have some playlists downloaded. I decided to throw on some MGK and at some point the above song “At my best” came on and the words really spoke to me... . For most that see me, they see an outgoing, full of life, complete type A personality. What they don’t see is on the inside, on a daily basis I struggle with an anxiety disorder and panic attacks. For the most part because of my strong support system, I’ve got the daily struggle under control but there are times when it just becomes too much. The last week has been one of struggle for me.... . Luckily the gym has become a place where I can escape from all the noise, throw on my headphones, and get to work. For some there is no support system or outlet to escape and they suffer in silence. So like MGK, I’m writing this to let you know, you’re not alone and I feel your pain, cause everyday I wake up feeling the same.... . “This song's for anybody, yeah Who feels like I did, never the cool kid This song's for anybody Who fought their way through, always remain true This song's for anybody The one's who tryin' to get it, the one's who dream it and live it This song's for anybody” - MGK - 3 months ago

477 Likes
35 Comments
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#Sundayfunday is such a hard day for me to stay on track. Even in this phase, I’m trying to keep things under control and tracked.
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Monday through Saturday is easy but Sunday is a different beast for me. There is nothing better than football on the TV, all sorts of delicious food, and cold beer in the fridge.
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While it is easy to fit a treat or two into my macros, I really just want to eat all the foods and drink all the beers. 😆😂🤣
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I’m talking a steak and cheese sub, potato skins, onion rings, buffalo wings, nachos, and beers... lots of beer! 🍕🌭🍔🍟🌮🌯🍺
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What is your favorite type of tailgate food? Leave a comment below! 👇👇👇

#Sundayfunday is such a hard day for me to stay on track. Even in this phase, I’m trying to keep things under control and tracked. . Monday through Saturday is easy but Sunday is a different beast for me. There is nothing better than football on the TV, all sorts of delicious food, and cold beer in the fridge. . While it is easy to fit a treat or two into my macros, I really just want to eat all the foods and drink all the beers. 🤣 . I’m talking a steak and cheese sub, potato skins, onion rings, buffalo wings, nachos, and beers... lots of beer! 🌭🌮🌯 . What is your favorite type of tailgate food? Leave a comment below! - 3 months ago

386 Likes
28 Comments
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Lately I’ve been hearing a lot of “every time I see you, you get smaller and smaller”! While I appreciate the compliment, it’s bulking season!!! 😆😂🤣
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Quick run into the bathroom to check my gainz
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Maybe I need new polos that show off my arms? 🤔💪
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Who votes we #abolishsleevery ?

Lately I’ve been hearing a lot of “every time I see you, you get smaller and smaller”! While I appreciate the compliment, it’s bulking season!!! 🤣 . . . Quick run into the bathroom to check my gainz . . . Maybe I need new polos that show off my arms? 🤔 . . . Who votes we #abolishsleevery ? - 3 months ago

492 Likes
34 Comments
1
Today was check in day # 2 for the week with my coach @scottstevensonjr .

The more data you have, the better you can evaluate where you are at and make changes when necessary. So between the scale, measurements, and progress photos - we get a good overview of where I am at with my nutrition and training. 📈
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I was excited to get some great feedback on this weeks progress pictures. Even though it’s very early in the process, it looks like I am already re-gaining some lost muscle and moving in the right direction to adding some solid mass. I can’t wait to see what 6 more months of lean bulking can produce! 💪
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Today was an upper body training session. Between the added volume of my new program and @pescience prolific and high volume combo, the pump was unreal. It felt like my entire upper body was going to explode. I’m really enjoying this new training split! 💯🔥🔥🔥🔥
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What did you train today? Leave a comment below! 👇👇👇

Today was check in day # 2 for the week with my coach @scottstevensonjr . The more data you have, the better you can evaluate where you are at and make changes when necessary. So between the scale, measurements, and progress photos - we get a good overview of where I am at with my nutrition and training. . I was excited to get some great feedback on this weeks progress pictures. Even though it’s very early in the process, it looks like I am already re-gaining some lost muscle and moving in the right direction to adding some solid mass. I can’t wait to see what 6 more months of lean bulking can produce! . Today was an upper body training session. Between the added volume of my new program and @pescience prolific and high volume combo, the pump was unreal. It felt like my entire upper body was going to explode. I’m really enjoying this new training split! . What did you train today? Leave a comment below! - 3 months ago

558 Likes
49 Comments
4
Had to make an ATM deposit and could help but notice the bicep vein popping. So naturally I had to hold up the line to snap a pic.
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You’re so vain you probably think this is about you...
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Gains and veins 2018
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Stop honking... I’m going! 😆😂🤣

Had to make an ATM deposit and could help but notice the bicep vein popping. So naturally I had to hold up the line to snap a pic. . You’re so vain you probably think this is about you... . Gains and veins 2018 . Stop honking... I’m going! 🤣 - 3 months ago

279 Likes
29 Comments
0
#waybackwednesday update ⬇️⬇️
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I was .2 seconds away from deleting my IG page yesterday. Between training, my 9-5, family, I felt like trying to grow a successful social media page just wasn’t in the cards. But thanks to an awesome post and quick pep talk from one of my biggest influences @chris_elkins I’ve decided to keep at it. I truly do love sharing my journey and hope some may even enjoy seeing it!
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Over the last 2 weeks training has been awesome! 💯🔥🔥🔥 It feels really good to be in the gym and feel like I’m getting stronger. I’m really looking forward to continue pushing forward and working with my coach to get ready for a successful contest prep in 2018. 💪💪💪
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The picture on the left was exactly 1 year ago today. The right was from yesterday’s lower body session, showing off the new @gymshark gear. I look back on things like this and love to see how far I’ve come, in such a short time. My only regret is not taking control sooner. The good news is, it’s never too late and I look forward to progressing for years to come.
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Who are your biggest influences? Leave a comment below! 👇👇👇
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Follow @d_hamfit

#waybackwednesday update ️ . I was .2 seconds away from deleting my IG page yesterday. Between training, my 9-5, family, I felt like trying to grow a successful social media page just wasn’t in the cards. But thanks to an awesome post and quick pep talk from one of my biggest influences @chris_elkins I’ve decided to keep at it. I truly do love sharing my journey and hope some may even enjoy seeing it! . Over the last 2 weeks training has been awesome! It feels really good to be in the gym and feel like I’m getting stronger. I’m really looking forward to continue pushing forward and working with my coach to get ready for a successful contest prep in 2018. . The picture on the left was exactly 1 year ago today. The right was from yesterday’s lower body session, showing off the new @gymshark gear. I look back on things like this and love to see how far I’ve come, in such a short time. My only regret is not taking control sooner. The good news is, it’s never too late and I look forward to progressing for years to come. . Who are your biggest influences? Leave a comment below! . Follow @d_hamfit - 3 months ago

545 Likes
69 Comments
2
The human body is an amazing thing. After the first couple days of reintroducing extra carbs, my muscles already felt different. I’ve never been lean enough to actually bulk before, this is all a learning process and I’m really enjoying it.
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Besides the obvious getting to eat more, training with extra fuel in the tank is great. I feel an extra boost and the pump is insane.
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Time to enjoy the weekend!
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What are you doing this weekend? Anything fun? Leave a comment below! 👇👇👇
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Follow @d_hamfit

The human body is an amazing thing. After the first couple days of reintroducing extra carbs, my muscles already felt different. I’ve never been lean enough to actually bulk before, this is all a learning process and I’m really enjoying it. . Besides the obvious getting to eat more, training with extra fuel in the tank is great. I feel an extra boost and the pump is insane. . Time to enjoy the weekend! . What are you doing this weekend? Anything fun? Leave a comment below! . Follow @d_hamfit - 3 months ago

485 Likes
44 Comments
0
Fall in New England is one of my favorite times of year. The air is crisp. The leaves change color. Always lots of fairs and outdoor activities to do. 🍁🍂🍎🎃
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Here is a little fall #throwbackthursday as a reminder - no matter where you are in life, there is always time for change!
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What is your favorite season? Leave a comment below! 👇👇👇
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Follow @d_hamfit

Fall in New England is one of my favorite times of year. The air is crisp. The leaves change color. Always lots of fairs and outdoor activities to do. . Here is a little fall #throwbackthursday as a reminder - no matter where you are in life, there is always time for change! . What is your favorite season? Leave a comment below! . Follow @d_hamfit - 3 months ago

424 Likes
23 Comments
0
I’ve been a ghost 👻 on IG lately. Life has just been crazy! But crazy in a good way! My goal is to continue to be active on here and share my journey with others.
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Some BIG things have happened over the last week. I have officially marked my first 2 competitions on my 2018 calendar. @officialocb_page in September and @wnbfofficial in October.
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With that I have decided to work with @scottstevensonjr and be apart of the @fitnessliberty family. With his experience and knowledge, I know we are going to bring a quality package to the stage next year.
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I started a building phase this week. The plan is to gain 2-3lbs a month till March and then start dieting down till September. I’m pumped to see what kind of results we can get in the next handful of months!
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Follow @d_hamfit

I’ve been a ghost on IG lately. Life has just been crazy! But crazy in a good way! My goal is to continue to be active on here and share my journey with others. . Some BIG things have happened over the last week. I have officially marked my first 2 competitions on my 2018 calendar. @officialocb_page in September and @wnbfofficial in October. . With that I have decided to work with @scottstevensonjr and be apart of the @fitnessliberty family. With his experience and knowledge, I know we are going to bring a quality package to the stage next year. . I started a building phase this week. The plan is to gain 2-3lbs a month till March and then start dieting down till September. I’m pumped to see what kind of results we can get in the next handful of months! . Follow @d_hamfit - 3 months ago

520 Likes
34 Comments
4
Quick progress update ⬇️
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Weighed in at 175.6lbs this morning and feeling very lean. I can't ever remember weighing this much but more importantly I've never been this BF% and body composition. 💯🔥🔥🔥
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A couple more weeks and it's officially bulking season. 💥💪💪
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I have some very exciting things happening but I'll save that update for another day! 😎😎😎
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Follow @d_hamfit

Quick progress update ️ . Weighed in at 175.6lbs this morning and feeling very lean. I can't ever remember weighing this much but more importantly I've never been this BF% and body composition. . A couple more weeks and it's officially bulking season. . I have some very exciting things happening but I'll save that update for another day! 😎😎😎 . Follow @d_hamfit - 3 months ago

640 Likes
52 Comments
0
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