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Chris is down 8kg in 12 weeks, whilst adding a ton of muscle He’s always trained in the gym, he needed the structure and diet to know for a 100% FACT he was going to get ripped Work, kids, holiday,
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Having a relentless mindset when it comes to the gym is exactly how you see insane results in a matter of months Think of something you’re passionate about and always striving for more. Then turn thi
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Immensely proud of you brother. @_tom.birch_ came to me with the intention of getting in the best shape of his life and stayed true to his word. Completed everything I laid out for him with maximum
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Who knew it was as simple as 4 *DUCK* eggs πŸ¦†& 4 chicken eggs πŸ₯š The video was filmed at 5am, so maybe the early mornings got to me about the mispronunciation of duck eggs… Building muscle whilst l
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5 things I AVOID doing to get all 6 abs visible πŸ‘‡ 1️⃣ HIIT cardio This kills recovery and just adds unnecessary fatigue to your body and muscles. Great for your heart, terrible for gains. Stick to l
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5 days worth of food I’ll eat to get ripped No, eating this exact food shop won’t get you a cut 6 pack as we are different heights, weight, activity level, goals etc But centering your diet around a
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Ab circuits are a waste of time and don’t work Before you even start training your abs, your diet needs to be sorted in order for you to get lean, sustain the low body-fat and build muscle whilst low
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The only way to be sustainably be lean naturally while gaining muscle is to become that version of you far before you were ripped in the first place ❌ You never β€œget ripped” then ____ βœ… You identify
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What I eat to get lean & jacked πŸ‘‡ Meal 1: πŸ‘‰ 4 duck eggs πŸ‘‰ 4 chicken eggs πŸ‘‰ coffee Meal 2: πŸ‘‰ grass fed ground beef 500g πŸ‘‰ diced potatoes πŸ‘‰ tomato πŸ‘‰ lettuce (1/2 ice-burg) πŸ‘‰ cucumber (1/2 cu
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Your thoughts shape your reality If you view a negative event as an opportunity for you to overcome and become an even better person at the other end of it This growth will reflect in every other as
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Get these foods to shred fat whilst building muscleπŸ‘‡ πŸ‘‰ Proteins: πŸ₯© Ground beef, steak, chicken breast, eggs, tuna, salmon, cod πŸ‘‰ Carbohydrates πŸ₯” Potatoes, sweet potatoes & rice πŸ‘‰ Fruits πŸ₯
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If you finish a large meal and your stomach is completely full but mentally your still hungry that’s a mindset issue around diet and hunger Having structure, certainty what your doing is working and
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About @rorkegains

Rorke Ollerhead is a verified Instagram nano influencer. With 4.5K followers and 12 posts, rorkegains's account shows a follower-to-following ratio of 46.2:1. View all content anonymously on Pictame - no login required.

rorkegains's engagement rate sits at 0.76%. For accounts with 1K-10K followers, the average is around 5%, so there's some room to grow β€” though every community is unique.

Out of the last 12 posts, 92% are videos and 8% are photos. Notably, photos tend to get 1.4x more engagement than videos. Content shows up about every 4 days. Captions lean detailed, averaging 504 characters.

0.76% engagement rate β€” room to grow compared to average for 1K-10K follower accounts.
92% videos, 8% photos. Photos get 1.4x more engagement here.
Posts about every 4 days.
46.2:1 follower-to-following ratio.

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rorkegains
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@rorkegains

Rorke Ollerhead

Public
Posts
12
Top Hashtags
#artwork#art#architecture#artist#anime#beach#beauty#christmas

Explore the most impactful hashtags used in recent posts. These tags highlight the core interests and trending topics that define this profile's digital influence and content strategy.

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Popular Hashtags

#cat#memes#nofilter#flowers#amazing#hair#foodie#travelphotography#sky#nails#moda#video
Followers
4.5K
Following
98
Avg. Likes
34
Avg. Comments
1
Engagement
0.77%

I turn average bodies into lean & ripped physiques DM me β€œGAINS” for 1:1 Coaching πŸ‘‡ How I stay 9% body-fat with visibl...

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