Craig Knott

@ItsJamesPowers Well done, great results. Everyone has there own journey and you've smashed yours

Life Update: On June 8th, 2024, I weighed 36 stone 9 lbs (232.7 kg / 513 lbs). Today, June 8th, 2026, I weigh 20 stone 9 lbs (131.1 kg / 289 lbs). That’s a total loss of 16 stone 0 lbs (101.6 kg / 224 lbs). This journey has taken willpower, determination, sacrifice, and the ability to keep moving forward through pain. Some days were far harder than others, but I never gave up. Along the way, I’ve been body-shamed, called names, judged, and made to feel low. Some people wouldn’t even give me the time of day because of the way I looked. But I never let it break me or define me. I kept going. I kept fighting. And I made it through. 16 stone gone. A healthier, stronger, happier version of me gained. 💪🔥 I’m a really nice guy, it’s a shame more people can’t see it…….

@Dyl_dose @DeanTTraining Since I've started using wrist cuffs 10.5kg on cable lateral raises is the heaviest i can go with proper controlled form, ( 7kg without cuffs)

@DeanTTraining Build up to pretty heavy weight with laterals too. It doesn’t have to be a light weight movement! I feel like I see a lot of people say it’s ineffective to do it heavier

Here’s how to develop Muscular Shoulders as fast as humanly possible: (See slides in posts below)

@DragosLives @Emmachuuks @bolexy2004 Thats my target 15%, hard work getting down the % figures but feeling and looking better for it

@Emmachuuks @bolexy2004 I would say 15%-17% (depending on body type ofc). More inclined towarda 15% though. That’s the best hormonal balance/ look/ strength/ size combo

Gym goers is maintaining around 20% body fat optimal for both physical comfort and a visibly bulky, muscular appearance?

@HormoneForge It will probably show something similar, had 2 hip replacements before age of 40.

@cknotty91 Don't put it off too long. Mine showed noticable bone loss in my lumbar spine. Going to be doing some bone growth therapy through my PCP.

DEXA scan May 8, 2026. 157.6 Pounds Lean Mass 38.6 Pounds Fat Mass 196 Pounds Total Weight 19.7% Body Fat This is when I'm supposed to say, "lots of room for improvement." 😂

@HormoneForge I think I'm going to give myself a couple more months before getting one. Gone from 30% fat to 21% fat in 6 months as per information from gym scan. Been totally niave on nutrition for years until following fitness and like minded people on here

@cknotty91 Yeah I found it by pure luck. Was about to book 2 scans for $350 at a clinic then I asked Grok to find me the cheapest option, it came up with the local university.

@HormoneForge Thats good, the UK 🇬🇧 has nothing like that just private clinics, which costs a absolute fortune.

@cknotty91 I was totally blown away. I think this is an older model too. It's at the local State University. $70 per scan. Can't beat it.

This week I did another round of loading up on Twitter products. If you want to find the brands I’ll tag them below this post. Revivo Mango—hydration formula Lean stix—good ole meat sticks Barbarian Clothing—high quality gym gear. Not the fake kind that is just stretchy or cut like garbage I loved them all. I want to put it another way, because “of course you did.” But, I did. I don’t really like drinking hydration formulas. They usually taste a little funny. Granted, I prefer plain water to just about anything. Revivo messaged me after my order and told me to put it in yogurt or just eat it. Like toss back the dry scoop. I was thinking “ehhhh” but did it anyway. I really liked it. I also eat it in yogurt. It tases really good. The formula is very complete. I love electrolytes for everything and Revivo fucks. Leanstix—the best meat sticks I’ve ever had. I’m serious. I recently had Chomps and they were so dry it was hard to get through two of them. These have great macros and somehow taste amazing. I don’t get it. But they’re insane. Barbarian—I ordered a tee, a hat, some grey sweats, and a grey hoodie. The tee is cut well. Hugs the chest and arms, still looks effortless. The sweats and hoodie are thick material and didn’t shrink at all after wash. The hat is a hat. I like it, it fits my humongous head. Branding is cool but not cringey. I’m not affiliated with any of these brands, I don’t know the guys, and I bought the stuff, it wasn’t free. Given the dishonesty of reviews and circle jerking that goes on here, I don’t want you to take my word for it. I’m just going to give some of them away and then you can see for yourself. 3 products. 3 winners. If you win one of them, I’ll order it and send it to your house. Easy peasy. Retweet to enter. Give 3 awesome brands some more recognition and retweet this post to enter. I’ll pick 3 random winners sometime this week.

@YOZIICFC @DeanTTraining Spray the potatoes with spray oil, salt and pepper. I like to add paprika and chilli flakes for a little twist.

@YOZIICFC @DeanTTraining 200 0c for 20 -22 mins

Friday used to be takeaway night @DeanTTraining changed my habits

@ChrisSzamshreda @DeanTTraining Surprisingly it was bolagnase powder, a bit of smoked paprika and dried chilli flakes 😋 👌

@cknotty91 @DeanTTraining Old El Paso taco seasoning makes ground beef better than the vast majority of takeout joints

@DeanTTraining This might be a dumb question. What is a refeed and why would you have one ?

7 DAYS A WEEK I know we say it all the time on here but this is QUITE LITERALLY the average person’s week every week for years on end: Monday = 750 Calorie Deficit Tuesday = 750 Calorie Deficit Wednesday = 750 Calorie Deficit Thursday = 750 Calorie Deficit Friday = 1000 Calorie Surplus Saturday = 1000 Calorie Surplus Sunday = 1000 Calorie Surplus If you do the math…that is NET NEUTRAL, folks So many people think weekends are a “reward” for their hard work during the week If you want to make progress, your weekends simply need to be a CONTINUATION of your week The “reward” you’re seeking? That comes in the form of you being the healthiest/fittest version of yourself after executing for many months! THAT is the reward!!!

@leansophfit Yeah, some lad was doing kneeling lat pulldown on the cable machine, just perking and twisting. He was with his girlfriend, didn't want to show him up 🤷‍♂️

Anyone ever look at others in the gym and see there form, the weight they are doing and the speed and being like 🤦‍♀️ & you want to go advice them but feel wrong for doing so as your not a PT in the gym even tho you have a little bit of knowledge from a level 2 & 3 course. Just me?

@TobzyTruth_ @Tegadeyforyou Chicken skin is high in fat

@Tegadeyforyou Why will wings has more calories?

Discovering that chicken wings carry the most calories and fat in a chicken explains a lot 🥹🥹

@gymmaxxfit @1sPlaza This will be our summer This week then piss down for 2 months

@1sPlaza Yeah we have like 11 months of doom and gloom here so need to make the most of the few times we get weather like this 😂 Usually have to supplement year round.

Leg session ✅ Breakfast ✅ Long walk ✅ Caffeinated ✅ Now to soak up the Vitamin D all day in Gods country.

@gymmaxxfit Pretty much bang on what I get, 5kg fat loss in 10 weeks. 💯 dialed in

If your weekly food shop looks something like this you will look, feel and perform the best you ever have.

@MrBrum43 @essexnproud @rexs_ma 🤣🤣

@essexnproud @rexs_ma I tried looking but I ain’t adding that thing to see it 😂😂

Head over to Facebook with a cuppa. The comments 🤣🤣🤣

@gymmaxxfit After following yourself and @DeanTTraining managed to get my calories down to 2200, I was probably on a daily basis consuming over and beyond 4000cal

@cknotty91 It’s eye opening when you first use one

One of the single best investments you will EVER make for your gym goals whether cutting or bulking is the humble food scale. Without it you will struggle to know if you are eating too much/too little and just leaving yourself gains on the table. A simple $10-$20 will accelerate your progress.