Mark Armstrong

@davefreezer @EDP24 @EveningNews @pinkun @BBCLookEast Good luck mate. You were always an absolute pleasure to work with. Top man.

Next chapter of my career has begun today, having said a fond farewell to the @EDP24, @EveningNews & @pinkun on Thursday after 13.5 years. Learned loads, laughed a lot and produced a lot of work that I was really proud of but really pleased to have joined @BBCLookEast.

@IanGabelli So sorry to hear this. Sending strength and positivity to you and your girlfriend.

The girlfriend had some shitty news this week, she’s been diagnosed with breast cancer. Its been a huge shock & not something we thought we’d hear with her only being 38. She’ll need surgery & treatment, but it should all end positively, she’s a fighter and will smash it.

@FinCreighton Rebuild

@Mike_Bacon @SpiffingCovers Awesome to see this. Inspiring mate - looking forward to reading.

@marleysevo What a thread - thank you.

seen some fucking horrible form in the gym this week. if you’re new to training, here’s my best advice for you. 1. firstly well done for taking control of your life. but don’t let this be another 30 day flash in the pan til next year. your goal is to find the thing you can do every week of every month for many years. if you already don’t like what you’re doing, it’s gonna be a quick slide back to your sofa and tinnies. fuck around and find out what training/exercises you find enjoyable. 2. there’s no rush. when you start, there’s a lot of dues to be paid with learning how to lift. for most people this takes years. even at 3 years in, i promise you don’t know shit. 3. education is the only way to fast track your progress. study and educate yourself like a fucking mad man. soak up every fucking ounce of information you can get your hands on. twitters your friend. youtube is your friend. getting a good coach will basically save you 5 years of your life. if you want a head start, here’s my full free guide on how to become jacked & handsome: jointheevo.com 4. everyone does dumb shit at first. don’t feel nervous about not being perfect straight away. it’s normal. nobody gives a shit. they’re too worried what you’re thinking of them. (everyone is focussed on themselves) 5. make you’re you’re not doing dumb shit with exercises that can hurt you with weight you can’t handle. you wanna be jacked and healthy + you’re motivated. but don’t go in like an excited puppy. you will get fucking hurt. 6. some training myths you’ll probably hear and start shpeeling. pre-remove these from your brain. - the protein window - time under tension - volume is the key to growth - bcaas - short rest times for hypertrophy, long rest times for strength - iifym - eat whatever you want as long as macros are met - cutting out carbs burns more fat - squat, bench and deadlift are the foundations of getting big - alcohol doesn’t affect your gains - workout the flabby area more to lose fat there - you need to punish the muscle at every angle and crawl out the gym - you can get jacked in 3 months - girls prefer dad bods - do cardio for fat loss, especially running - anything over 30g protein turns to fat - you stayed small cos you haven’t got that special supplement - you know it was a good workout when you feel pumped - going to the gym alone will stop you being fat - stretching before the workout prevents injuries - got to shock the muscle to keep it growing - avoid sugar it gives you aids - ab circuits are the way to 6 pack abs 7. there’s a lag of about 3-4 years before you see the fruits of your labor. whatever you started the gym for, be it attract women, feel confident, stop yourself dying young. these things come over time from the effort you put in today. stack your mini wins along with way like hitting pbs, filling out a top better. but don’t get discouraged when dua lipa isn’t leaving you 10 voicemails after 2 months of lifting. 8. do it for yourself, and keep it to yourself. you convince yourself you’re massive after that first 6 months of newbie gains. truth is you’re still pretty small. best thing you can do is not even mention you hit gym and then let people see you after some time. that ‘oh shit you got jacked’ is better than anything. 9. if you don’t eat enough, you’re don't grow. period. don’t listen to fucke who say tracking is pointless. they want to sell you a dream. a calorie surplus is required for your muscle to become bigger. (your first 6 months can deceive you with this but just hold this true). fucking eat. 10. you will get there. probably not to bodybuilder level. but a body 2x better than anyone you know. and that’s a mission well fucking worthy of pursuing. — hope that gives you some good ground to get started. the one thing i’d focus more than anything is staying in the game. keep learning. improving. getting less dumb. do this for long enough and you can expect good things to happen. no need to be cbum tomorrow, enjoy the process. marathon mindset. adios. MM

@JohnRadioTFI You’ve got the wrong @markarmy John. Please delete the above tweet immediately.

@mark__heath Get well soon Heathy… you’ll be back boxing/running in no time and you’ll appreciate even more 👊… oh and leave football to the youngsters mate 😉

Pain initially post op is not too bad, already doing leg raises and getting on the crutches. Sore throat and fuzzy head from anaesthetic, but minor details. Hope to head home shortly. Day two is apparently worse on the pain front 😂 Again, the NHS is fantastic 👍🏼

It’s ACL reconstruction day - hurrah! 🏥 Gonna start a thread 🧵 and add to it through recovery/rehab as a record for folks who have the same thing ⬇️ #ACLclub

@HLTCO Get well soon mate and just hope your son never starts watching Grizzy and the Lemmings…

An update on why I won’t be able to record the podcasts today. I didn’t open up to people on here about my cerebral palsy for sympathy but I do think it’s important to give people an insight into the everyday struggles it can bring when you have it to the level that I do. 🤝

@NorwichCBSFC How dreadful. Thoughts with Mark and his family as well as everyone at CBS

After speaking with individuals at the club over thats couple of days and to give some clarity around the current situation, we have been given permission to release the following statement. 💙🤍

@Mike_Bacon Good luck Mike. Thoroughly appreciated your help during my short time in Suffolk. You’re a top bloke and a big loss. Stay well mate.

I have some news…. After many enjoyable years of working for the EADT & Ipswich Star, I’ve decided the time is right for me to leave the business. Today is my last day. Thanks to everyone who has supported me throughout. I’m truly grateful.

@HLTCO Well done mate - good luck with it.

Here it is then, I am now on YouTube, you can all see my face. 12 years of anonymity are over. It’s genuinely scary to put myself out there for everyone to see but life is all about rolling the dice. Any RT’s or quote tweets are hugely appreciated. ❤️ youtu.be/nlN7SR6Icjk

@SachinNakrani I'm old enough to remember Robert Fleck...

@HLTCO Always enjoy your tweets mate. 👍

Strangely, tweets like this from people who clearly can’t stand me just increase my desire to carry on tweeting rather than jacking it all in.

@stevemagness Brilliant thread - thank you

Thanks for reading! Every week I post a similar thread on performance. Follow along. For a deeper dive, sign up for my free weekly newsletter: getrevue.co/profile/stevem…

How do you help your child become a champion? Chill out! Here are 9 lessons that I wish every parent knew when it came to supporting their child’s athletic and academic pursuits:

@davefreezer @EDP24 @pinkun Legend. You will be sorely missed but excited for you in your new role. Don’t be a stranger to your old Pink Un pals 😉

✍️ A bit of personal news. My time covering #NCFC is coming to an end soon, to become deputy head of news for @EDP24. I’ll be around for a few games yet but it means there’s a place in the @pinkun team up for grabs... archant.co.uk/vacancies#/job…

Been brilliant working on this for the past couple of months... @chris_sutton73 is an absolute must read/watch... make sure you subscribe so you can listen to his live Q&A with @cjsouthwell1902 on Thursday at 6.30pm.

@Pilkington_11 Hi Anthony - hope you're well. Could you please drop me a follow. Many thanks. Mark

@chrishendo9 @LowestoftTownFC Crikey mate - hope you get better soon

After a few weeks of not feeling myself, I ended up having a seizure at home last week. Currently trying to get to the bottom as to why, hope to be back out there with the team soon ⚽️ everyone at @LowestoftTownFC has been more than helpful ♥️

pinkun.com/sport/norwich-… Really enjoyed talking to @HLTCO about how #cpfc turned around their nightmare start in 2017 and what lessons #ncfc can learn...

@dmoxon_ @davefreezer I liked him. Coped extraordinarily well in extremely difficult circs for #LFC. Think this would be a really decent signing for #ncfc

@davefreezer @markarmy Yeah, he's got a lot to learn but with the right coach there's a good player in there I think. If NCFC can get him for a decent price, really good signing I think

The first link to Kabak had appeared in the Mail yesterday but the story was overtaken by Normann signing. Sounds like the #NCFC interest has now stepped up, ahead of deadline day. Another real signal of intent, potentially, must be high-level competition. pinkun.com/sport/norwich-…