an online Instagram web viewer
  • gerbenprnk
    Gerben🇳🇱
    @gerbenprnk

Images by gerbenprnk

💢TRANSFORMATION💢
For me, it’s al about dedication, working hard, setting goals and crush them!
-
This two pictures show my 4 years transformation. I changed my lifestyle and worked my ass of to achieve this shape.
-
I’m proud, but never satisfied!
-
-
-
📸 @marc.bu
-
-
#followme #transformation #betterbodies #menshealth #menshealthmagazine #guyswholift #transformations #bodygoals #shredded #absworkout #eatclean #bodybuilding #bodytrasformation #fitgroepnederland #fitfamnl
💢TRANSFORMATION💢 For me, it’s al about dedication, working hard, setting goals and crush them! - This two pictures show my 4 years transformation. I changed my lifestyle and worked my ass of to achieve this shape. - I’m proud, but never satisfied! - - - 📸 @marc.bu - - #followme  #transformation  #betterbodies  #menshealth  #menshealthmagazine  #guyswholift  #transformations  #bodygoals  #shredded  #absworkout  #eatclean  #bodybuilding  #bodytrasformation  #fitgroepnederland  #fitfamnl 
🍩Balance🍫
Sometimes people ask me: don’t you get tired of eating by schedule or don’t you miss eating everything you want ?
-
I personally love to eat by schedule. Ofcourse i do combine it with IIFYM (if it fits your macro’s) but in my case a schedule is the best option to get the results i want. 
It don’t “miss” eating everything i “want” because in fact..... I do. 
I do have my cheats and sometimes i eat a shitload of junkfood... just because i want to. And the fact that i eat by schedule to maintain working on my goals gives me the opportunity to do that without gaining weight of f*ck up my shape.
-
It’s all about balance guys. In my opinion there is no right or wrong in this case. Just do whatever makes you happy and works for you!
-
-
-
👕: full outfit by @oneathletic -
-
#junkfood #eatclean #chocolate #candyman #candyboy #bodybuilding #gunshow #guyswithtattoos #outfitoftheday #f4f #fitgroepnederland #fitdutchies #fitfamnl #bodybuilding
🍩Balance🍫 Sometimes people ask me: don’t you get tired of eating by schedule or don’t you miss eating everything you want ? - I personally love to eat by schedule. Ofcourse i do combine it with IIFYM (if it fits your macro’s) but in my case a schedule is the best option to get the results i want. It don’t “miss” eating everything i “want” because in fact..... I do. I do have my cheats and sometimes i eat a shitload of junkfood... just because i want to. And the fact that i eat by schedule to maintain working on my goals gives me the opportunity to do that without gaining weight of f*ck up my shape. - It’s all about balance guys. In my opinion there is no right or wrong in this case. Just do whatever makes you happy and works for you! - - - 👕: full outfit by @oneathletic - - #junkfood  #eatclean  #chocolate  #candyman  #candyboy  #bodybuilding  #gunshow  #guyswithtattoos  #outfitoftheday  #f4f  #fitgroepnederland  #fitdutchies  #fitfamnl  #bodybuilding 
✖️Monday motivation✖️
Attract what you expect. Reflect what you desire. Become what you respect. Mirror what you admire.
- 
Mirror mirror on the wall i’ll always get up after i fall. And whether i run, walk or have to crawl. I’ll set my goals and achieve them all.
-
-
-
#mondaymotivation #motivation #motivationalquotes #shredded #abs #abworkouts #perrysport #gunshow #veingame #fitgoals #guyswithtattoos #guyswithtattoos #maoritattoo #fitdutchies #fitgroepnederland #love #followback #instagramers #photooftheday #20likes #amazing #smile #instalike #igers #picoftheday #food #instadaily #instafollow
✖️Monday motivation✖️ Attract what you expect. Reflect what you desire. Become what you respect. Mirror what you admire. - Mirror mirror on the wall i’ll always get up after i fall. And whether i run, walk or have to crawl. I’ll set my goals and achieve them all. - - - #mondaymotivation  #motivation  #motivationalquotes  #shredded  #abs  #abworkouts  #perrysport  #gunshow  #veingame  #fitgoals  #guyswithtattoos  #guyswithtattoos  #maoritattoo  #fitdutchies  #fitgroepnederland  #love  #followback  #instagramers  #photooftheday  #20likes  #amazing  #smile  #instalike  #igers  #picoftheday  #food  #instadaily  #instafollow 
Vandaag met een vertegenwoordiging van @fitgroepnederland aanwezig geweest bij de opening van de flagship store van @perrysport.nl powerd by @nike
-
De nieuwe store van Perry heeft een experience box voor het uitvoeren van workouts en maakt gebruik van de nieuwste SafeSize 3D technologie voor het testen en aanmeten van de juiste (sport) schoenen. Zeker het bezoeken waard!
-
#perrysport #perry #flagshipstore #fitgroepnederland #fitfamnl #trainingtips #nike #utrecht #workout
Vandaag met een vertegenwoordiging van @fitgroepnederland aanwezig geweest bij de opening van de flagship store van @perrysport.nl powerd by @nike - De nieuwe store van Perry heeft een experience box voor het uitvoeren van workouts en maakt gebruik van de nieuwste SafeSize 3D technologie voor het testen en aanmeten van de juiste (sport) schoenen. Zeker het bezoeken waard! - #perrysport  #perry  #flagshipstore  #fitgroepnederland  #fitfamnl  #trainingtips  #nike  #utrecht  #workout 
🖤SHAPE UPDATE🖤
I got a lot of questions about my current shape. So here you go... my shape during the FIBO.
I’m 1,87 tall and my weight is arround the 85kg.
BF % .... i don’t know excactly but i’m more than happy with it ! ... never satisfied tho 🙄
-
Keep in mind that i’m not always this shredded. I was verry low in calories and skipped almost all carbs before the FIBO. This picture is also taken direct after a sick workout so the pump was real. Keeping it real guys💥
-
What do you think that my BF % is ?
-
-
-
👕 @oneathletic
📸 @martijnfit
-
-
-
#oneathletic #fibopower #fibo2018 #flexxing #shredding #cutting #absworkout #guyswithabs #guyswithtattoos #gainpost #gaintrick #newyorkcity #fitdutchies #fitness #fitfamnl #eatclean #personalbodyplan #prozis #gymwear #gymathlete
🖤SHAPE UPDATE🖤 I got a lot of questions about my current shape. So here you go... my shape during the FIBO. I’m 1,87 tall and my weight is arround the 85kg. BF % .... i don’t know excactly but i’m more than happy with it ! ... never satisfied tho 🙄 - Keep in mind that i’m not always this shredded. I was verry low in calories and skipped almost all carbs before the FIBO. This picture is also taken direct after a sick workout so the pump was real. Keeping it real guys💥 - What do you think that my BF % is ? - - - 👕 @oneathletic 📸 @martijnfit - - - #oneathletic  #fibopower  #fibo2018  #flexxing  #shredding  #cutting  #absworkout  #guyswithabs  #guyswithtattoos  #gainpost  #gaintrick  #newyorkcity  #fitdutchies  #fitness  #fitfamnl  #eatclean  #personalbodyplan  #prozis  #gymwear  #gymathlete 
🇩🇪FIBO 2018🇳🇱
Last shot of the FIBO madness. I’m still tired but proud when i look back at the past 5 days.
-
Now... back to reality
-
-
-
#fibo2018 #fibo #fibopower #cologne #deutschland #dutchbrand #thisisaerowear #gymkiller #fitgroepnederland #fitdutchies #fitfamnl #fitfam #eatclean #bodybuilding #mensphysique
💥FIBO MADNESS💥
So we killed the first 3 days (4 incl building the stand) at the FIBO!
-
It’s great to be here and have the opportunity to be part of the whole FIBO experience. Thank you so much for visiting our stand and all your support!
-
We are ready to rock the last day today!
-
-
-
#fibo2018 #fibopower2018 #fibopower #cologne #bodybuilding #eatclean #gunshow #trainingtips #fitfamnl #fitdutchies #thisisaerowear #dutchmodel #guyswithtattoos #guyswholift #fitshape
💥FIBO MADNESS💥 So we killed the first 3 days (4 incl building the stand) at the FIBO! - It’s great to be here and have the opportunity to be part of the whole FIBO experience. Thank you so much for visiting our stand and all your support! - We are ready to rock the last day today! - - - #fibo2018  #fibopower2018  #fibopower  #cologne  #bodybuilding  #eatclean  #gunshow  #trainingtips  #fitfamnl  #fitdutchies  #thisisaerowear  #dutchmodel  #guyswithtattoos  #guyswholift  #fitshape 
🔴FIBO⚫️
Come and meet us at the FIBO!
Power Hall 10.1 stand D25
-
Will i see you?!
-
-
-
#fibo2018 #thisisaerowear #fitgroepnederland #fitdutchies #fitguy #deutschland #trainingtips #bodybuilding #trainingtips #eatclean
💥🔊Kick-off🔊💥
Couldn’t have a better kick-off of the festival season. Last weekend i went to Rebirth festival wit @lexfrissen and @rvdooren. And ofcourse we had a meetup with some @fitgroepnederland team members!
-
🔜 Tomorrow it’s time to drive to cologne for the @fibo.de. I will be there for four days as a @thisisaerowear athlete with @martijnfit and @elienfit. I’m so excited!
- 
Keep an eye on my story ! I will keep you guys updated every day!
-
-
-
#fibo2018 #cologne #rebirthfestival #partying #festivals #livingthedream #workout #eatclean #partypics #bodybuilding #shredded #focus #personalbodyplan #fitfamnl #fitdutchies
💥🔊Kick-off🔊💥 Couldn’t have a better kick-off of the festival season. Last weekend i went to Rebirth festival wit @lexfrissen and @rvdooren. And ofcourse we had a meetup with some @fitgroepnederland team members! - 🔜 Tomorrow it’s time to drive to cologne for the @fibo.de. I will be there for four days as a @thisisaerowear athlete with @martijnfit and @elienfit. I’m so excited! - Keep an eye on my story ! I will keep you guys updated every day! - - - #fibo2018  #cologne  #rebirthfestival  #partying  #festivals  #livingthedream  #workout  #eatclean  #partypics  #bodybuilding  #shredded  #focus  #personalbodyplan  #fitfamnl  #fitdutchies 
⭐️Compete⭐️
If you continiously compete with others, you become bitter.
If you continuously compete with yourself, you become better.
-
-
-
#chestpress #foxgym #competition #compete #trainhard #focus #eatclean #fitfamnl #fitgroepnederland #f4f #gaintrick #guyswithtattoos #bodybuilding #fitdutchies
✔️Don’t give up✔️
Don’t give up. All your hard work will pay off soon. Stick with what you’re doing no matter how hard it gets.
-
🔝Stiff leg deadlift🔝
This is an ideal move for building a stronger lower back and leg strength.
-
Some tips:
•Stand erect with a shoulder-width, overhand grip
•Keep your chest high, abs tight and knees slightly unlocked. bend forward at the hips and let the bar track away from your body.
•Allow your lower back to round slightly as you descend.
•Pause when you feel a good stretch. Then carefully the motion by contracting your glutes and hamstrings. Let the bar come closer to your body as you approach the top position.
•Squeeze your abs, back and glutes at the top.
-
!! Proper control is essential!!
-
-
👕@thisisaerowear
🔺@prozis
-
-
#eastereggs #focus #trainingtips #biggerback #thisisaerowear #fibo2018 #bodybuilding #fitnessmotivation #eatclean #trainharderthanme #fitfamnl #fitdutchies #fitgroepnederland #prozis
✔️Don’t give up✔️ Don’t give up. All your hard work will pay off soon. Stick with what you’re doing no matter how hard it gets. - 🔝Stiff leg deadlift🔝 This is an ideal move for building a stronger lower back and leg strength. - Some tips: •Stand erect with a shoulder-width, overhand grip •Keep your chest high, abs tight and knees slightly unlocked. bend forward at the hips and let the bar track away from your body. •Allow your lower back to round slightly as you descend. •Pause when you feel a good stretch. Then carefully the motion by contracting your glutes and hamstrings. Let the bar come closer to your body as you approach the top position. •Squeeze your abs, back and glutes at the top. - !! Proper control is essential!! - - 👕@thisisaerowear 🔺@prozis - - #eastereggs  #focus  #trainingtips  #biggerback  #thisisaerowear  #fibo2018  #bodybuilding  #fitnessmotivation  #eatclean  #trainharderthanme  #fitfamnl  #fitdutchies  #fitgroepnederland  #prozis 
✨Monday motivation✨
Caption the quote of @thisisaerowear: “for who you are and what you stand for”
-
If you want to be happy you must be true to who you are. So just be who you are and not who the world wants you to be. Always be proud of who you are and not ashamed of how someone else sees you.
-
-
-
👕 @thisisaerowear
✔️ 10% discountcode Gerben10
-
-
-
#thisisaerowear #pullups #fibo2018 #focus #bodybuilding #gaintrick #biggernbetter #shredz #eatclean #dieetpro #fitgroepnederland #fitfamnl #fitdutchies #gymmotivation #gymwear
✨Monday motivation✨ Caption the quote of @thisisaerowear: “for who you are and what you stand for” - If you want to be happy you must be true to who you are. So just be who you are and not who the world wants you to be. Always be proud of who you are and not ashamed of how someone else sees you. - - - 👕 @thisisaerowear ✔️ 10% discountcode Gerben10 - - - #thisisaerowear  #pullups  #fibo2018  #focus  #bodybuilding  #gaintrick  #biggernbetter  #shredz  #eatclean  #dieetpro  #fitgroepnederland  #fitfamnl  #fitdutchies  #gymmotivation  #gymwear 
⚫️Focus⚪️
Wake up. 
Get ready and focus on what you want to accomplish today.
Then go for it.
-
Yesterday i went to Utrecht with @martijnfit and @elienfit to visit Newstyle Healthcenter. It’s a great gym with a lot of different training equipments. 
As you might know i like to visit different gyms. Keep an eye on the highligts on my page to see wich gyms i did visit!
-
-
-
👕 @thisisaerowear
☑️ 10% discountcode Gerben10
-
-
-
#mondaymotivation #instafit #fitfamnl #eatclean #teamwork #trainingtips #bodybuilding #gaintrick #f4f #focus #thisisaerowear #guyswithtattoos #gunshow #shredded
⚫️Focus⚪️ Wake up. Get ready and focus on what you want to accomplish today. Then go for it. - Yesterday i went to Utrecht with @martijnfit and @elienfit to visit Newstyle Healthcenter. It’s a great gym with a lot of different training equipments. As you might know i like to visit different gyms. Keep an eye on the highligts on my page to see wich gyms i did visit! - - - 👕 @thisisaerowear ☑️ 10% discountcode Gerben10 - - - #mondaymotivation  #instafit  #fitfamnl  #eatclean  #teamwork  #trainingtips  #bodybuilding  #gaintrick  #f4f  #focus  #thisisaerowear  #guyswithtattoos  #gunshow  #shredded 
🔪Gaining muscle while cutting?!🔪
I get a lot of questions about how i maintain and build muscle while cutting / not gaining fat.
-
So here are some tips. I don’t say that there is just one good way but hey, this works for me so why don’t share it with you?
1. Get your Calories from whole healthy foods. This doesn’t mean that you can’t eat unhealty at all. Its all about balance. But... when you want to be shredded... don’t cheat to much😏
2. Track your calories. This is something you should always do tho!
3. Workout for growth! An intense, effective workout routine is essential to stimulate growth
4. Include some cardio. I know.... not the thing you want to read or do. But implementing a few short (10-20mins), high intensity cardio sessions a week is a great way to keep those unwanted fat gains under control
-
Do you have any questions ? Feel free to send them in the comments below or send me a DM
-
Let the shredz be with you ! 💪
-
-
-
#trainingtips #shredz #eatcleantraindirty #gaintrain #veinzandgainz #foxgym #doyouevenlift #aerowear #fibo2018 #fitgroepnederland #fitfamnl #f4f
🔪Gaining muscle while cutting?!🔪 I get a lot of questions about how i maintain and build muscle while cutting / not gaining fat. - So here are some tips. I don’t say that there is just one good way but hey, this works for me so why don’t share it with you? 1. Get your Calories from whole healthy foods. This doesn’t mean that you can’t eat unhealty at all. Its all about balance. But... when you want to be shredded... don’t cheat to much😏 2. Track your calories. This is something you should always do tho! 3. Workout for growth! An intense, effective workout routine is essential to stimulate growth 4. Include some cardio. I know.... not the thing you want to read or do. But implementing a few short (10-20mins), high intensity cardio sessions a week is a great way to keep those unwanted fat gains under control - Do you have any questions ? Feel free to send them in the comments below or send me a DM - Let the shredz be with you ! 💪 - - - #trainingtips  #shredz  #eatcleantraindirty  #gaintrain  #veinzandgainz  #foxgym  #doyouevenlift  #aerowear  #fibo2018  #fitgroepnederland  #fitfamnl  #f4f 
🦊 - 🦁 - 🐺
One must be a fox to recognize traps and a lion to frighten wolves.
-
Anytime people are in very extreme circumstances, dealing with life and dealing with survival. I think we can find truth in those moments.
-
#TB to a sick workout @foxgymfam with @rickbierhuizen and @mikevd10 🦁
-
-
#foxgym #pullups #trainingtips #gaintrick #backgains #shredz #goalgetter #guyswithink #fitnessmotivation #fitfreak #fitfamnl #fitgroepnederland #fitdutchies #bodybuilding
🦊 - 🦁 - 🐺 One must be a fox to recognize traps and a lion to frighten wolves. - Anytime people are in very extreme circumstances, dealing with life and dealing with survival. I think we can find truth in those moments. - #TB  to a sick workout @foxgymfam with @rickbierhuizen and @mikevd10 🦁 - - #foxgym  #pullups  #trainingtips  #gaintrick  #backgains  #shredz  #goalgetter  #guyswithink  #fitnessmotivation  #fitfreak  #fitfamnl  #fitgroepnederland  #fitdutchies  #bodybuilding 
🍩Donut worry, be happy🍩
At this shot you see 8 donuts worth almost 2400 calories. And a (at this moment still.. 😜 ) happy me, ready to eat! As you might know, i and @mikevd10 joined @rickbierhuizen with the 10.000 carlories challenge. Did we make it?... The video Will be uploaded later !
-
-
-
#cheatmeal #donut #dunkindonuts #10000calories #challenge #eatclean #bodybuilding #bodygoal #fitfamnl #trainingtips #fitgroepnederland #thisisaerowear
💥Caption this Son Goku quote💥
If you make a decision for the right purpose, take it. Even if people think bad about you. People can give you a second chance but life will not - Son Goku
-
-
Today it’s time to hit the 10.000 kcal challenge with @rickbierhuizen and @mikevd10. Keep an eye on my story tonight and be sure to check out the YouTube Chanel of @rickbierhuizen for the aftermovie later. -
-
-
#goku #dragonballz #saturday #weekendvibes #traininsayian #eatclean #bodybuilding #doyouevenlift #hoistwear #f4f #fitfamnl #trainingtips #dutchies #guyswholift #chesttattoo #happycheatday
💥Caption this Son Goku quote💥 If you make a decision for the right purpose, take it. Even if people think bad about you. People can give you a second chance but life will not - Son Goku - - Today it’s time to hit the 10.000 kcal challenge with @rickbierhuizen and @mikevd10. Keep an eye on my story tonight and be sure to check out the YouTube Chanel of @rickbierhuizen for the aftermovie later. - - - #goku  #dragonballz  #saturday  #weekendvibes  #traininsayian  #eatclean  #bodybuilding  #doyouevenlift  #hoistwear  #f4f  #fitfamnl  #trainingtips  #dutchies  #guyswholift  #chesttattoo  #happycheatday 
⏳Life⌛️
Life consists of two days, one for you and one against you. So when it’s for you don’t be reckless, and when it’s against you be patient, for both days are a test for you.
-
-
📸 With my buddy @martijnfit at @foxgymfam Rotterdam.
👕 @doyouevenhoist -
-
-
#foxgymfam #buddy #swolemate #gaintrick #gainpost #focus #trainhard #fitfamnl #fitgroepnederland #bodybalance #guyswithtattoos #gunshow #maoritattoo #creatine #trainingtips