Peter Yeates

Super excited to announce I'm joining forces with the @5percentnutrition family. We all remember the legacy that @1dayumay left. He was a pioneer and really opened up the conversation around PEDs at a time when it was taboo to talk about. These days there are many pro bodybuilders, hormone experts, athletes and doctors talking about the risks and benefits of many different 'supplements'. The more knowledge out there and the more it's talked about the easier it becomes for people to make educated choices. Rich believed that only 5% of all people were willing to sacrifice what it took to succeed at the next level. It doesn't matter if your passions lay outside the weight room, as he firmly believed anyone could adopt the necessary mindset and discipline. And thus, the 5%ER and 5% MENTALITY was born! - 5%nutrition even have nootropics available! I've got a healthy 15% discount code for you. As always FOREVERPEAKING 5%nutrition have some awesome supps for both enhanced and natty lifters. Check them out. Link in bio. We 5 percenters baby! #5percentnutrition, #5percenterforlife, #richpiana, #5percentambassador, #whateverittakes, #loveitkillit #supplements #supps #5% #richpiana #8hourarmworkout #alldayyoumay #fullasfuck #freakshow #5150 #biggerbytheday

Already missing being this shredded. It's hard to come out lean af after a competion and slowly look more normal over the coming weeks. However, gains need to be made and this muscle ain't gonna build itself. Lesgo . . . #fitnessaddict #cardio #fitnessmotivation #strong #aesthetics #physique #getfit #body #bodybuilder #weightloss #gymrat #fitlife #gymtime #nopainnogain #instafit #gymlife #fitgirl #fila #saintmorta

We did a thing. ✨🔒♥️

Looking to spice up your back/bis day? Save and share this with your gym buddy for your next session! This high volume day will cook your back 🔥 #back #training #deadlifts #lats #biceps #gymtime #thicck #babygotback #fmg

Read caption below: The pain you feel today is the strength you feel tomorrow. The pursuit of fitness and a healthy lifestyle is almost always talked about positively. Today we’re going to focus on using negativity and pain as a catalyst for becoming better. I’ve been training in gyms for more than half of my life. During that time, it hasn't all been smooth sailing. With life comes surprises, setbacks, and challenges. For the most part, I haven't let these get in the way of my training. In fact, I use them as fuel.  Some examples of these would be: Death in the family. I remember when dad died I was in the gym the next day. Although I already knew the gym was good for mental health, this was the time it was really cemented into me and became a part of me. Going through a rough patch in a relationship or even a break up. We’ve all seen or heard the phrase online, break ups make body builders. I can recall times in the gym being so emotional and hurt that I was holding back tears. Honestly, these are some of the best workouts I’ve ever had. Temporarily turning that pain into anger can unleash something primal in you. I’ve hit a number of PBs this way. The pain of inadequacy. When you feel like you're not good enough, imagine lifting a weight you’ve never lifted. Now you’ve proven you can. Sometimes I’ll even invent pain and pressure. The classic “if you don't lift this your whole family dies”. If you can do this in the gym, you can apply this anywhere else in life. When times are tough would you rather walk about as big and strong, or soft and weak? To wrap up I want to challenge you. The next time life gets in your way, face the pain in the eye and push yourself physically. That pain you feel will give you strength tomorrow.

Progression 💪 From my body building competition debut to my most recent comp. This is about 5 years of progression. From 91kg to 108 stage weight. When starting out in the gym, it would be fairly easy to gain 5-10kg a year in lean muscle. Once you've been training for over a decade, the rate of gains will obviously slow down. The main thing is that we progress. I see so many guys in the gym go for years and still look the same. I couldn't imagine anything worse than putting hundreds of hours a year into something and not having anything to show for it. Stay focused and keep growing! 👊

1. You don't have a plan. If you don't have a clear objective in and out of the gym, your body won't just magically transform into what you want. If you don't even know what you want, how will your body bllpp 2. You're not tracking your workouts. Progressive overload is key. You need to be increasing the weight, reps, or volume, or you will forever stay the same. 3. You're tracking your macros. Imagine trying to drive interstate on an empty tank. You're not going to get very far. If you're trying to grow and you're not giving the fuel your body needs, it just won't grow. 4. Recovery. This is something that is often overlooked. Are you getting enough sleep? Are you having rest days? Do you feel tired and fatigued? Many factors play into this, and there are many ways to improve your recovery. 5. Form. You can lift all the weight in the world, but if you're not actually using the muscles they way they should be, you won't see results. From my experience I'd say back is usually the one that let's most people down. There's a lot of weight to be gained on the back. You'll get bigger, stronger, improve posture, and this will lead to imrovements in other areas. Let's grow 💪

Intensity, focus, and intent. This is what you should be doing every time you step in the gym to train. You should be pushing hard and trying to get stronger every session - intensity. You should have a plan and execute it. Don't just walk in and wing it. Know what you're there to do and do it - focus. Every single set and rep should be done with a clear objective. Good form/technique, hit your reps and sets and that's it - intent. A common mistake people make is thinking, "If i go into the gym and do a bunch of random things, I'll improve." If your brand new to the gym, a newbie, yes this will work. Newbie gains are real. However, one day, they'll stop, and you will have to come up with a plan to execute. I can't think of anything worse than going to the gym for months or years at a time just to stay in the same shape. If done right, you should be able to see good results in a matter of 6-12 weeks. Compound that over years and you will completely change your body. If you're sick of the same lack lister results and you need help to go to the next level, I'm currently taking on new online and face to face clients. Send me a dm for more info or to get started. 💪 For a discount on @bestbody.official clothing and supplants use the code FOREVERPEAKING

Every supplement I took daily throughout prep and why: - Essential Amino Acids - I've been using CORE by FACTION LABS. This one tastes great, and I love that it has Taurine. Tourine is great for crmapa from a particular fat burners. If you know, you know. - Multi vitamin - for immune health, pretty much any will be fine. - Omega 3. Get with with added EPA and DHA. This is great for good fats, brain, muscle soreness, protein synthesis and more. - Vitamin C 2000mg - immune system - Vitamin D 5000 or 10000 iu depending on sun exposure - Glutamine 15g. I use the @bestbody.official brand. Good for your muscles, protein synthesis and gut health. - Creatine 15g. Best Body brand again. Great for pumps and protein synthesis. - Magnesium Bisglycinate for sleep and muscle soreness. I've been using the Evolve brand. - Berberine 500mg. WellBetX brand. Metabolic health and stable blood glucose levels. - Pink Salt - doses changed but mostly 6g per day. Hydration and pumps. - Tudca 500mg. Mostly for liver and cellular health. - N-Acetyl Cysteine 1000mg. Antioxidant and liver. I use the @day1performance Tonic supplement as they have both Tudca and NAC in the one serve. - Whey protein to get more protein in for convenience. Usually at least 100g per day across 2 smoothies or a ninja creamy. Lately, I've been liking @internationalprotein - Pre Workout. This one will vary, but I go for a pre with nootropics in it to help me stay focused. Almost all of these supplements are available at @bestbody.official @bestbodyapparel . For an even better deal, use the code FOREVERPEAKING in store or online. Of course, supplemts alone will not make a great body alone. What they will do is help you get the most out of your work in the gym and recovery.

Another show done and dusted 💪 First off, I'd like to thank everyone for their support over the last 20 weeks. Prep is never easy, and it certainly takes a toll on your life and those close to you. Thank you to @iamtaylaleigh for getting through this with me. We've had a lot of challenges that year, from moving houses twice, the stress of not knowing where we are going to live and more. Thanks to @zacsmithfitness for the amazing support and expertise in helping to deliver my best stage package yet. @robbieframe for the posing sessions and giving me a lot more confidence and more of a polished look on stage. Robbie is the king of showmanship and drawing eyes. Hopefully, I can continue to build on this for the next one! @oscarmairs and @theeagleelite for putting up with my prep brain and for the continuous support through some rough weeks. @smitty_tess for giving us a place to stay over the comp weekend! Very much appreciated 🙏 Thanks to @fmgshows_aust and their sponsors @factionlabs @bestbodyapparel @bestbody.official . Awesome to have Best Body and the team there..always bringing positive vibes. To the FMG organisation thanks again for running the best shows in Australia and around the world. @ari_empire @pauline_fmgshows I had my best result so far, coming third in men's physique. I'll be back for more 💪 The main takeaway for anyone reading this is that when times get tough, you need to get tougher. Whatever we are pursuing in life will not come easy, and if it does, then it's probably not a hard enough target or goal. If it was meant to be easy, everyone would have done it already. No matter what life throws at you, you are the one who decides how to deal with it. It's in your power to overcome it, but you have to dig deep. Next time, I'll be back, bigger, more shredded, better posing, and then I'll tick the goal. Can't stop won't stop. #fitness #bodybuilding #fitnessmotivation #fitnesslifestyle #fitnesscoach #bodybuilding_and_fitness #fmg #bodybuildingnation #fitnessbodybuilding #fitnessevent #fitnessforeveryone #bodybuildingjourney #fitnessuniverse #healthymindbody #healthbeauty #fitness_motivation . . .

Can't wait to get back up on stage for the first time in a couple of years. @fmgshows_aust FMG Syndey June 14 competing in men's physique 💪 Come down to the ICC in Darling Harbour to show some love and support. With @zacsmithfitness coaching me and @robbieframe helping with my posing, I'm sure I'll bring my best package yet. LFG! Why peak once? #foreverpeaking #fmg #fmgaus

Shout out to my client and brother @keith_pascoe for an epic transformation. This is after only 8 weeks and we're not done yet! 💪 Keith is one of my online clients who has fully embraced and committed to the process. He's been following the meal plan, training program, and supplement advice. All the while, still enjoying life! Do you want results like this? What's holding you back? Dm me for more information or to start your gains today 👊