Ryan Townson@ryantownson

πŸ’@instanezzy
Online Training & Nutrition Coach
πŸ’ͺ@vptgym
πŸ‘‘ @charitymusclemalang
πŸ‘ͺProud Husband & Father
#hardestworkerintheroom
πŸŒπŸ“ ID + AUS

youtu.be/iGQI3EFoQPg

1,481 posts 6,170 followers 1,137 following

Ryan Townson

#LEGDAY
Cold symptoms and sinus for over a week now, lower back issues also deemed me unable to squat or deadlift for 2 weeks so far. But hey man, you win some you lose some. πŸ’
Today was the first time heavy squatting since @charitymusclemalang prep.
5 x 5 @ 200kg with my last set @ 210kg (463lbs) High bar.
Damn I look miserable hahaha, but this ain't no hobby - Either I will make something of this or I can make excuses. I remember in this very moment I asked myself in my head "How bad do you want it?"
Thank you to my Sayang @instanezzy for the photo ❀ When you brang Arjuna into the gym today, it have me the strength to keep going, to show you what Daddy is made of. Love you 😍 #squats #squatsforthesoul #heavy #strong #bodybuilding #binaraga #binaragaindonesia #powerlifting #squat #malanghits #vptgym #ryantownson #melbournemuscle #bulewarrior


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Ryan Townson

Starting up YouTube again from tomorrow fam!
Many ideas to cover some include:
- 10k calorie eating challenge (had multiple requests for this )
- (A full day of eating)
- (Grocery store Bodybuilding hacks)
- How to make the perfect eggs with no spatula
- 10 exercises you need to try
- Weird Indonesian Foods part 2
- 10 unique foods you need to be eating to make you BIG
Haha all good related, but hey - I always watch the food videos over the training videos πŸ˜‚
What about you guys? If you have suggestions of what you'd like to see leave them in the comments or DM me. @instanezzy and I will make it happen 😁 Catch you on YouTube!
#youtube #weback #finally #entertainers #bulewarrior #bule #indofitness #bodybuilding #bodybuilder #funny #fitness #binaragaindonesia #binaraga #vptgym #strong #fitdad


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Ryan Townson

#LEGDAY SPAM
Due to lower back discomfort I have been unable to squat or deadlift all week - man it's been grinding my soul.
Today was LEG DAY and I ain't the type to skip, so the closest I could come to the real deal were these bad boys.
Heel Raised Cannonball Squats 8 x 120kg superset with Heavy
Leg Extension - Delicious.
Anyway, one more day of hanstrings only then it's back to my heavy squats again. Mauu ikut Sayang @instanezzy ? 😘
#squats #cannonball #barbell #quads #binaraga #bodybuilding #binaragaindonesia #strong #horselegs #goheavy #ryantownson #malanghits #malangfitness #vptgym


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Ryan Townson

5 minutes into training, after only 100 bodyweight lunges as a warm up.
I actually have terrible leg genetics (for real, especially hamstrings.. Man I'm surprised that @instanezzy took me seriously when I met her πŸ˜‚πŸ˜‚πŸ˜‚thank you Sayang), it took years of squatting 'til failure and training legs twice a week to bring them up.
But don't get me wrong I'm not tooting my own horn, just because my legs have size it still doesn't make them good, and there's still a lot of work to be done.
But the real point is, if you have a lagging bodypart or you hate training a certain body part, train it almost every day until it becomes your strength. Learn it, connect to it. Before you know it, it will be your favorite. If you can have the discipline to do this it will put you years ahead of your peers. Happy squatting!
#legday #legs #squats #squat #hesquats #thicc #hypertrophy #power #strength #bodybuilding #malanghits #binaragaindonesia #binaraga #ryantownson #bulewarrior #fitness #vptgym


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Ryan Townson

I've always just trained for the gains man. Bigger, stronger, bigger, stronger.
When I was 20 years old I set a goal of having a National Bodybuilding Title by the time I was 25.
I wanted to be the best.
God didn't make me a National Champion though, I was gifted a much bigger prize than that - I was given a beautiful family, and I wear that title way prouder than any trophy or medal ❀
I can't lie though - The hard work, the dieting, the struggle, the depletion, the carb up and the excitement over last weekend did ignite a little spark in me that I didn't know was there.
The process was the best part.
But for now it's time to change direction - this next 6 months for me will be one of healing, health and focusing on business and new opportunities. Still training, still dieting but it will be strictly for work, no competitions.
Why? Because, Bodybuilding will always be a love of mine, but Bodybuilding will always come second to my true passion - Being a good Father, a good Husband and an abundant provider. Love.
@instanezzy ❀
#familyfirst #strong #daddygotgains #thicc #thiccdaddy #bodybuilding #fitness #thisisbodybuilding #sponsoredbyme #business #charitymusclemalang #vptgym #malanghits #bulewarrior #flex #offseason #212 #arnold #binaraga #aussiemuscle


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Ryan Townson

Hey Sayang,
I'll never forget the very first time I saw you walking up to me..
Damn, you looked like a Movie Star, I couldn't believe my eyes, or my luck.
I got asked about our story by a friend the other day.
I told them that looking at us now, you wouldn't believe how many naysayers and doubters we had when we got together.
So many people thought we were just a fling, others just simply didn't want us to work out.
Even we were unsure of our future, living in different cities, what were we doing? Where would we live? How would we make it work? But we both always knew one thing - We wanted to be together. No matter the obstacle, we wanted to be together.
Hopelessy blindy and unmistakenly dedicated to you and our Family for life.
Thank you, I love you.
Happy Valentine's Day Sayang ❀
#valentines
#mine
#husbandandwifeforlife
#townson
#familyfirst
#luckyme
#love
#dedicated
#goodvibesonly


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Ryan Townson

YOU ARE NOW ABOUT TO WITNESS THE STRENGTH OF NUTRITION MANIPULATION.
Would you believe me if I told you all photos were taken in the same week? And that the first 2 photos were taken ON THE SAME DAY?
PHOTO 1: After 5 days of 0 carbs and restricted fat. Just animal proteins, small serves of vegetables and an occasional @cocacola Zero.
PHOTO 2: SAME DAY 6 hours later. After about 600g of pure carbs.
PHOTO 3: Taken 3 days after photo 2, after 3 days of eating unrestricted.
All photos taken by my Sayang @instanezzy , all mood swings handled by her, all happy carb up moments spent with her ❀
#carbup #nutrition #nutrisi #thisisbodybuilding #carbs #diet #depleted #fitness #guestpose #bodybuilding #binaraga #binaragaindonesia #riskvsreward #strong #igetmine


4

Ryan Townson

TWO DAYS OF FREE EATING DONE!
Pushed things pretty hard with my body and with work for the 2 weeks during the prep for @charitymusclemalang , so after the showing I decided to give myself a short break from the madness.
2 days of free eating with no limitations and no training (nutella, pancakes, rice, flat bread, cereal, whole eggs, butter, burgers, you name it) . Also my Sayang @instanezzy has been sick in bed (dw baby you know Daddy got your back πŸ’―, thank you for being so strong you gorgeous gorgeous Woman ❀).
BUT - back on diet as of tomorrow morning for another project I am working on which I will announce in the upcoming weeks 😁.
SO, for those that are curious I started the prep 2 weeks out at 95kg (offseason weight), dieted on no carbs down to 90kg in 5 days, then after 2 days of very high carbs only I managed to jump right up to 96kg for the event. Leaner, bigger and fuller. Break is over, time to work to take things to the next level. Thanks everybodu for your love and support via dm and especially all the get well messages to Inez. Love you all.
#thisisbodybuilding #musclemamipulation #carbup #diet #nocarbs #bodybuilding #fitness #binaraga #binaragaindonesia #bulewarrior #showtime #indonesianactor #love #strong


6

Ryan Townson

Almost 2 days later and we are all still buzzing off the vibes of @charitymusclemalang 😍
Thank you to all those that came out to support our cause, thank you to the hardworking athletes. There was some serious talent there, thank you for putting on a great show for all of us. Thank you to VPT Estate Office for not shutting us down πŸ˜…, thank you to our very generous guest judges @evaliem_ifbbpro @bodybuilding_solution86 @mike.wong11 . Thank you to our awesome sponsors @galaksiorganik @iam_sigittheking @hawkaudioproject @hiliteicecream @kasimlg @fitplusid @deboutiquehotel @redcon1.id !
Thank you to my hot, delicious and super hardworking Wife @instanezzy 😍❀ thank you baby for putting up with my insanity haha.
And last but definitely not least, thank you to OUR STAFF AND VOLUNTEERS! YOU KNOW WHO YOU ARE AND YOU MADE THIS EVENT GREAT. We really are forever in your debt ❀ #vptgym #charitymusclemalang #indogym #bodybuilding #binaragaindonesia #binaraga #kompetisibinaraga #showtime #fitness #malanghits #malangfitness #physique #classicbodybuilding #dreambig


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Ryan Townson

@charitymusclemalang 2019!
Guest Pose done and dusted.
Creating, organizing and running an event with my Beautiful Wife @instanezzy , my Daughter, our amazing Staff and our very very loved @vptgym family & friends. All in the name of charity. Hell yeah, I'll pose to that β€πŸ™.
Listen, when I came to Indonesia everyone I met made me feel like I wouldn't make it. Like I had to 'fit' into my place in the culture, like I had no potential to explore new ideas and manifest new concepts. "That won't work here, this is Malang".
But if God has a will or a plan for you to be somebody, it's gonna happen.
Thank you to all those that made @charitymusclemalang possible today ❀
#charitymusclemalang #charityevent #malangfitness #malanghits #bodybuilding #binaraga #binaragaindonesia #fitness #melbournemuscle #massmonster #212 #letseat #posedown


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Ryan Townson

DAY 1 CARB UP!
PANCAKES
COCO POPS
WHITE RICE
MAPLE SYRUP
ORANGE JUICE
MARSHMALLOWS
OVER 1200g CARBS
3 x 8 @200kg DEADS
SEXY WIFE PULLED 120kg
I GOT TO PERVE WHILE SHE DID IT.
I COOKED BREAKFAST FOR MY KIDS.
1 DAY OUT FROM @charitymusclemalang !!
Yesterday was awesome, thank you @instanezzy ❀
#dadlife #carbup #mass #guestpose #letsgo #bodybuilding #bodybuilder #deadlift #strong #pull #strength #powerlifting #binaraga #indogym #vptgym #malanghits #bulewarrior #gethuge


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