Graeme Maher Personal Training

Graeme Maher Personal Training Personal training service based in Dublin.
14yrs Sports conditioning experience.
8yrs Fitness Profes

146kg to 116kg30kg 23stone to 18stone 5lbs30kg 66lbs GoneI could make some sob story but the reality was my own self car...
22/11/2025

146kg to 116kg
30kg
23stone to 18stone 5lbs
30kg 66lbs
Gone
I could make some sob story but the reality was my own self care wasn't an issue for a long time
I got very very strong 180kg push press 320kg deadlift etc etc but everything else in life was hard.
I woke up one day with no plan no motivation joined the newbridge and just started increasing my workout load and daily cardio. Done 120 days unbroken to get the weight moving
Cut my calories to 3500 ( a deficit for me) I'd put on a lot of muscle while getting fat so I could eat a lot more and still be in a deficit.

Nothing extreme. Pushed 350gms of protein and carbs were high to fuel training.

I've another 11kg or so to go. Not there but well on my way

Most days I'm not motivated or excited to train but showing up is more important than motivation
Thanks to
for the constant support and advice

11/11/2025

How to do a sn**ch grip deadlift
Chest up arms wide
Hips down
You round your back your weak and will p**s out energy
Lower the weight and keep your back straight

If you can't keep your back straight
Take an empty bar stand up straight push your hips back and hold the bar below the knee keeping chest up for 1 minute yes 1 minute you'll feel the weak muscles you need to strengthen

11/11/2025

Random rant

Looking after clients

No just breaking people down

Your job as a trainer is to understand what they need and provide it safely and at a pace that builds trust and helps them progress.

Gender reveal for little Ada my godchild And now with little Ada146kg vs 118kgStill not finished but a nice wake up call...
08/11/2025

Gender reveal for little Ada my godchild
And now with little Ada

146kg vs 118kg

Still not finished but a nice wake up call and reminder to work harder

Setting up a men's only small group training 3 evenings a week and a 7or 8am Saturday conditioning session Looking for 4...
03/11/2025

Setting up a men's only small group training
3 evenings a week and a 7or 8am Saturday conditioning session

Looking for 4 men.
Discount for a group of 4 together

Strength and conditioning
And full nutritional support for weight loss/ muscle gain
Simple strength work without the nonsense

And overly simplified diet chart for weight loss in a sustainable.5kg a week planThis is for an individual doing 3 lifti...
03/11/2025

And overly simplified diet chart for weight loss in a sustainable.5kg a week plan

This is for an individual doing 3 lifting sessions a week and 30mins cardio (walking counts)
You should be doing 30-60mins cardio a day including walking and activities so your heart doesn't give up on you 😆

The chart is broken down simply
Bodyweight 130kg
Estimate maintaince 3100calories
Fatloss target -500 calories 2600
Daily protein requirements 260gms

Prioritize protein
Then carbs and fats a split as energy requirements dictate
A low carbohy option can lead to low energy and brain fog ( sh*tty carbs can lead to crashes though)
Carbs before and after lifting recommended to improve performance.

This isn't gospel but it's a simple overview to aim for if looking to start a weightloss journey and better lifestyle habits

You will hear much lower numbers from coaches but that can be for faster loss and higher chances of failure.
If you're not great dieting suddenly dropping to starvation mode will increase weight loss but if you've sh*tty will power it won't last. Eat well so more
Weekly weight ins at Samectime with same food load is best. And if you eat off track it will mess you up. Calories in vs out is a law of thermodynamics.

There is no overweight people in a famine due to under eating

31/10/2025

How to box squat as a means to learn to barbell squat to depth .

Most personal training videos are ways to do abs or curls......when ultimately the minor detail's of these are personal preference

When an exercise like the barbell squat is overlooked and under rated especially for the beginners or people looking to change their body

The reason I think is because most PTs can't squat themselves and will justify some study on leg presses to hide their inability to teach a squat( it's not ankle mobility btw)and give a meaningful exercise that will remain in your training for DECADES.

1.Set up bar
2.Set up box
3. Adjust box to preferred height
4. Get bar comfortable on back
5. Sit with control to box
6. Repeat repeat repeat. Their is no magic rep range. You're trying to learn something
7. Increase weight slowly get comfortable
8. Lower box as skill increases or heighten box is body can't move well
9. Lower weight take away box
10. Enjoy squatting to depth.

A preliminary time table for My Studio in Kildare Small group PT 4 per class.Any other days or hours that suit individua...
23/10/2025

A preliminary time table for My Studio in Kildare
Small group PT 4 per class.

Any other days or hours that suit individuals please let me know.

We be starting classes next week in studio
My other classes will begin at towers once my Garda vetting is processed 🙏

Message me for times that suit and il make plans work.

GRAEME MAHER — PERSONAL TRAINERMama and babies and over 50s classes will be starting early November in Towers GAA.Sorry ...
19/10/2025

GRAEME MAHER — PERSONAL TRAINER

Mama and babies and over 50s classes will be starting early November in Towers GAA.
Sorry about the delay.

I will be taking clients in the PT studio.
Timetable for small group training will be up later today.

📞 0879685113
📍 Round Towers Kildare Town GAA Club Gym

So as most people know I've moved my business back to Kildare I've my personal training studio from which I'm looking to...
12/10/2025

So as most people know I've moved my business back to Kildare

I've my personal training studio from which I'm looking to start strength coaching from.

Looking for people who lift heavy or want to learn to lift heavy

Will be setting up small group classes of 4 to build the compound lifts to make yourself very strong and hard to break.

Heavy lifting is not made in reps and sets it's the skills to constantly load the weight heavier and maintain form and prevent injury. From bodybuilding to powerlifting to weight loss a key ingredient is creating stimulus you can safely push into and recover from
Message me if interested in getting strong.

There will be leg pain I promise ❤️

Gym is closed this week I won't be running classes as I've family commitments that can't be avoided Sorry for inconvenie...
21/09/2025

Gym is closed this week

I won't be running classes as I've family commitments that can't be avoided

Sorry for inconvenience

Reopened September 29th for the remaining two weeks
And issues feel free to message me

The very complicated and saturated world of diet advice simplified in normal terms.Any further details needed message me...
07/08/2025

The very complicated and saturated world of diet advice simplified in normal terms.

Any further details needed message me to see how to start and plan for long term results and continuing health improvements

Address

Liffey Gaels Gaa Sarsfields Road Kilmainham
Dublin
D10YY48

Telephone

+353879685113

Website

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