Official stage shots from PCA Naturals 🫡

New profile pic is a banger mate 🎯

Crucifix cable cuff lateral raises. New delt movement brought in for us. First run in years with these but they hit the spot. Looking forward to running these up!

“The best training split is the one you’ll stick to” is legit advice for a lot of people. BUT there becomes a time where you may have to go against this to maximise progress. You’ll likely have to do some things that you may be a little resistant to up front. May be uncomfortable. May be something you’re not used to. May force you to change some beliefs. This is where progress is made though. Like a snake shedding its skin.

Best thing about post prep for me now? It's not the food coming up. It's not the improvements in mood. It's not sleeping better. It's the genuine excitement for training again. That gets lost when you're absolutely peeled. The training side of things is why I love bodybuilding. To have that back firing feels good man.

Little fella isn’t so little anymore 😎

Keeping protein sources “lean” when dieting. Chicken breast over thighs. 3-5% fat ground beef over 10-15% fat. Sirloin/fillet steak over ribeye. Tuna/prawns/shrimp/cod over salmon. Low fat dairy over high fat dairy. Save your calories for more carbohydrates. Minimum daily fat intake of around 0.5-0.6g per kg of BW. So a 100kg lifter needs around 50-60g fat daily as a minimum.

This needs to be said in this space…

Massive client progress here.  PERFECT example of a big change in body composition without too much change on the scale. This is 170lbs -> 160lbs over 6 months.  He’s dropped body fat and gained muscle tissue simultaneously (novel stimulus effect taking place) while running a slight calorie deficit.  Strength has climbed tremendously in a short time frame.  BIG driving force behind these types of improvements.  Setting himself up in a prime position to grow even more.  Follow the plan to a tee and you get results…pretty simple.  Want the best possible plan for you? DM me “coaching” and let’s not waste more time.

Your little peptide stack does sweet fuck all mate if you don’t train properly. Yet you see comments like “talking about training is boring” My brother in Christ training is the most powerful lever for progress. Hundred of dollars on gear monthly to train like shit leaving reps in the tank with zero accuracy or precision. Literally pissing in the wind.

One of the best things about post prep and food coming up? I actually feel like me again inside the gym. There’s more “umph” and just general energy going into it. You feel like boiled shite towards the back end of prep with training. Training is what it’s all about!

First session back in Venezuela! 🇻🇪 Paused leg press today as one of my new quad movements. This was deep in the session after 2 sets of leg extensions and 2 sets of hacks. Don’t need a lot of weight with this one when done correctly. Chase the stimulus…not shitty reps.

Packed a few of these for travel over the last few days! Definitely viable when you’re on the road. Not gonna stick a ribeye in my arse pocket when I’ve got a 10 hour flight ahead of me.

Main takeaways from season 1. We need more muscle to fill out this 6’4 frame. Arms, delts, hamstrings and quad sweep are big areas of focus. Back is a strong point. We had no issue brining condition…we just need more size. We need a touch more prioritisation/stimulus on weaker areas going forward. Switching to a 5 day Push/Pull/Legs Upper/Lower approach. Now we get the plan of action in place and execute.

We need more delts. So we’re spamming more lateral raises. Increasing frequency to 3x a week. Placing them at the start of push sessions and one leg day each week. Hit them fresh with more quality & quantity. We’re gonna bully them into growing.

Have a plan when finishing your diet phase. ‘What’s next?” Set yourself some legit performance/physique goals and get after it. Have an eye on any potential training tweaks or weak links you need to bring up. Don’t sit in that purgatory of not knowing what to do next. Make the transition as smooth as possible.

Easy travel meal that’s packable. Is it gourmet cooking? Of course not Does it tick the box and keep you on plan? Absolutely Cooked chicken breast Rice cakes Blueberries Protein bar Add dark choc/nuts if need more fat Easy and effective.

Early AM hotel session here in Bogotá boxed off 🇨🇴 Full pull session with basic equipment. Single arm lat pulldown x2 Single arm cable row x2 Medium grip pull up x2 Upper back biased pulldown x2 Single arm dbell preacher curl x3 Dual face away cable curl x3 Job done.

Dealing with weakpoints in the gym? I wouldn’t throw the kitchen sink at it with volume…not the answer in my eyes. I’d just prioritise it up the hierarchy of importance in a session. DO IT FIRST WHEN YOU’RE FRESH. Hit said weak point around 2x a week in terms of frequency. Make sure exercises/execution are on point. Plus being in a calorie surplus pushing BW up. Weak point will grow.