21 Week Fkn DIG🔥🔥🔥
Sometimes you gotta do it just to remind em who’s the boss.
Athlete @theosmith_._ walked the walk, ticked the boxes and got it done. Working with Theo has been unreal, for a 19 year old his knowledge, execution and development is well ahead of his time.
Apart from his irrefutable work ethic, we have awesome conversations around future plans to compete, business and matters that actually add value to a better life. He works hard and the result speaks volumes around his compounding efforts put in over the past weeks.
Now we finish up the closing weeks of the pull as previously planned for, execute that then grow.
All factors were individualised - output, training, fluid and nutrition goals all calculated accordingly throughout the process and adjusted when required, simultaneously keeping all health markers in check. Perfectly executed brother, weapon effort 🥷
For all coaching applications hit that link in my bio, let’s nail 2025 🚀
#onlinecoaching #coaching #fatloss #onlinecoach #musclegain #transformation #bodybuilding #resultsthatspeak #strivingforexcellence
Coach Tynds Checkin In 📝
What a buzz these past couple months have been. Looking back I honestly would never have imagined the result would have turned out the way it did. When you’re that deep in the dig you wake up everyday with a burning purpose to tick off all the boxes knowing that you were able to do everything in your power to bring the best physique on show day.
In all honesty I didn’t compete for my own personal goals like many do, but instead to give my business the best chance of success, and prove to my clients that mental strength is always greater than physical; that consistency and tunnel vision is what it takes to get the best results.
I also understood that the road wouldn’t be easy and the knowledge gained from prep would be invaluable. A challenge like this didn’t only test your physical abilities but also your mental fortitude. The only way that growth is made is when you’re uncomfortable, so I had to learn to get used to it.
At the end of the day it’s not the pro card or medals that I am grateful for, but instead all the knowledge I learnt from the experience and the many relationships that were solidified on the way; giving me the opportunity to better educate my clients so that together we can push for the result.
Efficient and effective Clean Up by Athlete @jacob.serrra ⚡️
7 Weeks ➡️ 6.2kgs Peeled
Coaching Jacob has been unreal, he embraces the lifestyle. Meals always prepped, compliance never falls short and output nailed even when it got tough. Always asking the right questions and having awesome conversations around the intricacies of training, supplementation and nutrition.
With future plans to compete we now aim to slam a solid surplus for the next 12 months, and add some colossal size on to the physique. Extremely excited for the push, let’s grow.
All factors were individualised - output, training, fluid and nutrition goals all calculated accordingly throughout the process and adjusted when required, simultaneously keeping all health markers in check. Unreal effort brother, proud.
For all coaching applications hit that link in my bio, let’s nail 2025 🚀
#onlinecoaching #transformation #fatloss #musclegain #coaching #strivingforexcellence
A whopping 35.5kg pulled and a complete 180° identity shift, wow🔥 @aamishisaacs
Transformation was that good we had to break it up👌🏽
101kg → 65.5kg.
52 weeks of relentless consistency, education, discipline, and growth.
Transformations like this truly are a beautiful thing.
The first chunk of fat loss came off relatively quickly there was a lot of body fat, inflammation, GI content, and overall tissue we could aggressively chip away at early on. But as we got leaner, the process became exponentially harder.
Fatigue accumulates. Hunger increases. Progress slows.
That’s where most people quit.
Amish didn’t.
Through strategic refeeds, deloads, adjustments, and trust in the process, we pushed through to the leanest condition he’s ever achieved.
But the best part of this transformation hasn’t just been physical it’s been the mindset and identity shift that came with it.
Learning how to manage off plan meals, build sustainable habits, create balance, and genuinely turn this into a lifestyle.
Hearing things like “I’ve never seen veins like this before” or “I’ve never been this lean before” only made him hungrier to keep pushing, something only those who have been truly lean will have had experienced.
Now we’re in the perfect position to reverse food up, enjoy a well earned Europe trip, and then come back ready for a serious growth phase 📈
Super proud brother.
Only the beginning of an awesome journey. What a Fkn result 📈
For all coaching apps, hit the link in the bio if you want to be next 🔗
#fatloss #transformation #onlinecoaching #processdriven #coach
We have been at this for a while now @kirenmartin_ 🐐
57 weeks.
400 days.
Countless check-ins, cardio sessions, low days, high days, adjustments, refeeds, and moments where it would’ve been very easy to quit.
But this is what people don’t see.
Great physiques are not built in 6 weeks.
They’re built through relentless consistency over long periods of time.
This wasn’t a straight line cut. It’s been a structured long-term approach: initial fat loss and recomposition, a push phase into growth, a period of lifestyle balance (including a holiday), and then a second cleanup phase to re-establish conditioning.
Now we’re back in a strong position to push again.
This is where long-term physique development really starts to separate itself from short-term dieting:
Every cycle builds more tissue on the frame, and with that comes real physiological upgrades:
• Higher resting metabolic rate
• Better nutrient partitioning
• Improved training performance and recovery
• Greater muscle retention in deficits
• Increased bone density and joint resilience
• Lower relative injury risk
• Better appetite regulation during growth phases
Each time you repeat the process, it gets more efficient:
Cutting becomes easier.
Bulking becomes more productive.
And the physique keeps improving year after year.
Kieran has executed this perfectly. He understands the process, stays consistent, and has compounded results across both cycles. That’s what puts us in a strong position heading into the next growth phase.
Next step: continue building, with competitive plans now on the horizon for next year and a first competition prep in sight.
Big things ahead 📈
Online coaching applications in bio 🔗
#coach #onlinecoaching #fatloss #physiquedevelopment #strivingforexcellence
Make them proud 📈
Ready to lock in? Link in bio for the plan, all you have to do is execute ✅
#onlinecoaching #family #motivation #strivingforexcellence #fitnessmotivation
Quad-biased leg press is hands down one of the best tools for building dense, detailed quads IF you actually execute it properly.
Main cues here:
• Feet as LOW as possible on the platform
• Drive the knees as far over the base of the foot as mobility allows
• Seat positioned all the way back to maximize knee flexion + depth
• Stay controlled through the entire eccentric
And a commonly overlooked factor missed by individuals is the breathing cycle 🔄
Two short belly breaths on the eccentric.
Big breath at the bottom.
Catch. Brace. Drive hard.
Not only does this improve stability and output, but it also keeps your tempo controlled so you’re not free falling into the hole and bouncing out of the bottom.
3-second eccentrics build muscle.
They also keep your joints healthy long term.
Control the load. Own the position. Grow the quads.
Need help bringing up stubborn legs?
Link in bio for online coaching 🔗
#coach #legday #quadworkout #legpress #coaching
From 62kg to 52kg. 20 weeks. Welcome to the next level 📈
Ehan came to me like 99% of my consult calls, wanting to grow & get huge.
But there was one problem.
We weren’t in a position to push food yet.
Conditioning wasn’t there.
Insulin sensitivity wasn’t there.
The runway for a productive growth phase simply wasn’t there.
So we pulled back first.
And this is the part people struggle to understand…
Nobody cares what you weigh.
People get emotionally attached to scale weight because they seem to get so worried when I advise them that yes we have to pull 10,15, 29kgs or more depending on the individual.
“But coach haven’t seen those numbers since high school… sometimes even primary school 😅”
To which I always reply “it’s never about the weight brother. It’s about the look!”
We need to understand that the goal is to be “heavy.”
But to build a physique.
To do this we need:
To get lean.
To get healthy.
To improve insulin sensitivity.
To create the longest possible runway to actually grow quality tissue later on.
Because if body fat is already out of hand and you continue to “bulk,” all you’re really doing is digging the hole deeper.
The smartest growth phases are the ones you can sustain for 6, 8, even 12+ months with high food, strong performance, and good nutrient partitioning.
This starts with getting lean first & Ehan absolutely delivered.
10kg down, yet the physique looks infinitely better.
Sharper.
More structured.
More athletic.
This is the foundation that sets up the next phase properly 🚀
Now… could this process have been faster?
Absolutely.
If cardio stopped ghosting us earlier maybe we would’ve wrapped this up sooner 😂
But once he locked in and truly started executing across the board, the result followed quickly.
Massive credit to you brother.
You trusted the process, stayed patient, and got the job done.
Now we build the right way 📈
Online coaching applications in bio 🔗
#onlinecoaching #bodyrecomp #fatloss #coach #bodybuilding
If you wanna build some nasty lower lats, give this movement a crack 🎯
Single-arm lat-biased cable pulldowns are elite for targeting those iliac fibres of the lat when executed correctly. Most people turn this into an upper back movement because their setup and torso mechanics are all over the place.
Here’s the Main cues:
• Bench set at roughly 70–75°
• Externalize stability by locking yourself in and grabbing the bench hard
• Keep the wrist neutral stop curling the handle
• Allow slight scapular protraction at the top to fully lengthen the lat
• Don’t overreach and dump the shoulder forward excessively
• Slightly rotate the torso toward the working side to keep that shoulder depressed
• Then drive the elbow straight into the hip pocket
The goal isn’t just moving load.
It’s creating a clean line of pull that biases the lat through its full shortened position while maintaining stability.
Precision > ego every single time.
If you wanna upgrade your training, execution, and physique, hit the link in bio for online coaching 📈
#coach #onlinecoaching #reels #strivingforexcellence #bodybuilding
Chest-supported upper back rows done properly will light your entire upper posterior chain up 📈
Lock the feet in. Chest pinned hard into the pad. Create stability externally so the upper back can actually do its job.
At the bottom:
→ Full scapular protraction
→ Reach into the stretch
→ Slight thoracic flexion is completely fine
→ Lengthen everything
Dead stop every rep. Kill momentum. Momentum kills gains.
Then drive the elbows back, wrapping them around the spine and fully shortening the upper back. Rhomboids, teres major, lower traps, rear delts all doing what they’re supposed to do.
If your back work is all arms and ego, you’re not training the tissue hard enough.
Need help with your training, execution or intensity?
Hit the link in bio. We’ll get you right.
#onlinecoaching #coaching #reels #upperback #bodybuilding
