ABOUT ME
From 315 lbs to 180 lbs. From chasing my own goals to helping others crush theirs.
I’m Mandeep Khatkar — strength & conditioning coach, personal trainer, and founder of Deep Strength.
With 15+ years in the game, I’ve worked with everyone from everyday lifters to athletes competing at the Senior Provincial, Junior National & International level. My background? Track & Field, Olympic Weightlifting, BJJ, and Boxing.
Personal Bests:
💥 Squat – 505 lbs
💥 Deadlift – 505 lbs
💥 Bench – 415 lbs
💥 Clean & Jerk – 365 lbs
💥 Snatch – 255 lbs
If you want fat loss, strength, speed, or just to feel like a beast again.. I’ll meet you where you’re at… and take you further.
#deepstrength #vancouverpersonaltrainer #richmondpersonaltrainer #vancouverfitness #richmondfitness #vancouverstrengthcoach #punjabittrainer #punjabifitness #vancouverweightlifting #richmondweightlifting #vancouvergym #richmondgym #vancouverstrength #richmondstrength #punjabifitnesscoach #vancouverfatloss #richmondfatloss #vancouverathletes #richmondathletes #CoachDeep
Unlock Your Athletic Potential: Get Faster, Stronger, Leaner!” Discover effective training techniques, nutrition tips, and motivation tailored for both general fitness enthusiasts and dedicated athletes. Thanks to over a decade of experience I will coach you and empower you to enhance your speed, strength, and lean muscle development, allowing you to achieve your fitness goals more effectively than ever before. Whether you’re hitting the gym or training for a competition, these expert insights will set you on the path to success.
Don’t forget to like and share this video with friends and fellow athletes! Join our community and start your transformation today!
DM for more information on how to join!
#AthleticPerformance #GetFaster #GetStronger #FitnessGoals #LeanMuscle #HealthyLifestyle #motivationmonday #richmondbc #deepstrength #vancouver
Building bigger, rounder, stronger glutes isn’t about doing random booty workouts.
It’s about training the glutes through EVERY major function: hip extension, hinging, stability, unilateral strength, and abduction.
These 5 exercises cover all of it 👇
1️⃣ Hip Thrust
The king for glute lockout strength and peak contraction.
This is what helps build that full, rounded look at the top of the glutes.
➡️ 4 sets x 8–12 reps
2️⃣ Romanian Deadlift (RDL)
Loads the glutes in a deep stretched position.
Huge for overall glute and hamstring thickness.
➡️ 4 sets x 8–10 reps
3️⃣ Glute Kickback
Great for isolating the glutes without the lower back taking over.
Helps improve mind-muscle connection and glute detail.
➡️ 3 sets x 12–15 reps
4️⃣ Split Squat
Builds unilateral strength, glute stability, and overall lower body development.
One of the best movements for shaping the glutes while building athletic strength.
➡️ 3–4 sets x 8–12 reps each leg
5️⃣ Hip Abduction Machine
Targets the glute medius — the side glutes that help create width and roundness.
Also huge for hip stability and injury prevention.
➡️ 3 sets x 15–20 reps
The biggest mistake people make?
Going too light, rushing reps, and never controlling the movement properly.
Slow down.
Own the movement.
Progress the load over time.
That’s how you actually grow glutes.
Structure beats randomness every time.
#GluteTraining #GluteWorkout #GluteGrowth #PersonalTrainer #SurreyBC
3 months in. Built, not rushed.
Came in with a goal: lean out, build strength, and feel confident going into her wedding 💍
We approached this like a strength athlete. The foundation stayed the same.
Compound lifts, progressively overloaded week to week.
Nutrition was adjusted alongside training. Macros set to fuel performance while steadily improving body composition. No extremes.
The result so far: stronger lifts, better movement quality, and visible changes in muscle definition, especially through the back and posterior chain.
We’re not finished yet. Still time to build before November. 🔥
#strengthtraining #progressiveoverload #womensstrength #girlswholift #olympicweightlifting
Same meal.
Different goals.
Smart adjustments.
This is a high-protein burrito you can tailor based on what your body needs.
🌯 BASE INGREDIENTS • 200g lean ground beef • 1 whole wheat or high-protein tortilla • 1/3 cup black beans • 30g light cheese • 2 tbsp 0% Greek yogurt • pico de gallo • cilantro + lime • taco seasoning
🍚 FOR PERFORMANCE & ENERGY
Add 1/2 cup rice
✔ better training fuel
✔ glycogen replenishment
✔ ideal for athletes & busy days
Macros: ~800 kcal | 65–75g protein
🔥 FOR CUTTING (MY VERSION)
Skip the rice
✔ lower calories
✔ lower carbs
✔ still filling & high protein
Macros: ~650–700 kcal | 60–70g protein
Fuel for your goals — not someone else’s.
Save this 🌯
#HighProteinMeals #MealPrepIdeas #EatForYourGoals #DeepStrength #FuelYourBody
Getting Wedding-Ready? Let’s Sculpt, Not Starve.
Want to lose weight and feel your absolute best for your big day? Here’s your bridal (or groom!) fitness game plan 👇
💪 Prioritize Strength Training
Strength > HIIT. Full-body workouts 3–4x/week are key for sustainable fat loss, lean muscle building, and better mental & emotional health.
→ I’ll help you create short, effective workouts that actually deliver results.
🥗 Ditch the Crash Diets
No starving, no detox teas. A balanced, protein-rich diet will fuel your body and support fat loss.
→ Need a customized nutrition plan? I got you.
🚶♀️ Add in Low-Impact Cardio
Think brisk walks, cycling, treadmill sessions, jogging, swimming or whatever fits your vibe.
🛌 Sleep & Recovery Matter
Your body needs 7–8 hours of quality sleep to recover, reduce stress, and support fat loss & muscle growth.
💬 Ready to look and feel amazing for your wedding day?
DM me and let’s build a plan that works with your schedule and goals, not against them.
#bridetobe #weddingday #weddingworkout #bridalfitness #fitnessjourney #personaltrainer #fitnessmotivation #strengthtraining #weddingprep #shreddingforthewedding #fitlife #personaltraining #training #gymmotivation #healthyLifestyle #fitnessjourney #vancouverpersonaltrainer #personaltrainervancouver #vancouverfitness #richmondbc #richmondbcfitness #richmondbctrainer #vancouverbc #vancity #yvrfitness #healthyhabits #weddinginspo
Average day in 2022 vs average day in 2025. From training plate reds to the real deal. A reminder that we all start from somewhere and strength takes time to build.
#DeepStrength #StrengthTraining #StrengthForAll #RichmondBC #l #VancouverStrength #BuildStrength #GetStronger #StrongerTogether #TrainWithConfidence #StrengthCommunity #BarbellTraining #BeginnerFriendlyFitness #MuscleGrowth #StrengthGoals #StrengthCoach #StrengthJourney #TrainSmart
Island Invitational 2025 Recap
Justin smashed a huge snatch PR at 91kg and cleaned a PR twice, with a close miss on the jerk! Came home with a 🥇🔥
Brenda qualified for Provincials again, even after spending weeks in China for work, training only 1–2x a week leading up to the meet! Came home with a 🥉😎✈️
Tony came in strong, hitting his heaviest snatch opener ever after a solid prep! 💪
Gavin had his first-ever meet and went 3/3 on snatches, finishing with a massive 105kg PR! Came home with a 🥉🫡🏋️♂️
So proud of this crew! Strong energy, good vibes, and big lifts all around
#DeepStrength #WeightliftingBC #IslandInvitational2025 #TeamDeepStrength #VancouverWeightlifting #BCWeightlifting #BCWA #DeepStrength #Strength #Snatch #CleanAndJerk #WeightLifting
For anyone thinking “I don’t have time” — this one’s for you.
Even with shift work and schedule changes, training 1–2 times a week can make a huge difference when paired with solid nutrition and intentional programming.
Same girl, stronger back 💥
#9MonthTransformation #DeepStrength
#StrengthThroughConsistency
#TrainWithPurpose
#StrengthCoach
#FitnessCoach
#PersonalTrainer
#StrengthTrainingForAllLevels
#TeamCanadaCoach
#StrongNotPerfect
#fitnessvancouver
#fitnessrichmond
#personaltrainervancouver
#bridetobe #indianwedding #brownfitnessandwellness
