Dean McKillop

For all coaching interest apply via the quick links in my or the @flex_success bio! We don’t just take on elite tier athletes, but we do create them 😎💪🏻 #relentlessrepetition

For all coaching interest apply via the quick links in my or the @flex_success bio! We don’t just take on elite tier athletes, but we do create them 😎💪🏻 #relentlessrepetition

For all coaching interest apply via the quick links in my or the @flex_success bio! We don’t just take on elite tier athletes, but we do create them 😎💪🏻 #relentlessrepetition

2nd place in my very first OPEN Men’s Bodybuilding show 🥈 And honestly… I’m proud. Not just because of the placing, but because of everything it took to get here. Last year wasn’t easy at all. After traveling back to the motherland Nigeria 🇳🇬 after 14 years, both of my tibias had to be operated on because of compartment syndrome, something I had been struggling with for a long time. The pain and numbness during running, swimming, or even walking fast were real, even when people thought I was exaggerating. The problem still isn’t 100% solved yet, but with God, time, patience, and hard work, I believe everything will fall into place 🙏🏾 After surgery, it was time to rebuild from scratch. Around October/November, I could finally start training properly again. We had limited time to grow, rebuild muscle, and prepare for the OPEN class all while balancing military life and studies. So no… this definitely wasn’t easy. Of course, I came to win. I don’t step on stage just to “make top 6.” But yesterday, the better man won. Big respect to Eddy 👏🏾 He brought an insane package and his conditioning was next level. Standing next to him was already special to me because I still remember watching him compete back in 2018 thinking: “One day I want to stand next to him.” Yesterday, that became reality. This prep taught me that anything is possible when you truly believe in yourself and trust the process. Huge thank you to @rogerboyce_barbados_worldcup @tavernekoekoek @strengthousebrugge , everyone who donated and helped, my coach @flexcoach_dean , @xxlnutrition my sponsor, my team @vanbossel_aisha @ruth.pe__ , @esigirly4 , @bryonvs , @vanbosselbaida Now we go back to the drawing board. We’re coming back bigger, harder, sharper, and better. And FYI… I was definitely big enough to stand with the big boys 🤣. I know if they had put us to more work yesterday, something different would have happened because I love posing and I believe when I pose more, I get harder and denser but wasn’t the case. Greatness is the way. #bodybuilding #champ #nigeria #barbados ifbbpro

1 day out for @josephpeter_official who is making his Open Debut as an IFBB elite pro Joe Joe has won world titles in classic as a pro in the past but making weight was becoming increasingly more difficult We spent 2 years working together holding back food just so he could make weight, but 2024 was the last time we did that… bye bye 95kg cap And now, tomorrow morning he will be waking up at 107-108kg I can see him easily adding another 10kg within 18 months too 🫣🤯

With each week of dieting I learn a little more about @aaronpolites How low is necessary to pull the bodyfat down at the rate we need For how many days can we run those lows before weight drops too far How frequently does he benefit from refeeding At what degree of refeeding do we we need to keep the physique looking fresh and performance high This is the part about coaching I love.. the discovery Just over 10 weeks until it’s time to dance 💪🏻

“Pre prep” phase almost complete for @agustinurzua__ A good chunk of bodyfat off, about 7kg above his classic cap and setting up well for a short rebound before we enter the actual prep into snows towards the end of this year I expect him to be 9-10kg above his cap by the end, in similar condition and 14ish weeks to bring the bodyfat down Easy money

Not every client gets the same approach… Sometimes you need to pivot on a plan to suit the current situation and that is what we are doing with @the.black.rambo Busy days, lots of travel, less time to think - take advantage and get some body fat off Danny responds very well when he has a ‘switch flicked’ on him and having done this with great success in the past, we are doing it again The approach is simple As many days necessary on very low calories (protein + fruit and veggies only) until a weight loss target is hit, then refeed repeatedly until a target amount of weight has been regained This means diet days can be 3 consecutive days or it could be 10 And similarly it could be 1 refeed day or it could be 5 When you have an elite level athlete, auto regulating in this fashion can be a really fast, effective and very low stress way to get a BUNCH of fat off in minimal time The one caveat being that performance MUST be maintained with regards to load for reps (lower targets than normal)

Rebound commencing in 7 days… 5 weeks post comp and every potentially maladaptive marker of a contest prep both subjectively in recovery and objectively in bloodwork has the green light Holding 105kg in very good condition and ready to get after it Zero negatives shifts in echocardiogram over the last 12 months RHR - 50 BP - 122/65 @k.m.h_55 prepare for lift off 🚀

The video you didn’t know you needed to see until now… @jhars_ifbbpro @tonydohertyoz @bodybuilderswithoutborders

Pro season #2 for @kylraggio.ifbbpro kicked off 2 weeks ago Currently following a simple stable daily deficit, netting us 1-1.5% bodyweight loss a week with intermittent refeeds on an as needed basis 2x 600g days going in on rest days thus weekend then it’s back into the dig For my classic guys I prefer a linear drop initially get them within striking distance of the look/cap and then I begin refeeding harder to maintain the look but still get within close proximity to the cap This way we don’t have to continuously diet hard the entire way in to make weight, leaving them depleted and fatigued

20+ weeks of maintenance behind us and it’s GROWING TIME for @jakekiely23 Who thought this was me/my doppleganger Very much looking forward to making walking uncomfortable for Jake 🫣🤣