250 lbs 😳
Finding that balance of a perfect bodybuilding weight and athletic weight can be an interesting struggle. Light enough to race bikes and do cardio optimally while big enough to sling heavy weight.
I naturally hold around 230 - 235 lbs. And when I get above 240 lbs, it can be a little uncomfortable believe it or not. But lookin like a silverback gorilla can be cool. 😏 🦍
Do you know your optimal weight for performance??
2021-02-07 19:22:04 +0000 UTC
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When operation shredded was a go.
😳💪🏻⚔️
2021-02-05 19:52:32 +0000 UTC
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Chest & shoulders workout! Your online coach was feeling PUMPED after this one! 💪🏻🔥
Lots of different exercises here. Notice the “twist” on the flyes and the pec minor dips. Pec minor dips work more chest than triceps. Lean forward on them a little while keeping your body straight.
Still training in that 10-15 rep range with ascending weight as well. I don’t gravitate away from that too much unless I’m training differently or for a different goal.
Don’t miss this set. You’ll love these new exercises. Let’s get it fam. 👊🏼
2021-02-03 18:21:48 +0000 UTC
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Boys! Train your glutes too! 🍑
Glute training is often neglected by men. Which is a huge mistake. Your glutes are a very crucial part of your body, with strong glutes also helping with overall leg development as well as general strength. While you don’t need an entire day necessarily dedicated to glutes, throwing some glutes specific exercises in on your leg day can be quite helpful.
And not to mention, no one likes a flat rear! 😂
💪🏻💪🏻💪🏻
2021-02-01 20:12:27 +0000 UTC
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Happy Saturday! Flex on my friends 💪🏻
2021-01-30 18:36:39 +0000 UTC
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Want a back as wide as mine? Look no further and UNLOCK this post.
As your online coach, let's get you WIDE with this back workout.
💥 5 exercises
💥 10-15 reps each set with ascending weight
💥 As always, squeeze hard! Retract your scapula and keep it tight.
💪🏼🔥😎
2021-01-29 19:06:53 +0000 UTC
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Happy Wednesday! Whatever you have planned, get it!
Train hard. Live with purpose. Day in and day out. 🔥
230 lbs. of mean and nasty coming at ya. 💪🏻
2021-01-27 19:19:49 +0000 UTC
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A lil black n white action but with a lot of focus! ?
Notice how “in it” I am. Headphones on, outside world off.
Train with focus. Let’s get it. ??
2021-01-26 00:42:20 +0000 UTC
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What are we lifting today? ???
2021-01-24 01:09:43 +0000 UTC
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Hey! You!
What did you train today? ???
2021-01-22 06:56:59 +0000 UTC
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"Look at that HUGE CHEST!" (as they yell at ya from across the street 😎)
Unlock this for one of my top secret chest exercises! This specific variation has helped me BIG on my chest progress. The key are the two motions - full range and partial range.
Take a look! 💪🏼
2021-01-20 19:39:38 +0000 UTC
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Yours truly as an action figure! Pretty cool right?! You’d buy this figurine wouldn’t you? ????
2021-01-19 02:32:17 +0000 UTC
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Master your mindset, and you will master your body. Plain and simple. ??
2021-01-17 02:16:09 +0000 UTC
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Exercise spotlight - 21's ?
I'm sure you've seen this bicep curl variation before. You do 7 reps halfway up, 7 reps halfway down and 7 full reps. This is all one set.
The point behind this exercise is training the muscle at angles it's not used to working at. Full extension, tight contraction and full range. You don't need a lot of weight but you will get a NASTY BURN ???
2021-01-15 03:35:00 +0000 UTC
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Focus. Determination. Strength!
How “in the zone” do you get when training? Get serious, and focus on the task at hand. So much of what we do in life in mental, even when we think it’s physical.
Before every set, visualize what you want to execute. Picture yourself pushing the weight with EASE!
The body will achieve what the mind can believe.
Let’s get it ??
2021-01-14 01:18:30 +0000 UTC
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One of my favorite shoulder variations. ??
On the pec deck/fly machine, set the seat low and lean into it.
Focus on the rear delts, squeezing each rep.
Rear delts are an often neglected body part. But when they’re developed, they give the illusion of shoulder roundness, fullness and mass.
Add these to your shoulder arsenal.
??⚔️ ??
2021-01-12 04:16:29 +0000 UTC
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Before & After ? Of yours truly!
When I competed at my last show, I decided very short notice to do so, about 35 days. This is NOT a normal timeframe for training to compete in a bodybuilding show. But I had a goal in mind and wanted the challenge. Over the time period, I lost nearly 30 lbs. and definitely brought a huge change in my physique. Some of the points during my prep were -
?? Increased daily cardio
?? Caloric drop (pretty significantly at the end)
?? Focus on recovery techniques like my sleep, massage, and nutrition
Now, to reiterate, I do NOT advise a 35 day window for a bodybuilding competition prep. But I wanted to show you all that if you have a goal, and dedicate yourself to it, you can accomplish the task.
Enjoy the cameo from my dog ?
Let's get it! ?
2021-01-10 03:02:04 +0000 UTC
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Flex on ‘em ??
Training abs here but checking the arm gains! ?
Regardless, don’t neglect your core. A strong core can help with back pain, posture, and even overall muscle strength. While seeing your core in terms of abs is related to body fat percentage, your core is the center of your body. Give it some attention! ??
2021-01-07 06:27:04 +0000 UTC
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? Big arms or big legs?! What do you like to work on the most? Which is more impressive to you?
2021-01-06 05:45:52 +0000 UTC
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Determined. Positive. Swole.
What are you ready to conquer in 2021?! ????
2021-01-05 01:45:15 +0000 UTC
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It’s 2021! ????
Join me in my 21 in 21 push-up challenge!
? Knock out 21 push-ups
? Message me “done” and the video if you like. Make sure it’s in DM’s, not a comment.
And I’ll send you a free $50 video!
Getting jacked in 2021! Let’s go!
2021-01-02 05:29:32 +0000 UTC
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You know I love inspiring and motivating you all! Check out this awesome page from a fellow fitness creator @claudiafijalfit
Give her a follow, her page is free as well ?
From our shoot last year for Blackstone Labs in Miami ?
www.onlyfans.com/claudiafijalfit
2020-12-31 00:43:21 +0000 UTC
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From the competing chronicles! ?
Did you know that bodybuilders dehydrate water before a bodybuilding contest? It can be a very hard process and if you're not careful, you can actually begin to look worse. I've gone through many different dehydration techniques before a show and I can't say I've enjoyed any one of them LOL! But it just goes to show you that while competitors look amazing on stage, they're going through a lot of different things internally.
The more you know! ??
2020-12-29 08:33:11 +0000 UTC
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How’s this for a before and after? ??
About a decade between these two pictures, a lot of food and hours of gym time! I’ll never say it was easy, but dedication and commitment is really the magic secret. If you have a plan, and stick with it, your time will come.
Happy to help and motivate all of you in your fitness goals! ????
2020-12-28 11:34:38 +0000 UTC
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I want to hear from YOU! ??
Would you be interested in joining a special subscription VIP page? DMoney outside of the gym!
Let me hear it! ?
2020-12-27 02:26:17 +0000 UTC
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Merry Christmas! Happy Hanukkah! Happy Holidays! ?❤️?
Whatever you celebrate, wishing you all the love and happiness this holiday season! The question is however, were you naughty or nice? ?
2020-12-25 04:28:34 +0000 UTC
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Strong. Fit. Skinny. Huge. Athletic.
Whatever you want to be, I salute you.
Let’s get it ????
2020-12-22 04:22:14 +0000 UTC
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How do you prefer to do cardio? ?♂️ ???
Running outside? Cycling? Treadmill?
Whatever it is, get active. The heart is the most important muscle in your body! ❤️
And yes, I know I don’t look like the typical guy on a bike, but I’m far from slow. ??
2020-12-20 01:03:39 +0000 UTC
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What does a 230 lbs. athlete eat for breakfast? ?
?1 whole egg
?5 egg whites
?1.5 cups oatmeal (3 servings)
?1 tablespoon natural almond butter
?Sweetened with agave syrup
?1 whole banana
I cook everything fresh. I don’t believe in microwaving food. I also eat mostly organic, not everything as some isn’t worth it in my opinion but most of my food.
This may seem like a lot of food, but when you train hard, you need it! I’m not saying this is how you should eat, but this is how I eat for my energy demands.
2020-12-18 23:42:45 +0000 UTC
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Come join me in this FREE hotel room leg workout! ??
If you're an avid traveler and stuck in your hotel room with minimal space, this leg workout will get it done!
Quick. Efficient. Effective. Let's get it! ?
2020-12-16 09:38:03 +0000 UTC
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