Fitness + Nutrition Training
Helping average guys get back into shape, lose weight, all while enjoying foods and drinks they enjoy! ๐๐๐บ
Helping Men With Limited Fitness + Nutrition Knowledge Get into the gym to build muscle, confidence, and burn body fat.
Do you consistently find yourself thinking back to when you were in fantastic shape? The times where you didn't have a beer belly and were confident to walk around without a shirt on. If that is you, let's get started on a nutrition and workout program where you can lose 10 to 20 pounds in 12 weeks.
“Some people want it to ย happen, some wish it would happen, others make it happen” – Michael Jordan ๐ฅ๐
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Planning, Execution, Results
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Get a workout plan that matches your lifestyle and experience. This is speciffically tailored to you and not a cookie cutter.
Macronutrient Tracking
Learn how to track your macros (macronutrients) so you can enjoy a wide variety of foods while still losing weight.
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Get a full custom workout program, macro tracking, accountability, and access to my custom workout app for recording workouts.
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๐ช๐ฎ๐ป๐ ๐ง๐ผ ๐๐ป๐ผ๐ ๐๐ผ๐ ๐ ๐๐ฟ๐ผ๐ฝ๐ฝ๐ฒd ๐ฎ๐ฌ ๐ฃ๐ผ๐๐ป๐ฑ๐?
This morning I jumped on the scale and recorded my weight, the same process as every other day. But when I went to log it in My Fitness Pal, I realized that I had broken past 20 pounds!
Before I started losing all this weight I was not doing the greatest, and on top I was also dealing with a dislocated shoulder at the same time.
โ I was always feeling sluggish and had no motivation to workout or be productive.
โ My self confidence was lower and I did not feel as confident as before. My clothing has always fit me well and I felt good, but with my stomach pushing out it felt like everyone was looking and judging.
I was feeling self conscious and insecure so I needed to get back to the more confident version of myself. When people look at me, I want them to think athletic instead of a guy with a gut.
During all of these weeks, I focused on my nutrition and keeping my body moving. I cut out all the crap I was eating and replaced it with better and healthier choices. My exercise routine for the first 12 weeks was walking and nothing else. I would walk for at least an hour and make sure to get up some hills as well.
Now in the last 7 weeks, I have been slowly making a comeback in the gym and training as efficiently as possible. My strength is coming back, the weight is coming off, and I am starting to
feel good again.
โ
Now, I have more energy during the day from being in this routine and I am able to get up every morning at 5 AM to go for a walk.
โ
My self confidence has greatly improved over the past few months, and I now longer suck in my stomach for photographs and regularly walk around without a shirt on ๐.
I honestly feel a lot better and proud of myself. The funny thing is that the entire process was not that difficult and staying consistent was key. ๐
Drop a โก๏ธbelow if you want to lose 10-30 pounds and keep it off for good.
Lesss Go! ๐ฅ
#weightloss #mensweightlossjourney #bodyimage #bodyimagemovement #mensbodyimageissues #selfconfidence #boostselfesteem #nutrition #nutritionfirst #vancouver #vancouverfitness #vancouverpersonaltrainer #vancouverpersonaltrainer
This was another quick and easy weight loss meal which took around 25 minutes for everything.
- 1 serving of white rice ๐
- 2 servings of mixed vegetables ๐ฅ
- 150 grams of tilapia ๐
- Himalayan salt, pepper, and lots of Cajun.
Total calories were 423 with 37g of protein, 4g of fat, and 60g of carbs.
This is great alternative to chicken breasts when you need to switch it up.
#mensweightlosstransformation #mensweightloss #loseweightforgood #loseweightfast #bodyimagehealing #bodyimageissues #nutritionplanning #easyweightlossrecipes #vancouver #vancouverfitness #vancouverbc #vancouverpersonaltrainer #vancouverpersonaltraining
๐พ๐๐ฃ ๐๐ค๐ช ๐๐๐ฉ ๐๐ช๐ฉ & ๐๐ฉ๐๐ก๐ก ๐๐ค๐จ๐ ๐๐๐๐๐๐ฉ?
Many people think eating bland meals at home every night is the only way they can lose weight, and they cannot go out to restaurants for lunch or dinner because it will throw them off track.
Let me tell you, when I am between work, exercise, or training a client, I
DO NOT have enough time to cook and end up eating at a restaurant or drive-thru.
๐๐๐ปโ๐ ๐๐ต๐ถ๐ ๐ฏ๐ฎ๐ฑ ๐ถ๐ณ ๐๐ผ๐ ๐ฎ๐ฟ๐ฒ ๐ฒ๐ฎ๐๐ถ๐ป๐ด ๐ผ๐๐ ๐ฎ๐น๐น ๐๐ต๐ฒ ๐๐ถ๐บ๐ฒ?
This would be really bad if I was only eating Big Macs or Whoppers ๐, but there are actually plenty of good and healthy options where you can get in a
reasonable amount of protein with lower calories (Chipotle, Subway, Starbucks, Nandos, Greek Food, Cactus Club, Earls).
Here is a good example: the internet was out in my apartment building last night. I needed to finish some work before this morning, so I headed to a restaurant to eat and work. I could have quickly gone for a burger, chicken fingers, or even a giant plate of spaghetti and meatballs. Still, I found a healthier option on the menu that aligns more with my training goals ๐.
I found a crispy chicken plate, and it came with fries. Instead, I substituted it with grilled chicken (added an extra piece) and got it with roast potatoes and broccoli. It was both filling and delicious.
The trick for eating out is to make healthier substitutions and avoid foods
higher in fats and calories (there are tricks for eating whatever, but I will share that another time ๐).
You do not have to eat at home every night, and your food does not have
to be boring! Learn to make the appropriate choices, and you are good to go.
#nutrition #nutritionplanning #mensweightloss #mensweightlossjourney #mensweightlosscoach #vancouverfitness #vancouverbc #vancouverpersonaltrainer #vancouverpersonaltrainers
I have been in a bit of a slump lately. I don't want to work. I don't want to exercise, I don't want to cook.
But, I have already made commitments with myself and others. Having made those, I do them regardless of how I feel.
I show up ๐ฅ
#mensweightloss #mensweightlosstransformation #bodyinsecurity #bodyimageissues #mensmentalhealthmatters #nutritioncoach #nutritionplanning #vancouver #vancouverbc #vancouverfitness #vancouverpersonaltraining #vancouverpersonaltrainer
If you are currently going through any type of pain, whether it be emotional ๐, mental ๐ง , or physical ๐ please watch to the end.
#mensweightloss #mensweightlossjourney #mensbodyimage #bodyimageissues #selfconfidence #obstaclesareopportunities #fitnessgoals2023 #vancouver #vancouverfitness #vancouverpersonaltrainer #vancouverpersonaltraining #gymmeme #gymcomedy
Here are some healthy and high protein pitas which you can whip up in under 20 minutes.
Each pita is less than 500 calories with:
-57 grams of protein,
-13 grams of fat, and
-32 grams of carbs.
These are perfect for lunch, dinner, or a pre-workout snack.
#healtymeals #healthymealideas #healthyfoodideas #mensweightloss #mensweightlosstips #bodyimage #bodyimageissues #mensbodyimage #highproteinmeals #nutrition #nutritioncoach #vancouver #vancouverfitness #vancouverpersonaltrainer
When I started lifting weights, I honestly had no clue what I was doing! I just did some random exercises and expected some results.
I would just do a couple random machines, do some crunches, and then go on the treadmill or elliptical machine.
It wasnโt until I started training with people who had more experience before I figured out what was going on ๐ค๐ญ.
Take time to learn all of the basics of weightlifting, nutrition, rest and you will start to see better results sooner.
#mensweightloss #mensweightlossjourney #mensweightlosscoach #bodyimageissues #bodyimage #bodydysmorphia #buildconfidencewithin #vancouver #vancouverfitness #vancouverpersonaltraining
Take a look ๐ and see how your body can change in just a few months with proper diet and exercise.
I have literally done nothing special but just stayed consistent.
When I first started, I was logging my weights in an old note book but now I tack everything in My Fitness Pal.
If I can do it, so can you! ๐
#mensweightloss #mensbodyimage #mensweightlosshelp #nutritioncoach #mensbodyimagemonth #bodyimageissues #vancouver #vancouverbc #vancouverfitness #myfitnesspal
๐ช๐ฒ๐ฒ๐ธ ๐ณ-๐๐ผ๐ป๐ฒโ
I have now been on my weight loss and fitness plan for 7 weeks and hit another new low weigh-in this morning of 151.0 Lbs. Getting close to ๐๐ผ๐๐ถ๐ป๐ด ๐ฎ๐ฌ ๐๐ฏ๐.
What Went Well?
My nutrition and cardio sessions were on point this week and I got an average of 12,000 steps.
I ended up missing last Monday's workout because of the holiday, but not too big of a deal.
I am also starting to notice more physical changes every few days, besides what I see on the scale. My abs are starting to come back, and it has been awhile since I've seen those guys ๐ฅฒ
Since everything is going well, I am not going to make any changes. I am pretty sure I will see a sub 150 this week ๐ช.
Let me know what you think of my progress so far!
Shoot me a DM if you are interested in losing 10-20 lbs and I will help you out ๐ฒ
#fitnessgoals2023 #obstaclesareopportunities #mensweightlosstransformation #mensweightloss #mensweightlossjourney #mensbodyimage #nutritioncoach #nutritionplan #vancouver #vancouverfitness #vancouverweightloss
Here is a bit of a grocery shop I did last night after working out. All the essentials and will be good until sometime next week.
All of these foods are a great source of proteins, carbs, and fats which can help you in your weight loss or bulking journey.
UPDATE: I donโt like Papayas ๐
-The texture was nice and similar to melons but had a weird after taste for me.
#weightloss #weightlosstransformation #mensweightlosshelp #nutrition #nutritioncoaching #bodyimagehealing #bodyinageissues #vancouver #vancouverfitness #vancouverpersonaltrainer
When you are setting a nutritional goal, you need to know how many calories you will need to consumer to either lose, gain, or maintain weight.
There are a couple steps to this, but I will share that later on ๐
These calories come from macronutrients (proteins, carbohydrates and fats).
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram or fat = 9 calories
#weightloss #caloriedeficit #caloriesurplus #nutritioncoaching #mensweightlosshelp #loseweightnaturally #loseweightfast #vancouver #vancouverfitness #vancouverpersonaltraining
When you are new to fitness, nutrition, and weight loss you are
going to have to deal with a whole bunch of obstacles and find a
way around them.
My obstacle this week was missing a workout on Monday (thanks to some lady in England) but I will be making it up
this weekend.
Stuff like this is going to happen all of the time! And if you are serious about bringing change, you will find a way to get it done.
#nutritionplanning #mensweightloss #mensweightlossjourney #overcomingobstacles #overcomeobstacles #obstaclesareopportunities #vancouver #vancouverfitness #vancouverpersonaltraining
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