Putting on 15 lbs. of Lean muscle in < 4 months

Leading with results, as good work speaks for itself.

I would like to share with you how I’ve made crazy progress in the gym. First, I would like to thank my Coach Nikita for pushing me, programming my workouts and tightening up my nutrition.

Ok, let’s dive in. I would like to start by saying that gaining 15 lbs. is not an easy nor a normal feat. I am anomaly, highly determined with years of lifting experience under my belt among other aspects. Below is an illustration of the amount of muscle males and females can expect to accumulate under reasonable circumstances.

Hypertrophy Expectations for different time periods

Let’s discuss all aspects that accounted for this crazy transformation of 15 lbs in less than 4 months. At the 4 month mark I was up exactly 17 lbs. Below are all that factors that accounted for the muscle gain.

• 1️⃣ I have an accountability partner and coach @nikita_tpm

  A coach holds me accountable to prioritizing the small details that make a difference. There is always someone I can turn to when I seek clarity, so I always stay on track. This was a critical aspect that took my fitness to the next level. Keeps reading ⤵️

  2️⃣ Specific exercise programming 

  (I have an individualized and structured program) My program has consisted of 5-6 days of exercise comprised of compound and unilateral movements. (and mobility to provide my body with longevity) A keen focus of my training has been optimizing my form, SLOWING down

  100% of my movements to maximize time under tension and maximize muscle fibre recruitment. This helped me create greater awareness and tune into my body.

  3️⃣ I follow the 80/20 principle when it comes to my nutrition which allows me to enjoy the foods I like while constantly making progress. 

  I eat the same things I like, and I make sure to allow room for “fun” with friends.

  I focus on whole foods and pay attention to my macro and micro nutrient intake. The key here is being 80%+ compliant to my macro targets. I’m eating over 200g of protein and 350g of carbs every single day. And due to my lifestyle approach, I continue to see progress. I know eating extra carbs can be scary for most, but in reality; if you have a great training program, bring the intensity and focus on healthy lifestyle habits, the carbs will only fuel your performance. 🗣🗣

  4️⃣ Managing your environment, sleep + stress and recovery

  Your environment has the greatest impact on the likelihood of you achieving your goals. Managing your environment includes

  ♦️Choosing your social circle (Cut off weeds and leeches, welcome those who appreciate you)

  ♦️Automating desired actions (example, having low cal or nutritious snacks fully stocked)

  ♦️Managing sleep ties it all together

  The dark horse of body recomposition is sleep and stress. What I mean by that is; if you do everything right but you live in stress and don’t get enough quality sleep, your results will be greatly diminished. The reason I’ve been able to make such progress in gym and with my physique and fitness is because I’ve been focusing on my sleep and stress reduction as much as I’ve been focusing on my training and nutrition. 

  ♦️Living on an island

  Not everyone can live on a tropical island which makes healing and recovery effortless. However, you can optimize your healing with regular massage and hot/cold treatment like ice bath and steam rooms. A major factor in creating this anomaly of a transformation in terms of time frame is the fact that my stress levels are near zero living on a tropical island, getting sufficient sleep and being consistent with regular recovery like massage and hot treatments.

  You can do it too by creating the most ideal conditions possible and working a thoughtful, constructive and focused plan!

Photo taken at 167 lbs.

Photo taken at 167 lbs.

Happy training!

For nutrition and fitness coaching, connect with me on my app.