Francis Melia
@CoachFHM
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BSc Sport & Exercise Science đ | Online Coach | Iâll get you strong and jacked đđ»
Click to work with me đđ»
Joined February 2019
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My results from the last 18 weeks dieting.
119kg/261lbs đđ» 98kg/215lbs
Thread incoming soon on how it was done đ
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Got engaged last night.
Of course she said yes.
Building on all fronts đ„
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Officially a dad.
The baby and mother are all good.
What a fucking feeling man đ„
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Increase your testosterone levels:
-No porn
-Less plastics
-More sunlight
-8 hours sleep
-More red meat
-Lift heavy weights
-Zinc & Magnesium
-Less excessive cardio
Youâll be a new man.
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Youâre a grown man scrolling TikTok, paying for onlyfans and canât do a pull up.
No wonder youâre fucking depressed.
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Fat loss 101:
-Drink water
-Calorie deficit
-10k steps a day
-High protein diet
-Ruthless consistency
-7 to 9 hours sleep a night
-Lift weights 4-5x per week
-Carbs around your workouts
-Build a strength foundation first
No bullshit.
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The average man today:
-Has tits
-Eats shit
-Plays PS5
-No mission
-No discipline
-Doesnât train
-Watches porn
-Avoids hard things
Be fucking better than this.
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Donât be the dickhead laughing at beginners in the gym.
Help them out instead.
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Married yesterday.
Future is brightâŠonly just getting started đ„
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Client of mine went for his yearly physical yesterdayâŠsaid his health markers were better than ever.
Doctor wanted to know what heâs been doing.
He said âlifting weights and eating meatâ
The doctor then proceeded to tell him to cut back on âmeat consumptionâ while he was
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Top 3 favourite bicep movement here.
Arms are looking mean at this stage đȘđ»
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Never complain about going the gym again.
Youâve got a fully functioning body capable of doing all this cool shit.
Some people would kill for it.
Make the absolute most of it.
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âYouâll regret lifting those weights when youâre olderâ
No I fucking wonât.
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Training to build muscle:
Squats, deadlifts, presses, rows, dips, pull ups, lunges.
Training to lose fat:
Squats, deadlifts, presses, rows, dips, pull ups, lunges.
Do you get the picture?
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Turned 28 today.
Been in the gym since I was 16.
Here's 28 lessons I've learned about getting Jacked/Strong.
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No nut November wouldnât exist if you bagged yourself a Latina.
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Absolute banger of a client result.
My man Ryan down on 23kg/50lbs over the last 7 months.
Improved everything to do with his training/nutrition.
Now weâre ready for a productive mass gaining phase.
Follow the plan, you get results.
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Men are happiest when weâre just building shit.
Physique, business, finances and relationships.
Thatâs what matters.
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Donât try and talk to someone mid set in the gym for fuck sake.
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Jacked people don't fuck around on their phones in the gym.
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Iâll respect anyone who consistently trains their ass off in the gym.
Keep fucking going.
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My vaccine consists of heavy fucking deadlifts and red meat.
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Iâm in a gym full of CrossFitters and theyâre literally always injured.
Thatâs a red flag in itself.
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If I was starting off in the gym again here's what I'd do.
-Train 4 days a week.
-Lower/Upper Lower/Upper.
-4-6 good exercises each session.
-All in that 6-15 rep range.
-Focus on beating performance week to week.
Do that for 1-2 years.
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You get the physique you deserve from your day to day habits.
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People say lifting weights isnât cardio.
Try squatting for sets of 8+ and come back to me.
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Smartest ways to get lean and maintain muscle.
THREAD âŹïž
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If you can deadlift big weights
But canât bang a few pull ups out
You might wanna get less fat.
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Protein: Sirloin, ground beef, eggs, whey protein.
Carbs: Plantains, white rice, yucca, potatoes, pasta, fruits.
Fats: Fat from meat/eggs, olive oil, avocado.
I literally rotate through this daily.
Simple and effective.
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Big chest basics:
-Dips
-Bench press
-Incline dumbbell press
Get strong on these and your chest wonât be small.
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Youâre not weak today in the gym.
You just didnât eat enough carbs.
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âYouâll regret lifting those weights when youâre olderâ
No I fucking wonât.
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Deadlifts arenât bad for your back.
Squats arenât bad for your knees.
Your form just sucks.
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Thereâs one meal Iâve probably ate the most over the last decade.
Ground beef and white rice.
Full of everything you need, easily digestible and gets you jacked.
Itâs a staple.
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âItâs all downhill when youâre 30â
Has gotta be the biggest fucking lie ever.
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Training to build muscle:
Squats, deadlifts, presses, rows, dips, pull ups, lunges.
Training to lose fat:
Squats, deadlifts, presses, rows, dips, pull ups, lunges.
Do you get the picture?
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Semen retention is codeword for I ainât getting enough sex.
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Itâs 2021 and people are still just running to get in shape.
Lift some fucking weights.
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Most of you donât realise how good youâd look at 8-10% body fat.
Clear separation between the muscles, vascularity etc.
Problem is most canât do it as it requires discipline/grit.
So youâre stuck at 20% accusing everyone of taking gear.
Change your mindset.
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Turned 27 today.
From all my experience I draw this conclusion.
Become jacked and handsome.
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Iâll respect anyone who consistently trains their ass off in the gym.
Keep fucking going.
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Baffles me why people are interested in Prince Harry.
He couldnât give a fuck about you.
Focus on getting jacked.
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If you can:
-Bench 315 for reps
-Squat 405 for reps
-Deadlift 500 for reps
Youâll look fucking solid.
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Fat loss is simple.
Things you donât need:
Fasting, keto, OMAD, fit teas, fat burners, endless cardio, burpees, waist trainers, not eating after 8pm.
Things you need:
Calorie deficit, high protein, lifting weights, daily step targets, water, sleep, consistency, discipline.
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Uncomfortable truth:
It takes longer than a year to get jacked.
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Why lifting weights is king:
-Youâll look better
-Youâll feel better
-Youâll fuck better
Get in the gym.
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Fat loss is simple.
Things you donât need:
Fasting, keto, OMAD, fit teas, fat burners, endless cardio, burpees, waist trainers, not eating after 8pm.
Things you need:
Calorie deficit, high protein, lifting weights, daily step targets, water, sleep, consistency, discipline.
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All the brothers practicing semen retention just haven't acquired themselves a latina yet.
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Imagine not training because itâs Christmas Eve.
Time to bench.
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The worst part about deadlifts is putting all the plates away.
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If you spend 10 years getting strong on:
-Dips
-Rows
-Chins
-Squats
-Presses
-Deadlifts
Youâre gonna get fucking jacked.
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Every man should be able to knock 10 pull ups out.
Being able to move your on body weight is a basic requirement.
Make this your goal if you can't.
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Huge problem I see in the gym.
People just lifting too heavy with shit form.
Lower the weights and move with efficient technique.
Youâll get stronger in the long run.
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If you think Iâm gonna spend another week doing more squats and deadlifts
Youâd be absolutely fucking correct.
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Message to all the young fellas out there.
Get in the gym ASAP.
16-25 are ELITE training years.
Take full advantage.
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If your lower body training session looks like this:
Squats - 4x10
Deadlifts - 4x10
Leg press - 4x12
Ham cul - 4x12
Walking lunges 4x15
Leg extension - 4x20
Calf raises - 4x20
You're doing WAY too much junk volume.
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Uncomfortable truth:
It takes longer than a year to get jacked.
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âYouâll regret lifting weights when youâre olderâ
No I fucking wonât.
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Youâre not weak today in the gym.
You just didnât eat enough carbs.
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The best medicine for chicken legs is squats and deadlifts.
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How the fuck can you be bored?
Thereâs literally so much to learn and get better at.
Being bored is a sign of low IQ.
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If a manâs going bald heâs best just shaving his head and getting fucking jacked.
Sorted.
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Felt lethargic as fuck before the gym today.
Still deadlifted and felt like a new man after a few sets.
Movement always knocks the cobwebs off you.
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Fat loss 101:
-Calorie deficit
-10k steps a day
-High protein diet
-Ruthless consistency
-7 to 9 hours sleep a night
-Lift weights 4-5x per week
-Carbs around your workouts
-Build a strength foundation first
Stop fucking about.
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Imagine thinking lifting weights is dangerous.
You know what is dangerous?
Being skinny and weak.
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Stop thinking of the deadlift as a pull.
Itâs a push with your lower body while your back is isometrically contracting to hold position.
Push the floor away with your legs.
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New kid came upto me today in the gym.
Just asked me any tips I could give him.
Told him to start lifting and never fucking stop.
Itâs all in the consistency.
Youâll get somewhere.
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âLifting weights is boringâ
You obviously donât deadlift heavy.
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940
The average man today:
-Has tits
-Eats shit
-Plays PS5
-No mission
-No discipline
-Doesnât train
-Watches porn
-Avoids hard things
Youâve gotta do better than this!
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You canât buy a good physique.
Thatâs why itâs the ultimate status symbol.
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The mother of my children will be unvaccinated.
Pretty fucking simple.
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Hereâs your gameplan for 2022:
-Build every day
-Ignore the media
-Lift 4-5x per week
-Do some scary shit
-Eliminate seed oil intake
-Limit alcohol consumption.
Hard not to have a good year.
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You donât realise how lucky you are to have the ability to train.
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Thereâs never a queue for the squat rack.
But always for the bench press.
This is exactly why most arenât strong.
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If you wanna look seriously impressive as a natural
Train for 5-10 years minimum
That's the cold hard truth.
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Most of you donât realise how good youâd look at 8-10% body fat.
Clear separation between the muscles, vascularity etc.
Problem is most canât do it as it requires discipline.
So youâre stuck at 20% accusing everyone of taking gear.
Gotta be better than that.
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Fat burning workouts donât exist.
Lift some heavy ass weights and be in a calorie deficit.
Simple.
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If you can:
-Bench 315 for reps
-Squat 405 for reps
-Deadlift 500 for reps
Youâll look fucking solid.
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