Coach Paul
@CoachPauI
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Former private chef to NBA + UFC athletes. Now, body transformation coach. Get jacked without cardio or calorie-counting. Apply for 1-on-1 coaching:
Tampa, FL
Joined February 2014
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Who wants to stop messing around and finally, predictably get jacked?
I can help you no matter your starting point: skinny, skinny-fat or overweight.
Text “NOW” to 813-534-6999 and we’ll go over your specific situation and see what’s possible.
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WHEN GRANDMA CALLS AND SAYS SHES LONELY?
FULL STOP.
BUSINESS PAUSED.
NO GYM, REST DAY.
CALL YOUR SOLDIERS.
SLEEPOVER TIME.
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The root cause of tight hamstrings, poor posture, and lower back pain?
Weak hips - one of the most under trained muscle groups.
It can even have a domino effect and lead to knee and ankle issues.
One strategy to avoid this is “Copenhagens”.
NBA players do these for injury
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Want to erase your love handles and finally sculpt your V shape?
After you’ve got your nutrition dialed in…
Here’s the 3 key movements to get your obliques to pop:
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Some of you asked for my supplement stack so here’s my closet.
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As an early TEEN I would cook this Chinese white cut chicken to build muscle (recipe was taught by grandma)
I still make it til this day for my clients and they love it
You won’t believe how EASY and delicious it is
Few ingredients, easy clean up, no technical skills needed 👇
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As an early TEEN I would cook this Chinese white cut chicken to build muscle (recipe was taught by grandma)
I still make it til this day for my clients and they love it
You won’t believe how EASY and delicious it is
Few ingredients, easy clean up, no technical skills needed 👇
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Forearms are the power source to every upper body movement.
It is by far the most important muscle to train if your goal is to look jacked with a shirt on.
Here’s how I’d grow them from scratch if I had to start over again 👇
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Elite salad dressing - Roasted Garlic Balsamic recipe:
1. Heat 1 cup extra virgin olive oil on low
2. Cut off garlic ends & lightly smash to release flavor (I used one whole bulb)
3. Brown garlic carefully to not burn
Let it cool down. In blender/food processor:
-1 lemon juice
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“You look healthy” is probably one of the best compliments you can get
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It took me 6 years to go from a skinny 165lbs to a jacked 190lbs
But knowing what I know now?
I could easily do that with a fraction of the time
(I’ve helped many clients do exactly that)
Here’s EXACTLY, step-by-step, what I’d do to go from skinny to jacked ASAP:
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If you want to look good WITH a shirt on?
Grow your biceps, brachialis, and radialis to fill out your sleeves
Here’s my favorite way to target them ALL at once👇
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Boulder Shoulders playbook: strength, shape, size, and mobility
Thread 👇
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Lessons I've learned from working as a private chef/trainer to a decamillionaire:
1. Pressure makes diamonds
As SOON as I landed,
we went to one of the top restaurants in the city, smoked a really nice cigar, and went to a high end *redacted* place
Sounds chill right? Well…
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Getting jacked is one thing.
But addressing your hormones, metabolism, gut health, brain fog, energy levels, libido, depression, hair and skin issues?
Invaluable.
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I tried every upper-body exercise under the sun…
The result?
Not much,
Until I added these three movements: 👇
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This isn’t short form content.
This is everything you need to know to get jacked and to NEVER go back to your old ways.
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How to blow up the size of your arms with nothing but 2 dumbbells and an incline bench:
Step 1: prepare bench at slight incline angle
Step 2: select DBs (not so heavy, not going for 1 rep max here)
Step 3: follow the form in the video
Step 4: go until technical failure (the
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When you help one person?
You're not just helping one person.
That one person will transfer it to another person.
So on and so on
We're all connected.
One act of kindness will travel around the world.
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Every survey done on what muscle group women find most attractive
#1
answer is always abs & obliques
Makes sense, since high amounts of abdominal fat is related to low sex drive and testosterone
Here’s how I keep my abs & obliques popping:
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Bench press won’t get that mental weight off your chest, do the inner work.
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Before you pop a viagra, try this holistic protocol to stop being a "one pump chump":
-Iodine
-Sol salts
-Lime juice
-Raw honey
-Frozen watermelon
-Magnesium chloride
-Peeled + chilled beets
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I FUCKING DID IT
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Sunny side eggs are most anabolic
Cooked whites, raw yolks
Bioavailability to the max
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I’m fit and healthy, but I’m NOTHING without spirituality
It may at times feel like corny, impractical nonsense
But there are pure, real world ways to use the spiritual realm to supply you with limitless vitality for the rest of your life…
THREAD
👇👇👇
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Tight lower back?
Do this right now (or at your desk) to loosen up it up.
Level 1: knees bent on floor - 10 reps
Level 2: knees bent in air - 8 reps
Level 3: legs straight in air - 6 reps
Keep your shoulders on ground and move slowly.
Works every time.
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SHOULDERS:
I organically discovered this movement years ago while messing around with the TRX,
@mythoughtfood
calls it a Cuban Press/Face Pull hybrid
Ever since then, I included it in all of my push workouts because it promotes shoulder stability & reduces risk of injury
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Elite ramen:
Gluten-free noodles in lemongrass bone broth
Amino acid profile complete with egg & shrimp
Balance of fat & lean for optimal macronutrient profile and flavor
Seaweed + cilantro as heavy metal chelators
Ginger/garlic/shallots
Lana Del Rey for high vibrations
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Gyms should be outdoors
I catch myself gazing out the windows in between sets like I’m in prison
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Mouth-watering moist BEEF TALLOW COOKIES recipe:
Seed oil-free, gluten-free and dairy-free cookies that actually taste good 🐮🍪
Ingredients:
1 cup coconut flour
1 cup coconut sugar
1 cup tallow
2 eggs
3 tbsp vanilla extract
2 tsp baking soda
1/2 tsp salt
3/4 cup chocolate
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I swear bros...
The more jacked I get, the easier life is
People look in ur eyes when they talk to you
Closing w business & girls is way easier
10xed my life for sure
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Being natty without looking natty should be a goal of every man.
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Most lower back problems stem from a weak posterior chain.
The lower back's role is to support, not lift.
Glutes and hamstrings are muscles that CAN handle the workload.
And if they're weak?
Your lower back compensates.
Here’s what I do to strengthen my posterior chain:
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Bodybuilding would be an understatement.
I’m on the path of character carving.
You could strip me of the body I have, and internally, I would be the same man.
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You’re gonna do 4x10 or 4x15 here
Triset:
1 - supinated wide grip barbell curl (wider than shoulder-width)
2 - supinated close grip barbell curl (closer than shoulder-width)
3 - pronated barbell curl
(shoulder-width grip)
Do this with a lighter weight towards end of workout
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REALLY EASY fruit collagen gummy recipe
(under 10 minutes)
Incredible for improving the structural integrity of our soft tissue
Great alternative to bone broth👇
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@DudespostingWs
That’s my homie
@RedemptiveKing
in the pic, when my Grandma called we both dropped everything.
We both slept over there.
My body is fueled partly by Grandma’s recipes too💪🏼♥️
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Why HONIED LEMONS ARE THE BEST PRE-WORKOUT SNACK
Gonna go chase a pump, will post the aftermath 🍋🍯
Making honied lemons - gives you ELECTRIFYING energy
-wash/deseed/thinly slice lemons
-add in salt
-cinnamon/cayenne optional
-saturate in raw honey
Let sit 1-3 days, the peel tastes delicious too
Have right before the gym for an incredible lift
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After cutting out processed foods for an extended period of time, you don't even get "cravings"
Fruit becomes the new candy for you
If you want more calories, you desire a fattier cut of steak or full fat items
Really, only way to fuck up is if you get drunk or high lol
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People always accuse me of roids
Nah bro
When u combine psychotic work ethic with extremely neurotic efficiency, u get top 1% results 💪🧠
Stop hating
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To be jacked on the outside you must first be jacked on the inside
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As a child, I was set up to fail HARD
I was severely apathetic, depressed, & fearful
then?
At 12, I had an epiphany that turned into a self-fulfilling prophecy
I realized, if I do the inner-work..
I can champion and transmute this pain
Now, I am fully integrated and whole
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In less than 3 days:
Spent Christmas alone, went thru heartbreak, house broken into, no water due to leakage, power outage, missed biz opps, car problems
& obviously I’m coming out on top fucking HARD
If you’re ever feeling hopeless, here’s what you need to do:
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I work 10 hours a day, 6 days a week.
Here’s how I easily hit 200 grams of protein daily without spending my day in the kitchen:
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Unglue your shoulders with this quick stretch anywhere:
Step 1: have your elbow at a 90 degree angle
Step 2: while keeping elbow still, rotate targeted side downwards
Step 3: reach full range of motion by assisting with off-hand and pivoting torso
Hold for 15-30 seconds
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Making honied lemons - gives you ELECTRIFYING energy
-wash/deseed/thinly slice lemons
-add in salt
-cinnamon/cayenne optional
-saturate in raw honey
Let sit 1-3 days, the peel tastes delicious too
Have right before the gym for an incredible lift
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A pretty deranged thought occurred during my workout, most likely because I was lifting intensely with 528 hz. I envisioned my funeral as a result of a premature death, and seeing all of my loved ones there. Maybe it’s the Cordyceps, idk. Great back workout though. Lat spread 🥂
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Here is a very easy, no-bake recipe for you to make at home and enjoy:
WALNUT DATE BARS - delectable and sustaining energy
Only takes 10 minutes out of your day to prep a convenient and healthy snack for a week
Check it out❕👇
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Every guy wants to look in the mirror and see a STRONG person staring back at him
comes from shoulders, chest, arms
There’s a lot of “coaches” on Twitter that tell you how to get big
But not many will SHOW you, because they aren’t living it. I’ll show you how I train those 3👇🏼
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Before you say “I hate sardines”
And miss out on this legit superfood…
Ask yourself: have I ever eaten whole, Mediterranean style, grilled sardines with:
-Homemade chimichurri
-Made with small batch olive oil
-And served with local sourdough
Odds are you’ll love ‘em.
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Went to the store after gym with my headphones in - girl hears me mumbling lana del rey and stops me
Next day we’re doing a wine glass making class together lol
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Struggling to develop your biceps?
Try using the cuff attachment for cable preacher curls
Really good way to minimize forearm engagement by not actively gripping onto the weight
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My little 8 year old brother’s watching YouTube & I see that ad in the top right
That’s why I always make sure he feels like I’m his best friend, can talk about anything, don’t need to learn anything elsewhere
*They* know exactly who they’re targeting too - children
Diabolical
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Bro did you seriously start eating without saying grace first?
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Signed up for a morning meditation class at university
Bro…
We did deep breathwork with masks on
Instructor said, “Come as you are. Leave if you must.”
So I left, namaste 😌🙏
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Now onto the tangibles:
The best foods for calories AND micronutrients?
Organic, non-GMO, grass-finished, wild-caught:
Eggs
Dates
EVOO
Salmon
Bananas
Raw dairy
Raw honey
Maple syrup
Soaked nuts
Organ meats
Fatty red meat
Dark chocolate
Sweet potatoes
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How to know an exercise is REALLY efficient?
When light weight feels heavy.
Try this kettlebell preacher hammer curl on an incline bench.
Thumbs up, blow up your forearms. 👍
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If being jacked is your MAIN strive towards contention in life, don't expect to be fulfilled
Yes, attain & preserve peak health
But, allocate the rest of your energy towards more purposeful life endeavors
Let it compliment your life, not take over your life
#fizeekfriday
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Ghee: excellent anti-inflammatory, great source of antioxidants, vitamins and minerals.
Some cultures even use it as moisturizer and to treat burns.
It has a high smoking point and gives a nutty flavor for my herbed lamb loin chops.
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Even guys who lift, most of them anyway, have a physique that looks “off”
There’s a few reasons why, but THE big one?
Way too much focus on width, and not enough on thickness.
But don’t worry, I got you covered…
Here’s 3 specific movements to an aesthetic back and posture 👇
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If you have a good heart?
Don't worry about being manipulated.
Don't worry about how you're viewed.
The light always wins in the end.
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Sculpting shoulders to the next level
Front barbell raise on an incline bench
No momentum
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You’d be taller if you fix your posture
One rule to keep in mind: pull more than you push
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Cook your meals at home as if your life depends on it, because it does.
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#1
Defy Gravity: DB Weighted Side Bend
On a roman chair, set the padding at hip level
Grab a dumbbell, and let gravity stretch out your obliques
Exhale as you contract
3 sets of 10-15 each side
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The best “clean” meal you can have:
Ahi poke made at home with good portions.
Salsa with natural digestive enzymes to increase nutrient absorption and protein synthesis.
Lipase enzyme from 🥑
Amylase from 🥭
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This "anabolic sauce" gets you jacked
Here's how to make it at home in 30 seconds, with only 4 ingredients:
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Being mindful about seed oils and avoiding using them at home?
I’m all for it.
Being a weirdo about having a slice of pizza or some fries with your homies when you’re out?
Not for me dog.
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I probably got more beatings than hugs as a kid
It turned me into a savage, but I still got love for everyone
With bitterness came compassion, by asking myself “why” things were the way they were
To know all is to forgive all
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The biggest takeaways are:
-Have impenetrable values
-Know the right people
-Take initiative
-Know you can have it ALL, if you are worthy
-Have fun and enjoy the process
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Aesthetic masterclass: a thread
How to sculpt your dream physique in a sustainable, realistic and delicious way.
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Assume EVERYONE is natural, even if it's absurd.
Call it delusional
But whether they're on gear or not, what does that have to do with YOU?
Believe it's real so you dream bigger, not for what's "realistic"
Shoot for the stars.
Worse case scenario?
You land on a mountain.
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Cossack squat:
One of my favorites
Why?
1. Opens up hips
2. Mobilizes ankles
3. Improves flexibility
4. Makes lower body movements feel more fluid
5. Circulates blood to your legs while activating core (great warm-up)
To make easier: point your toes up on lengthened side
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Do this exercise if you want your forearms to look like you work in construction.
Preacher curl setup, using a rope attachment - peak tension at peak contraction.
Give it a go your next arm workout.
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Try this right now to reduce elbow pain:
1. Push-up position
2. Reverse your hands as far as you can backwards
3. Move side to side and backwards (goal is to find discomfort)
4. Hang out in the position for 2-5 minutes everyday
5. You can work on retraction/protraction during
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Post-workout meal with
@RedemptiveKing
On the topic of nutrition;
Bros..eating clean doesn’t have to taste like dog food
If it feels like a grind, you’re doing it wrong
You’ll burn out, ask any bodybuilder
Learn how to make clean foods enjoyable and it’ll last you a lifetime
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Just met a based ~60 year old man at the gym. He said he never approaches people, but wanted to ask me some questions. 2 minutes in and we’re connecting on spirituality. Energy attraction and physiognomy. Just look at a man and knows “he gets it”. No coincidence.
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Going through the movements in life but I really just want to be a father.
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If you have the skills to boil an egg, then you have the skills to make this stupid simple 3-step Chuck Roast recipe.
10 high protein meals with 0 active cooking time, let's get to it.
Ingredients:
-6lbs chuck roast
-pepper
-salt
Instructions:
1. season the chuck roast on
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Made 3lbs of oxtail soup that created the most gelatinous bone broth I’ve seen
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Being jacked is constantly giving free value to everyone around you, because you are inspiring them whether they are conscious of it or not
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If you want to look jacked with sleeves on?
Your forearms need to pop.
Try this “pinch grip” to crush your brachialis.
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You never want to get too comfortable and slack off
The quickest way to lose respect is to be a person that needs to be told what to do
Self-impose the pressure, "don't be too hard on yourself" what bro??
What is "too hard?"
No one cares, push your limits
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Before you bench, loosen up your shoulders with this unique stretch
This will instantly improve your range of motion, and unglue that front deltoid junction
3 steps:
1. Lower bar
2. Tilt to one side
3. Shift
Hold for ~3 seconds and alternate as if you were kayaking.
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1. Kettlebell Preacher Hammer Curl
A true measure of an exercise’s efficacy?
When light weight feels heavy.
I could only do 20lbs.
Prioritize form over weight and your forearms will explode.
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The physique after a honied lemon fueled chest workout
If you just started recently following me?
Welcome, you’ll probably get jacked on accident 🤝
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Before you hit chest, try this one weird warm-up
It’s part of how I hit my 405lb Bench
Here’s how you do it:
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Strong as a powerlifter
Lean as a bodybuilder
Mobile as a gymnast
It’s possible to have it all if you train correctly
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Building your physique takes time
But once it’s built, no one can take it away from you
And maintenance is easy
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