Andrei Comsa - Online Coach

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Andrei Comsa - Online Coach Your Online PT

CERTIFICĂRI:

✅Licențiat în Educație Fizică și Sport
✅Antrenor Personal acreditat de Federația Română de Culturism și Fitness

SPECIALIZĂRI:

✅Programe pentru hipertrofie musculara
✅Programe pentru slăbire și tonifiere
✅Bodybuilding

PERFORMANȚE:

🥈Locul 2 Men's Physique Cupa Federației 2015
🥈Locul 2 Men's Physique Cupa Federației 2016
🥈Locul 2 Men's Physique Campionatul Național de Fitness și Culturism 2016 - etapa Zonală
🇷🇴Locul 5 Men's Physique Campionatul Național de Fitness și Culturism 2016 - etapa Națională

09/09/2026

No captions needed for this one 🙄😂

07/09/2026

If you want to loose fat you don’t need to cut out carbs.
You just need to track your calories and be more aware of the hidden calories, especially fats.

02/09/2026

Ingredients:

🍘 3 plain rice cakes
🍮 2 × YoPRO protein pudding

Crush the rice cakes, mix with the pudding and shape and place them on a baking sheet.
Freeze for 1 hour and enjoy

Total: 295 kcal

Approximate macros:

Protein: 24–26 g
Carbs: 35–38 g
Fat: 3–4 g

Credits to: .kitchen.de for the original recipe

31/08/2026

Did somebody say Healthy Nutella ? 🤔😏

Here you go ladies and gentlemen.
This is the easiest and fastest Nutella/chocolate spread that you can make.

Ingredients:
100 ml of water
55 grams of cocoa powder
50 grams of honey

Mix all of it in a blender and enjoy

Calorie breakdown:

Per Mixture:

🔥 264 kcal
🥩 10.4 g protein
🍞 69.5 g carbs
🥑 6.9 g fat

28/08/2026

I promised myself that I won’t do reaction videos anymore because people will think that I’m a hater 😂
Buuuuuuttttt, common, I had too, this one is the GOLD standard of, I don’t even know how to name it 🙄

Just stick to your basics, overload it and that is it 💪🔥

26/08/2026

You don’t need to eat “clean” 24/7 to lose weight. 👇

Most people fail because they think one burger, ice cream, or pizza will ruin their progress.

Reality? Fat loss comes from what you do most of the time, not from a single meal.

🍗 Everyday: Focus on high-protein, nutrient-dense foods.
🍔 Once per week: Enjoy your favorite treats without guilt.
🍕 Once per month: Go out, have that donut or whatever you’ve been craving.

The goal isn’t perfection. The goal is consistency.

A diet you can enjoy for years will always beat a “perfect” diet you can only follow for 2 weeks. 💯

Save this post for the next time someone tells you that you need to give up all your favorite foods to lose weight.

24/08/2026

🍗 LEAN CHICKEN PESTO & MOZZARELLA BAKE

High protein, stupidly easy, and absolutely delicious. 😮‍💨

🛒 INGREDIENTS

• 600g lean minced chicken
• 2 tbsp pesto
• 3 slices mozzarella
• ~15g Parmesan
• Salt & pepper
• Garlic powder / Italian herbs — optional

👨‍🍳 HOW TO MAKE IT

1️⃣ Preheat your oven to 200°C.

2️⃣ Spread the 600g minced chicken flat on a baking tray lined with baking paper, creating one large, even layer.

3️⃣ On one half of the chicken, add the pesto, tomato paste and mozzarella.

4️⃣ Fold the other half of the chicken over the filling, completely covering it. Seal the edges as much as possible so all that cheesy goodness stays inside. 👀

5️⃣ Sprinkle the Parmesan over the top.

6️⃣ Place it in the oven at 200°C for around 30 minutes, or until the chicken is fully cooked through.

7️⃣ Let it rest for a few minutes, slice it up and enjoy! 🔥

💪 MACROS — FULL RECIPE

🔥 ~1,160 kcal
🥩 ~150g protein
🍚 ~4–5g carbs
🥑 ~59g fat

🍽️ PER 3 PORTIONS

~387 kcal
~50g protein
~1–2g carbs
~20g fat

Who said eating high protein has to be boring? 😂

Save this one for your next meal prep! 💪

19/08/2026

Creatine is NOT a steroid.

And no, it’s not going to make your kidneys explode either. 😂

Creatine is one of the most researched supplements out there and can help improve:

💪 Strength & power
🏋️ Training performance
📈 Muscle growth over time
🔋 Your ability to produce energy during high-intensity exercise

But here’s where people overcomplicate it:

You don’t need a loading phase.
You don’t need to cycle it.
You don’t need to take it pre-workout.
You don’t need some €70 “ultra anabolic creatine matrix.”

Just take 3–5g of creatine monohydrate every day.

That’s it.

And yes, you might gain a little bodyweight from increased water stored inside your muscles.

No, that’s not fat. 😂

If you’re training consistently and want to maximize your performance and muscle growth, creatine is one of the few supplements I’d actually put near the top of the list.

Simple. Cheap. Effective.

Stop making supplements complicated.

17/08/2026

Please, stop wasting your time with exercises that seem fancy all over the social media.
Instead, stick with the basics and progressively overload them from one week to another for the best optimal results.

14/08/2026

Electrolytes are NOT the secret ingredient to being hydrated. 😂

And no, you don’t automatically need an electrolyte drink just because you went to the gym.

Electrolytes — mainly sodium, potassium and magnesium help with fluid balance, nerve function and muscle contraction.

But whether you actually benefit from supplementing them depends on the situation.

💦 Sweating a lot? → More relevant
🏃‍♂️ Long/hard training sessions? → More relevant
☀️ Training in hot & humid weather? → VERY relevant
🥵 Heavy sweater? → Definitely worth considering
🛋️ Sitting in an air-conditioned office all day? → Water + a normal diet is probably enough

And here’s the important part:

You don’t need some fancy €40 electrolyte powder with 17 ingredients.

Sometimes, you just need enough sodium and fluids.

Electrolytes are useful.

They’re just not magic.

Know when you actually need them instead of drinking them because TikTok told you to. 😂

Save this for the next time you’re wondering whether you actually need electrolytes.

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