RMH Coaching

Why Crushing It in the Gym is Just Like Crushing It in Business!

Progressing in the gym is very similar to progressing in business. You create an environment that supports consistent effort, track that effort, and aim to improve over time. If you’re not progressing, you identify the bottleneck, make adjustments, and enhance your efforts to support further growth.

Massing Phase Update:

Currently, my weekly average weight is 91.2kg, which is nearly 8kg up from my stage weight. I’m on a 6-day-a-week training program, following a push/leg/pull split. My daily caloric intake is set at 3500 calories: 195g protein, 70g fats, and 520g carbs.

I’m absolutely stoked with how everything is progressing. Training is fantastic, and I’m seeing improvements every week. Thankfully, my joints are also holding up well.

From being wowed by heavy weights to valuing flawless form and technique. Mastery isn't just about how much you lift, but how well you do it.
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Week 2 of my build phase is in the books. My weekly average weight is up 900g since the start of my build phase, which is nearly perfect considering my goal of a 400g per week increase.

Building muscle takes time, especially when done naturally. It’s very tempting to try and rush the process by drastically increasing training volume and eating everything in sight.

I’ve found that having a plan has allowed me to remain focused and on task day after day. Knowing that this journey could take up to 18 months can be discouraging at times, but I know my ‘why,’ I have a plan, and now all that’s left is to execute.

We commonly overestimate what we can do in a few weeks, yet underestimate how much we can achieve in a few years.
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Has Your Training Hit A Plateau?

Don't worry, I've got you covered with these three methods to overcome plateaus and continue making progress.

1️⃣ Progress at the Right Pace
2️⃣ Embrace Rest and Recovery
3️⃣ Lifestyle Alignment For Success

Together, these methods will shatter plateaus and unlock your true potential. Get ready to transform your physique and become the best version of yourself!
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Embrace the Journey, Trust the Process
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More weight doesn't always mean more muscle growth. The key lies in prioritising proper form and intent during your workouts. Patience is essential, and results take time.
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Sustainable routines pave the way to lasting results! Fat loss may not be a forever journey, but building sustainable habits ensures your transformation lasts a lifetime.
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Physique Update: 6 Weeks Post Show
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My weekly average weight is now 86.9kg, which is 3.8kg higher than the day I stepped on stage.
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Physically, I feel a million times better compared to the last few weeks before the competition. Hitting my step target has become effortless, as I'm easily meeting it through regular daily activities. It's fascinating how our bodies conserve energy (by decreasing our NEAT) during a fat loss phase, often without us even noticing. 🚶‍♀️
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Mentally, I'm almost back to normal. The constant food focus and hunger have nearly disappeared. During the first four weeks post-show, all I could think about was when and what my next meal would be, which made me terribly unproductive. However, now I find it easier to focus on work, and my motivation and energy in the gym are through the roof!
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Overall, life is just better with a little bit of fat 😂 Three more weeks of recovery before I dive into my build phase. I want to thank my coach for guiding me through this process. I would have been lost without you, mate. 🙌
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Remember to record, reflect, and refine your routine.
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We all know that physique transformations don't happen overnight. It's a journey of persistence and dedication, often accompanied by stress.
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Remember, transforming your body is about more than just workouts and diets. It's about creating a balance between body and mind. Your well-being matters!
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Physique Update: 4 Weeks Post Show
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My weekly average is 85.3kg, which is 2.5kg up from the day I stepped on stage.
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Physically, I'm feeling much more energetic, and I'm not constantly cold, which is nice. 😂
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Mentally, it can be challenging to watch all your hard work fade away as I accumulate more fat. However, it's necessary. It's not healthy to stay that lean all year round. Plus, my next goal is to enter an 8-month building phase, and gaining fat during this phase is inevitable.
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I want to be as transparent as possible with my post-show recovery phase. It's fascinating to watch someone get leaner each week before they step on stage, but the truth is, they don't stay that lean all year, and nor should they. I've still got at least another 2kg to gain before I'll be back to an ideal and healthy weight. So, expect more fat incoming. 👊🏼
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Lessons from prep - Reverse Engineer Your Habits!
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Setting a goal with a timeline allowed me to break down what I needed to do each day to get to the final destination - the bodybuilding stage. -
Big goals are intimidating, but by focusing on daily habits and consistently ticking the boxes, every day brought me a step closer.
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