04/23/2026
4 Years Ago Today ❄️ 🏔️ 🌲 🎉 🕺 💃 ❤️
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body recomposition using methods backed by science
04/23/2026
04/06/2026
Guess you may as well lock in - the time will pass regardless.
Ask yourself: where do you want to be in three years?
04/01/2026
CAN’T LOSE WEIGHT AND BUILD MUSCLE AT 50?
Wrong. ❌
Peep those leg gains!! 👀 👀
Check out those Shoulders and Lats! 💪💪
Michael here has been putting in the work over the last 3 years and here’s what we learned:
👉 This s**t takes time - be patient and give yourself enough time to see results!
The body responds slow when conditions are optimal - sorry to say but when your 50 conditions aren’t necessarily optimal. Think - “how long did it take me to get here?”
👉 Have a plan - you won’t get to your goal without knowing what to do on a daily basis!
You can’t have it all - so dedicate separate phases of time to fat loss and muscle building. You don’t want to lose all the weight and have no physique underneath.
👉 Consistency > Perfection - we would have never gotten here if we through in the towel after a bad week.
We have had our fair share of sub-optimal weeks, unintentional weight gain, breaks, travel etc. The body responds to averages over time, and because we just kept going - stayed consistent (even though it wasn’t perfect) Consistency and Persistence WINS! 🏆
If you’re tired of not making progress and want to stop feeling frustrated…
DM me or Comment “GAINS” below 👇 and I’ll help you create a plan for SUCCESS! 💪
03/28/2026
Marc thought, hey we got one pro-card, let’s get another one! Haha 💳
Third season for Marc and I, and we’re bringing the heat!! 🔥
03/28/2026
.roth is looking to make a statement in her first bodybuilding competition 💪
Here’s to a killer first season! 🤘
03/28/2026
and I are ready to make some noise at the WNBF Vancouver show this year!! 🤘
5 weeks out! 🔥🔥
03/25/2026
All that being said - if you do have things dialed here are the supplements that actually work:
✔ Creatine
✔ Protein powder
✔ Caffeine
✔ Vitamin D
✔️ Pre-Workout/Pump Formulas
That’s it.
Stop wasting money on hype and focus on the fundamentals.
Remember that supplements only make up 5% of your results.
95% is going to come from consistent training and nutrition.
What supplements are you taking that I missed?
Tell me below 👇
03/20/2026
You NEED delts to complete the physique.
Here’s how to build them:
• Controlled eccentrics - the same way you would go down slow on a squat. Lower the weights down slow and really load that muscle in the lengthened position.
• Train close to failure - we all know this is important - what you might not realize is how it actually looks. Don’t stop when you can’t get the weights to shoulder height anymore - keep going until you can’t move lol
• Prioritize lateral raises - the shape and aesthetic of nice delts comes from the medial delt - SPAM lateral raises to emphasize the growth there! (I have barely trained front delts in the last 5 years)
• Keep shoulders healthy - go light, go slow, go often. The delts recover quickly but they aren’t built to handle massive loads. I recommend a higher frequency over a higher intensity to keep your shoulders pain free.
Delts make the physique.
What are you waiting for? Go do some lateral raises. 👊
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