Sergio Alcover

Entering my 30’s at my best - here’s what I’m doing

I’m turning 30 in 7 weeks time, and I plan on looking and feeling the best I ever have

In order to achieve this, staying comfortable is not an option, progress is all I care about

Here are a few things I’m doing to make sure I keep progressing to my best version:

- Half marathon booked the week after my birthday 😅
- 4-5 strength sessions per week 💪🏼
- Regular blood work 🩸
- Mainly whole foods diet 🥩
- No phone before bed 📵
- 7hrs sleep non negotiable 🔋
- Sunlight exposure first thing 🌅

Age is most certainly just a number - getting older is no reason to slow down

Under-fuelling is the biggest mistake I see when people combine lifting and running

If your goal is to perform well, build muscle and actually recover properly, you have to eat with purpose ⚡️

You can’t expect your body to perform if you’re not fuelling it to 🪫

Once you start eating to support the session, everything improves 👇🏼

Better runs
Stronger lifts
Faster recovery

You can’t outperform poor nutrition!

Life changing transformation from 🤩

An absolute night and day difference in his physique, his mindset, and his discipline

It has truly been incredible coaching him and watching his development

To cap it all off and attend his first ever physique photoshoot was such a special moment, and one I’ll never forget

Mind blowing stuff 👏🏼 👏🏼

4 weeks, 4kg.

But this wasn’t a fat-loss goal… it was a muscle-gain strategy

One of the biggest misconceptions is that if your goal is to ‘get bigger’, you should immediately push calories up and start a bulk.

In first photo his body wasn’t in a position to grow efficiently. When body fat is higher and insulin sensitivity is lower, the body partitions nutrients poorly, meaning a calorie surplus is far more likely to be stored as body fat than muscle tissue.

So instead of rushing into a bulk, we did something more important:
we improved his metabolic environment

Over these 4 weeks we focused on:
• increasing insulin sensitivity
• improving nutrient partitioning
• raising training performance
• restoring recovery capacity
• setting an effective maintenance calorie level

This is often misunderstood, but such a crucial part especially if you’re in it for long term physique development

Now his body is primed, when calories go up, a much greater percentage of those calories can be directed toward muscle protein synthesis instead of fat storage

That’s how you achieve a lean gaining phase and build significant size long term

stacking wins.

Good run today out in nature

My favourite time to think clearly and focus on what’s ahead

And there’s a lot to be exited for 👀

Sticking to the plan.

New vlog is live! ⚡️

Eating
Training
Recovering
London vibes
Building

Another week building the vision ⚡️

Another week doing the work ⚡️

- SURGE team photoshoot booked with
- 19 min 5k run complete (sub 18 min next!)
- On the road to a big physique (and fast) 💨
- Quality time with loved ones

Focus is laser 🎧

Fat loss phase 🎯 for

Executed to perfection alongside a very physically demanding job which required him to be away from home for weeks at a time

Limited access to food and training facilities but he still got the job done

A true testament to himself, and a reminder that the only excuses that exist are the ones you tell yourself

Unreal work my man, grow time now 💪🏼