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The Online Coach Inc 🇵🇭🇺🇸 Fat Loss Coach For The Busy
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Shoulder Day grind ✅1️⃣ DB Shoulder Press 4x6-82️⃣ Machine Lateral Raise 4x8-123️⃣ Rear Delt Fly 3x6-84️⃣ Rope Front Rai...
10/17/2026

Shoulder Day grind ✅

1️⃣ DB Shoulder Press 4x6-8

2️⃣ Machine Lateral Raise 4x8-12

3️⃣ Rear Delt Fly 3x6-8

4️⃣ Rope Front Raise 3x6-8

SAVE this post for your next shoulder day 🔖

Getting lean is one thing. Staying lean is another.Top photo is where we started. Bottom photo is him now. Third slide i...
10/16/2026

Getting lean is one thing. Staying lean is another.

Top photo is where we started. Bottom photo is him now. Third slide is the end of his cut.

My client went from 187 lbs all the way down to 159.8 lbs at the end of his cut.

Now we’re 3.5 weeks into his post-diet recovery phase, and this is exactly why I don’t just get my clients lean and leave them there.

His calories and macros are up significantly from where they were when we ended the cut, and he’s only up about 4 lbs.

Hunger isn’t an issue anymore. Cravings aren’t an issue anymore. Now he’s performing in the gym, hitting PRs, staying lean and filling out his physique even more.

This is the part a lot of people miss.

Your approach during fat loss matters, but your approach AFTER the cut is just as important.

That transition phase is huge if you want to maintain your results, recover properly, allow your hormones and hunger to normalize, and put yourself in a better position to start building muscle again.

The goal is to eventually get to a place where you’re eating based on what your body needs, not constantly fighting hunger and cravings from being in a deficit.

Anybody can starve themselves and lose weight, but that’s not what we’re after.

We’re after sustainable fat loss, maintaining your hard-earned muscle, improving performance and building a physique you can actually maintain without feeling like you’re dieting forever.

Getting lean is only part of the process. Knowing what to do next is where real coaching comes in.

If you want results like this with a game plan that goes beyond just losing weight, click the link in my bio and apply for one-on-one coaching with me.

Leg Days are even better now ❤️1️⃣ Pendulum Squad 4x6-82️⃣ Hip Thrust 4x6-83️⃣ Lying Hamstring Curl 4x8-124️⃣ Donkey Cal...
10/16/2026

Leg Days are even better now ❤️

1️⃣ Pendulum Squad 4x6-8

2️⃣ Hip Thrust 4x6-8

3️⃣ Lying Hamstring Curl 4x8-12

4️⃣ Donkey Calf Raise 4x6-8

10/16/2026

My goal with every working set is to reach true mechanical failure while staying composed and keeping my technique clean.

Yes, those last few reps should be a GRIND, but that doesn’t mean your form should go to s**t.

Your form should look similar from the first rep to the last, but your rep speed should noticeably slow down as you approach failure.

If your last few reps are moving just as fast as your first few, chances are you’re not training hard enough or you’re stopping too early.

The more consistent and uniform your technique, the easier it becomes to track REAL progression over time.

Doesn’t matter if you’re doing 5 reps or 15. Keep your ex*****on clean and make those last few reps count.

10/15/2026

Sometimes the smallest adjustments make the biggest difference.

Pay attention to your wrist position on your next bicep day.

Save this post for your next arm day. 🔖

Easy run before leg day 💰✅Starting running today with my “Couch To Hybrid” Program, link is in my bio.
10/15/2026

Easy run before leg day 💰✅

Starting running today with my “Couch To Hybrid” Program, link is in my bio.

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