Francis Melia

New pinned post. Pics from towards the end of the last diet. Just started working with a coach…big off season push up for 2025 and we prep for stage debut 2026. Leaving this here as a reminder. Much work to be done. Jobs not finished.

Appetite dropping off during a gaining phase? -Berberine/Digestive enzymes will bigger meals -Dates/honey/bananas -100% natural fruit juices -Change the textures of some meals These tips will help you out!

Doing the mundane work will grow your business. Doing the mundane work inside AND outside the gym will change your physique. Can you master the mundane tasks without need for instant gratification? Can you do all of this consistently without getting distracted looking for the…

Let’s say you eat 4 meals a day. Thats 28 meals over 7 days in a week. If you’re consistently eating 5/6 of those meals that are “untracked” and way off the mark on calories each week? You’re gonna struggle to drop the body fat you want in a diet phase…especially as you get…

Obviously I love the gym/training...the favourite part of my day. But you can't be in there 6/7 days a week and expect to make meaningful progress. When you actually train hard you’ll appreciate your rest days. You grow outside the gym. Stimulus > Recovery > Adaptation.

Chest press machine tip 🧠

BIGGER QUADS. What would I tell myself if I could go back a decade? 1) Hit them as often as possible (a 2x a week frequency works well for a lot of people...most don't need 7 days in between bouts of stimulus) 2) Start off around 4-6 work sets for quads in a session...see…

Chest supported T-Bar rows. My personal favourite upper back movement. Been hammering this for a long time.

Working with a client who’s dropped over 60lbs in the last year. Completely life changing work. There’s more to it than just the “physique” element side of things. The positive knock on effect on everything is nuts. Love the work I do. Rewarding.

There’s a certain level of leanness you get to and you start slurring your words. Funny looking back on some of my old content towards the end of the last cut. Proper skeletor face. Part of the game.

“There’s more to life than fitness” is extreme fucking cope. Obviously it’s not the ONLY thing you have going on in your life. But without your health you have nothing. Anyone who says this type of shit just doesn’t have the discipline/work ethic to do what’s needed. So…

A little bit of guidance for Ab training! ✅

Don’t force extra reps with shit technique just to get a +1 in the logbook. I promise if you take this on board you’ll actually start to see better progressions over time and less niggles. It’s a patience game. Most don’t wanna hear that though.

Been telling you for years. Big bowls of pasta are extremely anabolic! 🍝

Paused RDL’s today. 205kg for 5. 182.5kg for 10. Both personal bests. The off season is doing its thing 📈

Remember being back in Liverpool before coming out here. Was one of my final training sessions in the gym before travel. Young lad came upto me and asked me for some “tips” Told him to “start lifting and never stop...consistency is the name of the game” Wonder if he…

Snapshot into my own training logbook to show you how slow bicep training progressions are. This is while being in a surplus and doing everything right. Took me 3 rotations of the exact same sets/reps to see a break through after a month. The exercise is a single arm dumbbell…

My client Sean's been locked in. Down almost 30lbs in 24 weeks. No shortcuts, just smart, consistent execution. Now in a great spot to shift gears into a muscle building phase. Follow the plan...results will come.

Another happy client! 👊