Francis Melia

Natural Bodybuilder | Online Coach | I’ll get you strong and jacked 👊🏻

[Francis Melia @CoachFHM]

Official stage shots from PCA Naturals 🫡

[Francis Melia @CoachFHM]

Here you go 🫡

https://t.co/bp14W2bsVK

[Francis Melia @CoachFHM]

My NEW Training split for the building phase.

Exactly how we’re gonna get better.

Breakdown on split, exercise choice, ordering, priorities etc.

Full video over on YouTube below 👇🏻

[Francis Melia @CoachFHM]

@ZackStrength Must be that titty milk

[Francis Melia @CoachFHM]

Little fella isn’t so little anymore 😎

[Francis Melia @CoachFHM]

@ryanhungateCTO Soon enough!! 🤣

[Francis Melia @CoachFHM]

Best thing about post prep for me now?

It's not the food coming up.
It's not the improvements in mood.
It's not sleeping better.

It's the genuine excitement for training again.

That gets lost when you're absolutely peeled.

The training side of things is why I love bodybuilding.

To have that back firing feels good man.

[Francis Melia @CoachFHM]

@freektard Facts

[Francis Melia @CoachFHM]

This needs to be said in this space…

[Francis Melia @CoachFHM]

@SevLaxRules You know it Bill

[Francis Melia @CoachFHM]

@SunWeatherMan Thank you brother

[Francis Melia @CoachFHM]

Keeping protein sources “lean” when dieting.

Chicken breast over thighs.
3-5% fat ground beef over 10-15% fat.
Sirloin/fillet steak over ribeye.
Tuna/prawns/shrimp/cod over salmon.
Low fat dairy over high fat dairy.

Save your calories for more carbohydrates.

Minimum daily fat intake of around 0.5-0.6g per kg of BW.

So a 100kg lifter needs around 50-60g fat daily as a minimum.

[Francis Melia @CoachFHM]

@BenjaminYeezus Cannot wait mate!!

[Francis Melia @CoachFHM]

@BjjJoshD They need to learn fast!

[Francis Melia @CoachFHM]

@nateyamasaki You know the drill brother

[Francis Melia @CoachFHM]

Well said brother

There’s always room for improvement with training execution and it’s something I’m still refining even more 16 years in

So how the fuck does some newb with 6 months experience injecting shit from a Chinese bath tub think he’s too good to get better on the gym floor with execution?

Madness when you think about it

[Francis Melia @CoachFHM]

@DeanTTraining Being around some elite natural bodybuilders over the last few weeks just opened my eyes again to the standard and what’s possible!

[Francis Melia @CoachFHM]

Massive client progress here. 

PERFECT example of a big change in body composition without too much change on the scale.

This is 170lbs -> 160lbs over 6 months. 

He’s dropped body fat and gained muscle tissue simultaneously (novel stimulus effect taking place) while running a slight calorie deficit. 

Strength has climbed tremendously in a short time frame. 

BIG driving force behind these types of improvements. 

Setting himself up in a prime position to grow even more. 

Follow the plan to a tee and you get results…pretty simple. 

Want the best possible plan for you?

DM me “coaching” and let’s not waste more time.

[Francis Melia @CoachFHM]

@Ironhands57 You know the drill brother 🤝

[Francis Melia @CoachFHM]

Your little peptide stack does sweet fuck all mate if you don’t train properly.

Yet you see comments like “talking about training is boring”

My brother in Christ training is the most powerful lever for progress.

Hundred of dollars on gear monthly to train like shit leaving reps in the tank with zero accuracy or precision.

Literally pissing in the wind.

[Francis Melia @CoachFHM]

@BjjJoshD Fucking nailed it man