Francis Melia

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

[Francis Melia @CoachFHM]

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.

[Francis Melia @CoachFHM]

@BenjaminYeezus Another great episode mate

Lots of gems in this one 🤝

[Francis Melia @CoachFHM]

Another happy client 🫡

[Francis Melia @CoachFHM]

@SunWeatherMan Haha sounds like I know him

[Francis Melia @CoachFHM]

The best “building phases” in my eyes are the ones that don’t require lots of changes throughout.

Same exercises…but better over time.

Similar foods (maybe some slight cal adjustments)

But just consistent execution of the fundamentals.

Get in the grow bag and stay there.

[Francis Melia @CoachFHM]

@IllesKovacs1 Cheers mate

[Francis Melia @CoachFHM]

Another happy client 🫡

[Francis Melia @CoachFHM]

@fitcoiner Oatmeal is the absolute GOAT for satiety brother haha

[Francis Melia @CoachFHM]

Making food swaps on a cut to improve satiety.

I’ll give you my own example with my pre workout meal (breakfast)

Since being here in Venezuela I’ve had plantains and eggs with turkey ham for 4 years straight (left image)

BUT with being on prep and getting really lean?

The game changed a touch.

That usual meal was digesting too fast and I was absolutely fucking starving mid workout…that hole in your stomach feeling.

Enter the change of oatmeal, whey, blackberries, banana and just 2 eggs to the side (right image)

More fibre, slower digestion and keeps me fuller for longer.

Identical macros in both meals really.

Just different satiety responses.

Satiety signalling is key!

[Francis Melia @CoachFHM]

STOP changing exercises in the midst of a cut.

You’re technically efficient with exercises thus driving the best stimulus you can.

Changing movements restarts the technical learning curve again.

I’m 14 weeks into contest prep.

Been running this flat smith for well over a year.

Great movement, ticks all the boxes and allows me to nail the pecs.

Driving the best/accurate stimulus you can = muscle retention.

That’s what we want.

[Francis Melia @CoachFHM]

@StevoNR Thanks mate! This was around 12 months of work

[Francis Melia @CoachFHM]

@Michelle_812_ Bananas are such a universal fruit haha

[Francis Melia @CoachFHM]

@TimbersFPL This is totally normal!

[Francis Melia @CoachFHM]

@zachary135791 Thank you brother

[Francis Melia @CoachFHM]

@gymmaxxfit Thanks man!

[Francis Melia @CoachFHM]

@DeanTTraining Not many at all!

But they’re doing 30 sets of legs with 1 minute rest

[Francis Melia @CoachFHM]

@BenjaminYeezus Great video mate

[Francis Melia @CoachFHM]

Top set/back off method EXPLAINED.

On a lot of movements I do 2 sets.

One heavier top set in that 6-8 rep range (I’ll use as heavier weight as I can manage with decent form)

Second lighter “back off set” where I’ll really keep things as strict as possible with a lighter load.

Both different “feels” with these but allows me to work in two different rep ranges/loads.

Nothing inherently special about this method…just works well on certain movements.

2 sets with avenues for progression.

[Francis Melia @CoachFHM]

There’s always that “no mans land” place when you first enter a cut.

Your body fat is likely at it’s highest and all of a sudden you enter a deficit which causes you to deplete glycogen stores/muscle fullness.

So you look fatter and flat.

Not your best look haha.

Don’t panic at this stage.

This is EXACTLY when people think they’re losing muscle tissue (you’re not)

You’ve just gotta stick to the plan and let the weeks unfold.

As you start getting leaner….things tighten up after about 3-4 weeks even more so.

[Francis Melia @CoachFHM]

@DorianK100 I feel the same lad!

[Francis Melia @CoachFHM]

Bodybuilding for me is not just about stepping on stage.

Placings at shows, trophies or pro cards etc (that’s all nice of course)

It’s genuinely enjoying the process.

The person you become physically/mentally through the process.

Extremely undervalued IMO.