Garrottcoelho

Fitness Coach Ifbb Pro

[Garrottcoelho @GarrottCoelho]

@C8RISTOS That flip is the move most guys over 40 need. Cardio kept you lean for race day, lifting keeps you built for life. What does a normal training week look like for you now?

[Garrottcoelho @GarrottCoelho]

If calories are more than 10 times the protein, I put it back.

Irish stew, 24g and 230 calories, good.
Chicken meatballs, 160 calories and 14g, no go.
Carnitas, 200 calories and 20g, passes.
Turkey bolognese, 440 calories and 31g, no go.

Over 40 and want a plan? DM me COACH.

[Garrottcoelho @GarrottCoelho]

@ted_ryce Adding one: get your quads strong through a range you own. Box squats, step ups, slow leg extensions. A lot of knee pain in guys over 40 calms down once the quads catch up. Which one surprised people most?

[Garrottcoelho @GarrottCoelho]

@tradinglloyd @CoachDanGo Single dad weeks are a different game. On the days she's with you, 20 minutes of dumbbell work at home after she's asleep counts. Walk with her even if it's only 30 minutes. Save the gym for your off weeks. Do you have any weights at home?

[Garrottcoelho @GarrottCoelho]

@FoxRed1983 @Lauren_83_ Lunch doesn't need to be a full session. 30 minutes, 3 or 4 big lifts, done. Two of those a week beats waiting for the perfect morning routine that never sticks. Is the main goal dropping weight or getting your energy back?

[Garrottcoelho @GarrottCoelho]

I wish I knew this Costco list sooner. Protein got way easier.

Prime filets, 50 bucks.
Ground beef, 240 cal and 21g protein.
Organic chicken breast, 24g protein and 110 cal.

Comment LIST for the full list. DM me COACH.

[Garrottcoelho @GarrottCoelho]

You're not failing Monday to Friday.

You're giving it back Friday night to Sunday.

Two pizza nights, a few beers, a big brunch, and the week's deficit is gone.

You don't need a stricter weekday.
You need a weekend with a plan.

Pick one meal to enjoy. Keep the rest normal.

[Garrottcoelho @GarrottCoelho]

Thanksgiving is 16 days away.

Most guys say "I'll start after the holidays."

Then it's January and the belt is tighter.

Start now instead:
- Lift 3 days a week
- Protein at every meal
- Walk after dinner
- Drinks on weekends only

Show up to the table ahead, not behind.

[Garrottcoelho @GarrottCoelho]

@JoshDance @dave_christison Once a month to twice a week is the whole game honestly. Two 30 minute full body sessions you never skip beats a perfect 5 day plan you quit by February. What usually kills the gym trip for you, time or energy?

[Garrottcoelho @GarrottCoelho]

@ChamberofFit Adding one from the over 40 side: warm up like it matters. A few light sets on your first lift saves you from the shoulder or elbow tweak that costs 3 weeks. Missed weeks kill more progress than bad programs.

[Garrottcoelho @GarrottCoelho]

@DietDrsayajirao Put sleep at the top of that list too. A study found one week of 5 hour nights lowered testosterone in healthy young men. Most guys shopping for boosters are running on 5 hours a night.

[Garrottcoelho @GarrottCoelho]

Cable angle picks the chest. Low to high = upper. Straight across = middle. High to low = lower. 3 x 10-12 each. Comment UPPER, MID, or LOWER for the fix. Coaching DMs open.

[Garrottcoelho @GarrottCoelho]

The easiest health win for a man over 40 isn't in the gym.

It's a 10-minute walk after dinner.

Smaller blood sugar spike. Less bloat. About 1,000 free steps. Kitchen's closed.

Bring the kids. Start tonight.

[Garrottcoelho @GarrottCoelho]

Who's running the controller on this arm day?
Hammer curls. No wasted reps.
Comment GAME if you'd run this next session.

[Garrottcoelho @GarrottCoelho]

I should've showed you guys this superset sooner. One EZ-bar, four moves, no rest on the floor. Over 40 doesn't mean soft sets. Would you try it? Comment SUPERSET. DM me if you want help with your training.

[Garrottcoelho @GarrottCoelho]

Finally filmed this EZ-bar work for you guys. One bar, grip changes, honest reps. Over 40 doesn't mean you're done getting stronger. Would you try it? Comment BAR. DM me if you want help with your training.

[Garrottcoelho @GarrottCoelho]

Upper body pump with one EZ bar. Supinated front raise, curl, reverse curl, behind back shrug. 3 x 10-12 each. Comment SHOULDERS, BICEPS, FOREARMS, or TRAPS for the fix. Coaching DMs open.

[Garrottcoelho @GarrottCoelho]

Cable angle picks the chest. Low to high = upper. High to low = lower. Straight across = middle. 3 x 10-12 each. Comment UPPER, MID, or LOWER for the fix. Coaching DMs open.

[Garrottcoelho @GarrottCoelho]

Your muscles grow on rest days. Take at least 2 a week, one midweek. Coaching DMs open.