Petras Lučka

19 | Ex-swimmer | Athlete | Helping you get ripped & build a sharp mind | 42 clients transformed at 17 | Talent, work ethic, confidence is what define me | 🇱🇹

[Petras Lučka @luckamoves]

I’m 19.
I’ve been in sports for 13 years.
I was a competitive swimmer. Over 300 medals. National and international wins.
But I never loved just one thing.

I love hooping.
I love running.
I love jumping high.
I love lifting heavy.
Calisthenics, powerlifting, whatever challenges me.
I love being flexible, fast, and able to actually move.

My goal was never to become as big as possible.
I respect bodybuilders.
The work ethic is insane, yeah.
But being big doesn’t mean you can play basketball with your kids one day for example.

It doesn’t mean you move fast and freely
without your own body constraining you.
It doesn’t mean people look at you and say:
"this guy moves insane."

What about being ripped AND fast?
Strong AND athletic?
Big AND able to move without your body fighting you?
What about hearing:
"this guy moves fast AND is big asf, THAT's INSANE."
Even if no one gives a sh*t – you would be proud of how capable your body is.

And honestly, just lifting weights gets boring –
if you’re natural progress is slower.
Injuries stop you.
All the bullsh*t piles up.

That’s why you have to move with purpose in the gym.
Try new things.
Test your body.
Stop scrolling on your phone between
sets knowing you’re still not that guy yet.

Stop f*cking around on the bench press,
not knowing what to do next.
And when you stop doing what everyone else is doing and start training with purpose
to become sharper, faster, stronger, and yes, bigger everything shifts.
I promise you.

At some point you’ll catch yourself thinking:
“Yeah, big boy… you’re big asf.
But can you move like I do?”
That question builds real confidence.
You stop caring how much some random guy lifts because your body can actually do sh*t.

That’s why I’m here.
I’ve helped over 42 clients start their sports journey.
Shift their mindset.
Build traps, back, chest, abs, shoulders, strong quads, calves, forearms – everything that makes you look
and, most importantly, feel like a predator,
like a tank.

Lose fat.
Forget shoulder pain.
Forget weak knees.
Get faster. Build endurance. Get stronger.

I stepped away for a while because
of high school exams.
Now I’m an EcoPol student, more mature, in better shape.
I AM BACK.
I’m here to help more people build bodies
they trust, respect, feel confident in
and are proud of.

Become that guy in the gym with me.

#gymmotivation #Health #athlete #fatloss #MindsetShift #transformation #growth

[Petras Lučka @luckamoves]

yeah, so because i have basic and even advanced (im pretty confident) level knowledge about food i can let myself to not count calories. that’s all the point of fitness - you have to find a way to enjoy it without putting yourself in a cage when everything is about numbers, calories etc. good luck!!

[Petras Lučka @luckamoves]

well said! maybe that’s why you’re not progressing… only when you’re willing to dig deeper into what other people are saying you can become better and learn more. what i’ve learned from my clients and people with eating disorders that i helped for is that counting calories is too restrictive. my method is to achieve the level when you can eat whatever you want without getting fat. so you can stop avoiding pizza, you can stop avoiding burger, cake or anything like that. calorie deficit is important, but more important for people is to know how to achieve it without restricting themselves and without STARVING. by tracking protein (2gr per kg of bw) adding loooooots of veggies you will basically feel full and it will be impossible to overeat. that’s the hack i used all my life, and won su much in life from it. (photo for proof)

[Petras Lučka @luckamoves]

I know it’s controversial, that’s why i started with it :D I’ve never tracked my calories because it often makes people overwhelmed, stressful and is some kind of jail. eat plenty of vegetables before your meals, track protein, because protein keeps you full longer, you just can’t overreat if your meal contains at least 50gr of protein. you can say what you want, but tracking calories is not important as long as you’re following these tips. (photo for proof)

[Petras Lučka @luckamoves]

@GHOST958723 @lumierefle bro, how to i know??? :Dd i just saw a person in my feed asking for advice and as a genuine person i just wanted to help. btw these are the basics doesn’t if it’s eating disorders or no. you cannot lie to human physiology. good luck!

[Petras Lučka @luckamoves]

yeah. I’ve never tracked my calories because it often makes people overwhelmed, stressful and is some kind of jail. eat plenty of vegetables before your meals, track protein, because protein keeps you full longer, you just can’t overreat if your meal contains at least 50gr of protein. you can say what you want, but tracking calories is not important as long as you’re following these tips. (photo for proof)

[Petras Lučka @luckamoves]

women actually have lower natural creatine stores than men

so they need it more.

and "it'll make me bulky" fear comes from not understanding how the body works. creatine doesn't build muscle on its own. hard training does. creatine just lets you train harder

the water retention is intracellular meaning it goes into your muscles, not under your skin

5g a day. that's it.

[Petras Lučka @luckamoves]

Everyone says "no carbs at night."

BUT here's the truth I'm confident you ignore.

EATING CARBS IN THE EVENING:
-↑ serotonin (hormone of happyness)
-↓ cortisol (stress hormone)
-improves sleep depth.

If you trained today, your muscles will absorb them before fat cells even see them. Stop fearing dinner carbs.

[Petras Lučka @luckamoves]

@qtnx_ -caffeine + l-theanine
-protein+fat+carbs always
-use more fiber, probiotics, fermented foods
-omega-3
-creatine
-lion’s mane
-drink water with a pinch if salt
-cold showers or brief cold
-stretch more/sprint more

[Petras Lučka @luckamoves]

STOP RIGHT THERE
this is misleading.

ginger (or any single food) does not boost testosterone in men to offset decades of population-level decline. studies show only small effects in very specific cases (like men with deficiencies or certain conditions).

real testosterone support comes from:
-resistance training – heavy compound lifts
-sleep – 7–9 hours per night
-calories and fats – enough protein, cholesterol, healthy fats
-stress management – chronic cortisol kills T
-body composition – losing excess fat helps
-vitamin D, zinc, magnesium – if deficient

foods like ginger, garlic, avocado, etc. support overall health, but they don’t override lifestyle.

labeling them as proven T boosters is mostly marketing, not physiology.

[Petras Lučka @luckamoves]

@whoistife_x resting enough between sets

[Petras Lučka @luckamoves]

FAT LOSS GOT EASIER THE MOMENT I STARTED EATING THE SAME MEALS EVERY DAY.

it works because:

-CALORIES BECOME PREDICTABLE
consistent meals reduce accidental overeating (studies show tracking or repeating meals improves adherence).

-HUNGER AND BLOOD SUGAR STABILIZE
steady intake prevents spikes in ghrelin and insulin that drive cravings.

-DECISION FATIGUE LOWERS
choosing meals daily burns mental energy, and lower fatigue improves self-control.

-CONSISTENCY
research shows adherence, not perfect diet, predicts fat loss.

boring meals aren’t exciting but they let your biology and psychology do the hard work for you.

[Petras Lučka @luckamoves]

this is nonsense.

there’s no real human evidence that garlic water, cloves, or sida acuta:
-fix erections
-bring back morning wood
-raise testosterone
-improve stamina

none.

erections are about blood flow, nerves, hormones, sleep, and energy.
ejaculation control is nervous system + conditioning.

if plants worked like this, doctors wouldn’t exist.

what actually works:
-lifting + cardio
-eating enough (protein/carbs/healthy fats)
-sleeping 7–9h
-quitting porn
-reducing stress
-consistency over time

herbs don’t override a broken lifestyle.
do the work.

[Petras Lučka @luckamoves]

@zybach717 it’s not a food, but working out and sleeping well consistently, prioritizing knowledge will have waaaaaay more impact on your genetic potential. way more than these foods.

[Petras Lučka @luckamoves]

GUYS,

this is fear-based nonsense dressed up as health advice.

sugar in your blood isn’t “called diabetes.” diabetes is a disease of insulin regulation, not sugar existing.
sugar in your brain isn’t dementia.
sugar in your cells isn’t “oxidative stress.”
this is wordplay, not physiology.

and fruits don’t work like this either.

watermelon doesn’t give erections.
bananas don’t boost sex drive.
coconut doesn’t manage weight.
blueberries don’t fix cognition by themselves.

yes. fruits are better than processed sugars because they come with fiber, water, micronutrients, and lower calorie density. that’s it.

health isn’t
-avoid sugar = live forever
-eat fruit = cure everything

all that matter is:
-total calories
-fiber intake
-protein
-movement
-sleep
-stress control

stop turning nutrition into fairy tales. eat mostly whole foods, limit liquid sugar, and build a consistent lifestyle. that’s the real lesson.

[Petras Lučka @luckamoves]

NAAAAHHHH

there’s no cheap hack. testosterone isn’t boosted by tricks or bananas, eggs, watermelon.

what actually helps (and costs almost nothing) is:
-sleeping enough
-lifting heavy
-eating enough calories (especially carbs and fats)
-lowering stress
-not overtraining
-keeping body fat in a healthy range

if you say that this “meal” will help you boost testosterone you just avoid the hardwork. + it contains lots of sugar, carbs, which will make people who haven’t mastered all of the above even fatter and worse.

[Petras Lučka @luckamoves]

GUYS, LISTEN. 3 exercises for shredded abs is clickbait.

abs show because of low body fat, not because of a secret 3 exercises. you can do a thousand crunches and still have no abs if calories, training, and recovery aren’t dialed in.

what actually will give you abs is:
-calorie control
-full-body training
-cardio or high activity
-adequate protein (i suggest 2x bw)
-sleep and consistency

ab exercises build the muscle. fat loss reveals it.
there’s no shortcut.

[Petras Lučka @luckamoves]

listen. there isn’t one magic fat that keeps you full the longest.

satiety comes from a combo of fat + protein + fiber + total calories, not one fat alone.

that said, fats that tend to keep people fuller when eaten with meals:
-olive oil
-avocado
-whole eggs
-fatty fish
-nuts (in moderation)

but fat alone won’t keep you full. add protein and fiber, eat enough overall, and fullness takes care of itself.

[Petras Lučka @luckamoves]

FORGET THIS WAY OF THINKING PLS.

health doesn’t work as one food = one organ. that’s just a nice story people like to repeat. no fruit or vegetable targets a specific body part and fixes it on its own. watermelon won’t fix erections, carrots won’t save eyesight, bananas won’t remove stress, and lemons won’t heal lungs.

foods support the body overall, through nutrients, calories, and consistency. real health comes from eating enough, training regularly, sleeping well, managing stress, and keeping your lifestyle in order.

[Petras Lučka @luckamoves]

no one asked me but listen:

i didn’t replace it, and i won’t. soda isn’t bad by default. it’s harmful because of the sugar and excess calories, not because it’s soda. liquid sugar spikes blood glucose, adds empty calories, and makes fat loss harder.

choose zero sugar soda and enjoy it. no sugar, no calories, no metabolic damage. health is about overall habits, not cutting completely soda, sugar, carbs etc.