Niko Saunders

Jacked Licensed Drug Dealer
Went from overweight & depressed to jacked & happy - Now sharing that knowledge with other Nurses

[Niko Saunders @nsaunders36]

12 month transformation.

Before committing to the lifestyle ➡️peak bulk (looked so happy) ➡️ this month.

Beyond proud of myself for sticking to it, but what you guys don’t see is the amount of times I FAILED during the last 12 months. I got knocked down, over ate, under ate, injured, whatever it may be too many times to count.

What I didn’t do is quit. If you don’t quit you CANNOT LOSE.

This shit is hard, it’s super difficult especially actually committing to it for the first time. I tried so many different food variations and meal prep ideas, gym times etc. to try and figure out what I liked the most and what I could stick to with my schedule with work.

My whole goal with this account is to motivate others in the community, specifically in healthcare and show them that it IS possible to reach those goals but also to tell you that I have been far from perfect on this entire journey.

It doesn’t take perfection to reach your goals, it takes hard work & consistency. And with the right guidance and mindset I’m confident any of you reading this can reach those goals too.

There is still work to be done as I would realistically like to see myself down around 170lbs so we’re going to keep on pushing.

Happy Monday y’all get out there and fuck shit up😈

[Niko Saunders @nsaunders36]

5 - You don’t need 75 hard, you need 365 consistent.

[Niko Saunders @nsaunders36]

If I wanted to lose over 20lbs again as a Nurse ALL over again - here are some HARSH truths I wish someone would have told me about earlier on in my journey…

[Niko Saunders @nsaunders36]

4 - You’re tired and low energy on all your days off, because you do nothing but rot on all your days off. The weight you just “can’t seem to lose” isn’t going to magically disappear although we would love it if it worked like that.

[Niko Saunders @nsaunders36]

@enhancedlife_ @writeandlift when your forearms & grip give out before your back, legs, core, etc on a deadlift for example lifting straps and belts help 1) keep you safe and 2) allow you to blow through plateaus and through barriers you otherwise wouldn’t be able to, but yes useless essentially…

[Niko Saunders @nsaunders36]

You follow these steps for the next 2-3 months and it will be the easiest 10-20lbs you have lost in your life!

[Niko Saunders @nsaunders36]

The BluePrint To Dropping Weight As A Nurse Made EASY...

You are constantly moving throughout the day at work so without changing a single thing you are already ahead of 99% of the population

[Niko Saunders @nsaunders36]

- Lift weights 3-4x/wk
- Protein goal in grams = target weight (aiming for 185lbs, you should eat 185g protein/day)
- Sleep 7-8hrs/night
- No booze
- 1 gallon of water/day
- Junk food makes up a maximum of 10% of your overall diet

[Niko Saunders @nsaunders36]

Remember, it's about making small, sustainable changes, not perfection. You're doing incredible work, and taking care of your health is just as important as caring for others.

[Niko Saunders @nsaunders36]

Nurses are Superheroes in scrubs, but even Superheroes need to refuel.

Juggling a 12-hour shift with weight goals?

Let's talk about ways to better manage hunger effectively without sidelining your health.

[Niko Saunders @nsaunders36]

Night Shift Nutrition:
For my Night Owls, avoid heavy meals and caffeine late into the shift. Opt for lighter meals and snacks that won't disrupt your sleep once you're home.