Francis Melia @CoachFHM
Natural Bodybuilder | Online Coach | I’ll get you strong and jacked 👊🏻 francismelia.com Click to work with me 👉🏻 Joined February 2019-
Tweets68K
-
Followers96K
-
Following508
-
Likes90K
@BenjaminYeezus Another great episode mate Lots of gems in this one 🤝
0
0
1
190
0
View Details
@SunWeatherMan Haha sounds like I know him
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.
@fitcoiner Oatmeal is the absolute GOAT for satiety brother haha
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!
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.
@StevoNR Thanks mate! This was around 12 months of work
@Michelle_812_ Bananas are such a universal fruit haha
@DeanTTraining Not many at all! But they’re doing 30 sets of legs with 1 minute rest
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.
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.
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.
Oliver Anwar @theoliveranwar
166K Followers 365 Following Chief Health Officer | I help CEOs & founders drop 20-40 lbs and optimize hormones | Trusted by 500+ executives at Amazon, Meta, Tinder, Shopify and Accenture
Zack Strength @ZackStrength
76K Followers 117 Following Former Division I football player. I enjoy picking up heavy objects and putting them down again. 3 meals on lift days, 2 on others. https://t.co/62cKDPNeno
Lawrence King @lawrencekingyo
180K Followers 1K Following Sales, Agency (kingsalesco) Udemy - 15k Students. Start your remote closing career - https://t.co/D8U0BnLGWm
BowTiedOx | SOF Athle... @BowTiedOx
88K Followers 1K Following Inspired by @BowTiedBull - Catholic🇻🇦- Oil & Gas - Bestselling Fitness Substack- I’ll get you Bigger, Healthier, & Stronger - SOF Vet (75th)
Tyler Todt @tyromper
257K Followers 3K Following Christ follower | Husband | #1 dad | The most POSITIVE ACCOUNT ON X. | Author, Speaker, & Coach. | CLICK FOLLOW & LET'S WIN!
Rob - Fit For Life - ... @Rob_FitLegacy
130K Followers 369 Following Helping busy men get fit for life and stronger every decade. Building a community of men in their 30s-50s who refuse to slow down.
Jack D Coulson - Onli... @jackdcoulson
82K Followers 581 Following 💪 16 yrs coaching | 150+ transformations 🏠 Garage superhero strong in 30mins 🔥 Rings. Sandbag. Barbell. ⬇️ DM 'STRONG' to get strong & stay that way
Mackenzie Smith @smithhmackenzie
109K Followers 253 Following Founder of the Unbreakable Coaching Method | 200+ transformations | Podcast Host | Online Fitness & Nutrition Coach for busy professionals
Alex Feinberg @Alexfeinberg
70K Followers 1K Following I use behavioral psychology & dopamine flywheels to help you perform at your peak & negotiate better deals Ex Pro ⚾ Ex Google Learn more @ https://t.co/V2GvsqhR2k
F I T Z @LogFitz6
85K Followers 2K Following @logfitzideas @associatespod_ Health, fitness, marketing, internet activities.
BowTied Biohacker @BowTiedUM
120K Followers 333 Following CEO of DHT | Epigenetic Alchemist | Performance Protocols |15 Years of Peptide & Andrology Research | Social Memory Complex | Decentralized |
Noah Ryan @NoahRyanCo
488K Followers 511 Following Independent Health Research // Growing Health Brands // Find my Protocols at https://t.co/zPeKlNEYe9
Dean Turner @DeanTTraining
90K Followers 492 Following For 1:1 online coaching, workout programs and more, visit https://t.co/FLY12I4c9d
Jeff Putnam |✍ @TheJeffPutnam
70K Followers 1K Following Author of The Cole Harper Adventure Series | OUT NOW: https://t.co/A8Hu74rlOC | SCALPER | GHOST DANCE | Catholic | Dad of 9
Herculean $TRENgth @HerculeanStren1
57K Followers 298 Following Daily Fitness Content | Motivation Through Memes | Pin $TREN | DM for online coaching enquiries 👆
Jason Helmes @anymanfitness
92K Followers 1K Following Owner of Anyman Fitness • OG fitness coach since 2013 • As seen in Men's Health + https://t.co/BAx7CLuIT3 • Lots of free resources on my site here ⬇️
Mike Donatelli @mikeddonatelli
24K Followers 306 Following Personal Trainer & Nutrition Coach | Helping people lose weight and get stronger with a process they enjoy | 14 Day Trial⬇️
JT | Jerry Teixeira @jerryteixeira
81K Followers 2K Following Stay strong. Stay capable. Home strength & mobility for busy professionals 40+ 46yo. Training at home since 2015 ↓ Free Foundational 8 guide⬇️
Zorzo @Zorzojyvs
0 Followers 20 Following
Jea Lee @JayCO9523
1 Followers 22 Following
![Psalm 45:7 KJV
[7] Thou lovest righteousness, and hatest wickedness: therefore God, thy God, hath anointed thee with the oil of gladness above thy fellows.](https://pbs.twimg.com/profile_images/2061888741313056768/HggQa-ix.jpg)
Jesus Loves you. @JesuswillYou
911 Followers 5K Following Psalm 45:7 KJV [7] Thou lovest righteousness, and hatest wickedness: therefore God, thy God, hath anointed thee with the oil of gladness above thy fellows.
Luka @luksipoo
11 Followers 62 Following Med Student Finding ways to obtain clearer skin, a stronger body and sharper focus. Sharing what I learn
Athenas Legs @athenaslegs
0 Followers 13 Following 🏋️ Fitness • Strength • Wellness 🦵 Leg training & progress 📸 Creative photography Latina gym baddie OF: https://t.co/ZR0T984Wpl
Rbones_21 @21_rbones
25 Followers 1K Following
BNK RATHNAYAKA @BNKRATHNAYAKA
0 Followers 37 Following උත්සාහයෙන් වැඩකරපු හැම තප්පරයක් ම ජීවිතේ ම දිනෙව්වා!! ⛓️💫🤍⛓️
macacoo @macacoohid2
0 Followers 12 Following
Ibrahim @IbrahimTemboo
0 Followers 24 Following
Blake Hampson @BlakeHampson
434 Followers 3K Following Husband to Melody. Dad to 3 boyos. https://t.co/PdexW6mLeW
Onxer @Onxers819
0 Followers 9 Following
shahz @shahzhrgw
0 Followers 23 Following
mommzilla 🤪 @LillianKilwake
57 Followers 2K Following mom in chief, Rights advocate. pro people. progressive. Spiritual
Steven Anderson @steven_steff585
53 Followers 252 Following A luv the gym and ma family!! Happy in the Highlands!!
kendrick simon @hallelujah21477
129 Followers 5K Following twitter account hacked 🤷🏽♀️@hallelujahtv_1
Aaron Grant @AaronGrant8911
7 Followers 176 Following
jess @jess7crf
0 Followers 13 Following
Cynthia @Cynvicu
0 Followers 61 Following
jifar @jifarkv
0 Followers 32 Following
waqas @waqasjug
0 Followers 81 Following
José @Jose10
2K Followers 223 Following Finance × AI × tokenization. Notes on agentic ops, market behaviour, culture, peptides, training.
Anthony Inguaggiato @sunnyisles21
20 Followers 459 Following
Hakan Yıldız @Hakanyyyildiz
59 Followers 1K Following
motley crowd @WuyaiNan
289 Followers 7K Following Believe that human nature is evil! Then you won’t be afraid of the darkness and evil in the world!
BotDreams @AIBotDreams
421 Followers 5K Following Dreaming in Code: Robot Reveries, Archived Futures, Neon-lit Nostalgia. Complex Historic and Parody AI Personas! Join the AGI Glow. #BotDreams #NeonNostalgia
Alex @Abejandromx
1 Followers 30 Following
alejandro @alejandroex8k
0 Followers 34 Following
Jennajackrabbit @JenLove1010
645 Followers 4K Following Psycho wife and mother. Touch my family and you’ll regret your existence!
oinotnA @antonio_tdn
48 Followers 474 Following
Great Bell @ferery
41 Followers 4K Following
Jimmy Altieri @T0NYSTACKS
6 Followers 94 Following
Clean Healthy Living ... @CleanHealthyLv
2 Followers 39 Following "Feel Better,Live better, Better Health Daily, Healthy Productive Tools "
Lorenzo Martinez @LumGrace353205
15 Followers 209 Following certified coach message me on telegram for steroids and peptides https://t.co/qlHzOVWqu5
Jim @Cybertron747
219 Followers 1K Following
Tonio @Tonio08236963
29 Followers 470 Following
Muhammad Dimas Safri @dimas_safr42233
1 Followers 258 Following
عمار @hpmmla
0 Followers 39 Following
rochatka_dla_zdrowia @jerochatka
838 Followers 6K Following dr Julia Rochatka (Murlewska) MD PhD🇵🇱🇺🇸
MAGA Wife @happymagawife
4K Followers 7K Following Fitness freak, Trad Wife & Love Life!! Dog expert. MAGA FOREVER.
مدين جهاد ا�... @nyws2n
0 Followers 68 Following
Rudi @rudeiinaw18
469 Followers 207 Following Creadora digital ✨ | Ayudo a mujeres a brillar sin miedo 📍 NJ, USA | +5K IG 📸 IG: @rudeinaweheb 💼 Colaboraciones por DM
Oliver Anwar @theoliveranwar
166K Followers 365 Following Chief Health Officer | I help CEOs & founders drop 20-40 lbs and optimize hormones | Trusted by 500+ executives at Amazon, Meta, Tinder, Shopify and Accenture
Zack Strength @ZackStrength
76K Followers 117 Following Former Division I football player. I enjoy picking up heavy objects and putting them down again. 3 meals on lift days, 2 on others. https://t.co/62cKDPNeno
Lawrence King @lawrencekingyo
180K Followers 1K Following Sales, Agency (kingsalesco) Udemy - 15k Students. Start your remote closing career - https://t.co/D8U0BnLGWm
BowTiedOx | SOF Athle... @BowTiedOx
88K Followers 1K Following Inspired by @BowTiedBull - Catholic🇻🇦- Oil & Gas - Bestselling Fitness Substack- I’ll get you Bigger, Healthier, & Stronger - SOF Vet (75th)
Tyler Todt @tyromper
257K Followers 3K Following Christ follower | Husband | #1 dad | The most POSITIVE ACCOUNT ON X. | Author, Speaker, & Coach. | CLICK FOLLOW & LET'S WIN!
Rob - Fit For Life - ... @Rob_FitLegacy
130K Followers 369 Following Helping busy men get fit for life and stronger every decade. Building a community of men in their 30s-50s who refuse to slow down.
Jack D Coulson - Onli... @jackdcoulson
82K Followers 581 Following 💪 16 yrs coaching | 150+ transformations 🏠 Garage superhero strong in 30mins 🔥 Rings. Sandbag. Barbell. ⬇️ DM 'STRONG' to get strong & stay that way
Mackenzie Smith @smithhmackenzie
109K Followers 253 Following Founder of the Unbreakable Coaching Method | 200+ transformations | Podcast Host | Online Fitness & Nutrition Coach for busy professionals
Alex Feinberg @Alexfeinberg
70K Followers 1K Following I use behavioral psychology & dopamine flywheels to help you perform at your peak & negotiate better deals Ex Pro ⚾ Ex Google Learn more @ https://t.co/V2GvsqhR2k
F I T Z @LogFitz6
85K Followers 2K Following @logfitzideas @associatespod_ Health, fitness, marketing, internet activities.
BowTied Biohacker @BowTiedUM
120K Followers 333 Following CEO of DHT | Epigenetic Alchemist | Performance Protocols |15 Years of Peptide & Andrology Research | Social Memory Complex | Decentralized |
Noah Ryan @NoahRyanCo
488K Followers 511 Following Independent Health Research // Growing Health Brands // Find my Protocols at https://t.co/zPeKlNEYe9
Dean Turner @DeanTTraining
90K Followers 492 Following For 1:1 online coaching, workout programs and more, visit https://t.co/FLY12I4c9d
Jeff Putnam |✍ @TheJeffPutnam
70K Followers 1K Following Author of The Cole Harper Adventure Series | OUT NOW: https://t.co/A8Hu74rlOC | SCALPER | GHOST DANCE | Catholic | Dad of 9
Herculean $TRENgth @HerculeanStren1
57K Followers 298 Following Daily Fitness Content | Motivation Through Memes | Pin $TREN | DM for online coaching enquiries 👆
Jason Helmes @anymanfitness
92K Followers 1K Following Owner of Anyman Fitness • OG fitness coach since 2013 • As seen in Men's Health + https://t.co/BAx7CLuIT3 • Lots of free resources on my site here ⬇️
Mike Donatelli @mikeddonatelli
24K Followers 306 Following Personal Trainer & Nutrition Coach | Helping people lose weight and get stronger with a process they enjoy | 14 Day Trial⬇️
JT | Jerry Teixeira @jerryteixeira
81K Followers 2K Following Stay strong. Stay capable. Home strength & mobility for busy professionals 40+ 46yo. Training at home since 2015 ↓ Free Foundational 8 guide⬇️
Simon @Burger1889
146 Followers 594 Following
H2KMFer @H2KMFer
2K Followers 451 Following Saved by grace, Hubbie, 2x girl dad, stache respecter, Gym daddy, biz owner, amateur body builder, short shorts connoisseur, and H2K MFer
Chucky @chuckymeta
4K Followers 3K Following I like to reply | Internet Money Trader | Sports | America | Memes | EDM
HiRO (Beast Arc) @realhirogames
584 Followers 121 Following Always push yourself to the max. You are capable of doing incredible things!
Ian @nitro1809
206 Followers 470 Following
Luis M | Natural Phys... @LuisMLifts
1K Followers 144 Following Skinny 60kg → 85kg lean. No steroids. I help natural lifters build lean, aesthetic physiques 🎓 Sports Science | 125+ transformations | ↓ Free training guide
💯Mike Appy aka Cre... @DigitalFringed1
6K Followers 2K Following 🇺🇸Father of 5/Husband/Veteran/Spoon Aficionado/Avid Iron Mover/Flavor Chronicler 🇺🇸 💯Club💯
Jay Cutler @mrojaycutler
332K Followers 124 Following 4x Mr Olympia, 3x Arnold Classic Champion. A kid from Mass with a big dream that became reality & continues today! @CutlerNutrition
The Man In The Arena @7_investor
1K Followers 930 Following Purveyor of Common Sense. 🟦🟦🟦 Belt Jiu-Jitsu, Lift 4 x week, 14K Steps a day. Down 63 lbs. Creating the F*ck You Body. Carbmaxxer
Ryan Deschenes @Coach_Deschenes
321 Followers 433 Following Husband. Father. Coach. Gorham Boys Varsity Basketball Head Coach
Nate Yamasaki | Physi... @nateyamasaki
3K Followers 737 Following Online Coach | Nutrition | Physique | Bro Science & Evidence-based Maximalist | J3U | ⚡️500+ Men Guided to Their Peak Performance | Educational Purposes Only
Michael Fitzpatrick @ItIsMikeFitz
3K Followers 774 Following Type 1 diabetic 💉 interested in nutrition, metabolism, bodybuilding, and diabetes management. Lost 160lbs+ 💪 - Advocate for normal blood sugars.
PharmaNick1991💯 @pharmanick1991
295 Followers 853 Following Pharmacist | Gamer | Bodybuilder in the making | 💯
NEX(T) @JustSaiyan10
17 Followers 73 Following Just a nerd who loves sports Amateur bodybuilder Coach/Salesman Built/Different
Prince Aboagye-Boadi @theaboagyeboadi
2K Followers 111 Following Online Coach. Helping entrepreneurs build muscle, lose fat and move pain free without sacrificing their social life. E-books, Coaching and Newsletter in link.
Hafþór J Björnsson @ThorBjornsson_
139K Followers 264 Following Hafþór Björnsson - [email protected]
Homeschool Life LLC |... @Homeschool_LLC
27K Followers 2K Following Authors of "Kids Don't Need School", a radical new approach to homeschooling that builds the parent/child relationship, promotes agency, and independence.
STUMPY💯 @stumpysaid
4K Followers 2K Following 🇺🇸🇺🇸🇺🇸, 💯CLUB, YEEZUS CREW, Husband, Father, ret combat medic, active amputee. GAINS AND GUNS
Cooper Mitchell - Hom... @homegymcoop
28K Followers 521 Following I'm Coop, The HomeGymGuy Home Gyms/Equipment News & Reviews Founder, Garage Gym Reviews ✞
Dylan 🇬🇧 🇮�... @DylanFiver69
7K Followers 6K Following Proud Restore Britain Member | Finance Business Partner | Trader | Weightlifter | Muay Thai Workouts | Christian | 75% English | 25% Irish | York City | Man Utd
oritheoracle @oritheoracle1
4K Followers 1K Following Raise Your Floor - Manos Health GTM Director | Co Founder - MirraPonte | $130+ Million Generated 22+ Products Launched
ib @Indian_Bronson
94K Followers 9K Following https://t.co/SN8lIlBeQu urbit: ~tiplen-tarryc @indian_bronson vienna dot earth, telegram, discord, etc.
Derrick @DerrickEmpowers
2K Followers 458 Following Founder of Alt Us™: Men's mission for meaning & more | Leading men to find purpose, reclaim vitality, and rise to their true potential.
Jeremy @ForgeWithJeremy
3K Followers 1K Following Mindset ⇆ Fitness. Forging the operating system to help you run your best life.
Hal Sands 💯 @HalMSands
245 Followers 172 Following 💯 Club Degenerate | Junk Volume Enthusiast | Purveyor of Blinds | Rough Finder
string @doctorcalf
3K Followers 907 Following
Brent LaJeunesse 💯 @brentlajeunesse
10K Followers 3K Following Former LEO → Corporate Leader | Author | Husband | Father https://t.co/NFR16vyCbE
💯 Chris Zane 💯 @chris_zane438
2K Followers 265 Following Husband / Father / Macro obsessive and perpetual pastry war loser Member of #YeezusCrew and the 💯 Club
PhoenixFitness @138Fitness
702 Followers 335 Following Strength | Agility | Aesthetic | Cardio | HIIT | Balance | Diet |
Sky Swall @SkySwall
758 Followers 262 Following Protestant Christian. Amateur kickboxer. Building discipline in faith, fighting, and real life. Reading and training everyday. Sharing what works.
| SM | BioForge | @shanetrained
5K Followers 421 Following Insta: shane_mclaughlin.fit | Hypertrophy Maxer | MMA/Jiu Jitsu | Online Transformation Coach | Husband/Father | Protein Connoisseur | Certified Nutritionist |
🏃♀️ 💯 Di... @DiBrander
4K Followers 2K Following Wife. Mother. Number-cruncher by day, nutrition student by night. I also run, go to the gym, write, play guitar, and support Hearts FC. Member of 💯 club 💪🏻
Doc Abir - Muslim Tes... @DocAbirHealth
6K Followers 387 Following PhD Neuroscience | Specialist Cancer Pharmacist | TRT, peptides, training, bro science & real-world health optimisation. N=1. Opinions ≠ medical advice.
💯KnightmarishJ💯 @KnightmarishJ
3K Followers 2K Following 💯Club💯 #DOWORKSON #UCFTWITTERMAFIA 🎥https://t.co/rudsKzDi1u Check out my LinkTree for affiliations and other platform info!
David Lange @DavidLangeNC
1K Followers 1K Following Southerner. Practicing law in North Carolina. Travel as often as I can. Investing in bitcoin and precious metals.Strength training.
Uncle-T @UncleT1836
290 Followers 256 Following Live free or die hard, protect the constitution, speak up for what's right. God, Family, Texas.
American Patriot Pres... @AmPatPress
6K Followers 4K Following God First. Family. Country. 🇺🇸 Simply American. Live Free. #YeezusCrew
💯Twitch💯 @TwitchB518
428 Followers 573 Following It’s @twitchb51 my account was suspended. Going through the appeals process so I guess this is where I’m at for the time being. Follow back could be a while!
💯 WS 💯 🇺🇸 @SevLaxRules
5K Followers 6K Following Bill | Gulf War Vet | Former Fatboy | #DOWORKSON | #YeezusCrew | Screw your excuses, GO TO GYM! | Barbarian Code: WSnoBS15 | Torq Gear Code: WSnoBS10
BowTiedQueenBee 💯 @BowtiedQueenBee
11K Followers 2K Following Homeschooled homeschooler. COO of a multigenerational dynasty. Homeschool spaces Wednesdays at 7 eastern, if we’re up@to it 😉 HIVE&NEST podcast.
Warren @WarrenGarbett
21 Followers 148 Following
You might like
Tyler Todt
@tyromper
257K Followers
Oliver Anwar
@theoliveranwar
166K Followers
𝐓𝐡𝐞 𝐀𝐫...
@creation247
355K Followers
Jack D Coulson - Onli...
@jackdcoulson
82K Followers
Zack Strength
@ZackStrength
76K Followers
Mackenzie Smith
@smithhmackenzie
109K Followers
Coach Raj
@TheCoachRaj
70K Followers
Zach Homol
@zachhomol_
104K Followers
Alex Feinberg
@Alexfeinberg
70K Followers
Joey Justice
@joeyjusticeco
84K Followers
Dean Turner
@DeanTTraining
90K Followers
Rob - Fit For Life - ...
@Rob_FitLegacy
130K Followers
Coach Dale | Fat Loss...
@CoachDaleUK
5K Followers
Mike Donatelli
@mikeddonatelli
24K Followers
⚡️🌞 Sol Brah �...
@SolBrah
244K Followers