Full Day of Eating 🌯 NOM NOM ⠀ TOTALS 2,696 KCAL 208 Protein 286 Carb 80 Fat ⠀ Don't let any fitness authority bully you into eating a specific type of way to lose fat or gain muscle. Outside of uncommon personal health restrictions, you can really eat whatever you want within reason. So long as it fits your energy requirements. Join me on team "I'm not a fucking robot and actually enjoy food" 😁 ⠀ linked in bio ‼️ 🔥 @youngla clothing [Code BRIAN] 💊 My daily Supplement Stack 👥 Programs & Coaching 🎵 My Spotify Playlist 📺 YouTube Channel "Brian DeCosta" ____ ⠀ Your Coach, ❤️ B ⠀ #fulldayofeating #bodybuildingdiet #dieting #fdoe #iifym #macros #shreddedforlife

The year I started weight training (17yo) versus yesterday (32yo). 15 years and 4,000+ weight training sessions later. At that time, like most high schoolers I was hesitant about the future, what to study in school, and my cope was to hyper-fixate on my weight and body image so I could manufacture some sense of control in a world that felt out-of-control. ⠀ I ran an average of 70 miles per week for several years and was chasing a sub 17-minute 5k (best I got was 17:03). It wasn't all bad--I did genuinely enjoy the sport of running, and my main obsession soccer. ⠀ Many years later, my methods of movement and reasons for movement have changed, but I still attack my goals with the same intensity and vigor as I did back in the day. Cheers to 15 more years 😁

Supps aren't everything, but they're something 💊 Here's a lil chat of my current stack. ⠀ tings linked in bio... 💊 My daily Supplement Stack 🔥 @youngla clothing [Code BRIAN] 👥 Programs & Coaching 📺 YouTube Channel "Brian DeCosta"

UPPER BODY KILLA 🙌 Send to a friend 💪 ⠀ Fiiiinally broke 196 and weighed in at 195.8lbs this morning. When you're deep into dieting, the scale can be stubborn and slow to change, but the mirror changes often go into hyper-drive. Each day, it feels like I'm waking up and seeing new veins and striations I've never seen before. Kinda feel like I'm turning into an anatomy chart 🤣😳 ⠀ When it comes to performance, I'm very pleased with how my strength and power output has held up throughout prep. Probably a reduction of maaaybe 5% in strength, which is excellent all things considered. Power fades faster during the set, and by the end of the workout I feel just completely drained and defeated. But then we did deeper and walk 5 miles. There's almost always more in the tank! 😤 3 weeks to go! I'm 5'9" ⠀ ✔️ 1-on-1 Coaching: DM me ✔️ SHRED & BUILD Programs linked in bio! (Training & Nutrition) ⠀ ____ WORKOUT NOTES 👇 ⠀ ✔️ Monitor rest in between sets. Take as much as needed, but not more. ⠀ ✔️ Choose a weight you're confident you can handle with decent form. The goal is to hit the desired rep range without going to total failure and/or having significant form breakdown. Personally, I start with my heaviest weight for Set 1, then decrease ~10% from there. ⠀ ____ ⠀ All linked in bio... 🔥 @youngla tank (XL) & shorts (L) [Code BRIAN] 💊 My daily Supplement Stack 🥗 Meals I eat daily 🎧 Gym Mixes 📺 YouTube Channel "Brian DeCosta" ____ ⠀ Your Coach, ❤️ B ⠀ #chestday #upperbody #upperworkout #pushpulllegs #backday #backworkout #backexercise #latworkout #shreddedforlife

BACK & BICEP GROWTH WORKOUT 🦍 Send to a friend 🤝 ⠀ I adopted a different approach to nutrition this comeptition prep, and not only do I enjoy it more, it has kept my energy more consistent and cravings significantly lower... ⠀ In the past, I would take the "If It Fits Your Macros" methodology to it's limits. The IIFYM dieting approach essentially states: You can eat what ever you want, so long as you're hitting your macro numbers each day (Protein, Carb, and Fat). Historically, I'd often find myself playing macros tetris, trying to fit meals out and sweet treats into my daily diet. For the "average dieter" not trying to achieve sub 7% body fat, I see nothing wrong with this method, in fact I think it's way more likely to increase adherence. ⠀ This dieting season, I've reduced my food choices to a handful of meals I know I enjoy, are easy to prepare, easy to digest, and make me feel great. I've cut out a significant amount of sweets, which I thought would increase my cravings for them, however it's significantly reduced them. I've found a new appreciation for a dieting method often ridiculed online and chastised for being a bland, "bro" bodybuilder way of eating. Chicken, rice, and broccoli is a way better alternative to fitting a shitty starbucks turkey-bacon sandwich into your macros. Not sorry bout it. 🤷‍♂️ ⠀ KILLER SESSION!! ENJOY! ⠀ ✔️ 1-on-1 Coaching: DM me ✔️ SHRED & BUILD Programs linked in bio! (Training & Nutrition) ⠀ ____ WORKOUT NOTES 👇 ⠀ ✔️ Monitor rest in between sets. Take as much as needed, but not more. ⠀ ✔️ Choose a weight you're confident you can handle with decent form. The goal is to hit the desired rep range without going to total failure and/or having significant form breakdown. Personally, I start with my heaviest weight for Set 1, then decrease ~10% from there. ⠀ ____ ⠀ All linked in bio... 🔥 @youngla tank (XL) & shorts (L) [Code BRIAN] 💊 My daily Supplement Stack 🥗 Meals I eat daily 🎧 Gym Mixes 📺 YouTube Channel "Brian DeCosta" ____ ⠀ Your Coach, ❤️ B ⠀ #pullday #backday #backworkout #backexercise #latworkout #shreddedforlife

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BIIIG OL QUAD WORKOUT 🦵 Send to a top-heavy homie 😬 ⠀ Being on competition prep has made me realize how I've slowly started short-changing myself over the last three years. Giving your best effort when you feel you have no effort to give really makes you realize what you're capable of. ⠀ Laying down at night having done all of your work, tasks outside of work, and all training/cardio is such a rewarding feeling, especially when the day has been a true test and you'e unsure you can get through it with your sanity. But you do, and you're better for it... better equipped to handle the next day. ⠀ As I shared on my story yesterday, we should pity the people who coast through life on autopilot, never feeling the exhileration of working towards and accomplishing a diffficult goal. That's the norm. That's the mold. ⠀ And if that's how you've been operating, I challenge you to get real with yourself, then decide to break that mold. A whole different mindset and reality exists outside of the comfy walls many of us have boxed ourselves into. ⠀ That one thing you want to "accomplish someday"? If you haven't already realized, "someday" never comes. Time to get serious, look in the mirror, then at your calendar and set a specific date of accomplishment. Balls in your court ⠀ ✔️ SHRED & BUILD Programs linked in bio! (Training & Nutrition) ✔️ 1-on-1 Coaching: DM me ⠀ ____ WORKOUT 🏋️‍♂️ This is the exercise order! ⠀ 1️⃣ BB BACK SQUAT | 3 Sets, 8-12 Reps 👉 Decrease weight each set ⠀ 2️⃣ PENDULUM SQUAT | 3 Sets, 8-12 Reps 👉 Decrease weight each set ⠀ 3️⃣ SMITH FRONT SQUAT | 3 Sets, 8-12 Reps 👉 Decrease weight each set ⠀ 4️⃣ SMITH SPLIT SQUAT | 3 Sets, 10-12 Reps/Side ⠀ 5️⃣ LEG EXTENSION | 3 Sets, 15-20 Reps ⠀ 5️⃣ SEATED CALF RAISE | 3 Sets, 15-20 Reps ⠀ ✔️ Choose a weight you're confident you can handle with decent form. The goal is to hit the desired rep range without going to total failure and/or having significant form breakdown. Personally, I start with my heaviest weight for Set 1, then decrease ~10% from there. ⠀ ✔️ Monitor rest in between sets. Take as much as needed, but not more ⠀ ____ ⠀ linked in bio ‼️ 🔥 @youngla tee (XL) & shorts (L) [Code BRIAN]

196lbs and a little over 20 pounds down. Been taking a lil time away from social to really embrace the process and not focus on capturing content. Wrapping a needed week back home in West Virginia visiting family. 4 weeks out! I'm 5'9"

197lbs feelin trim n frisky. I'm not even competing actually, my kink is posting in skimpy undies for the general public. pls approve of me ⠀ jokes aside, a bit over 5 weeks out rollin steady with 5 miles walking per day, LPPLU training split, and tracking 5 consecutive low days and 2 high days (~2300kcal and ~2600kcal respectively) ⠀ My body has been ready for the challenge having not competed in 4 years. Idk how people compete yearly. Y'all are crazy ⠀ Having fun! Love the challenge 😁

GLUTE/HAM WORKOUT 🍑 Send to a top-heavy homie 📲 ⠀ Naturally, dieting has been on my mind a lot lately because that's what I've been doing 🙂 ⠀ By now, we know we can have the "best" training program in the world, but if our nutrition is off, we won't be seeing the results we want. ⠀ Many have heard the quote "An ounce of prevention is worth a pound of cure" and I believe this relates well when it comes to meal preparation. ⠀ If your goal is to lose fat and you're watching your calories, don't allow yourself to rely on sheer willpower to make the right decision when you get hungry. 9 times out of 10, it's already too late. ⠀ If you're in the office with no healthy food in sight, you're stressed, hungry, perhaps a little irritable, it becomes damn near impossible to muster the mental energy to source a meal you won't regret eating later. ⠀ An ounce of planning earlier in the day or in the days prior will save you plenty of regret when you're in the heat of the moment and about to "go off plan." How can you set yourself up this week with some prepared meals or healthy snacks so you can avoid tough nutritional situations? ⠀ ✔️ SHRED & BUILD Programs linked in bio! (Training & Nutrition) ✔️ 1-on-1 Coaching: DM me ⠀ ____ WORKOUT 🏋️‍♂️ This is the exercise order! ⠀ 1️⃣ BB ROMANIAN DEADLIFT | 3 Sets, 8-12 Reps 👉 Decrease weight each set ⠀ 2️⃣ BB HIP THRUST | 3 Sets, 8-12 Reps 👉 Decrease weight each set ⠀ 3️⃣ SINGLE LEG PRESS | 3 Sets, 10-15 Reps ⠀ 4️⃣ CALF PRESS | 3 Sets, 15-20 Reps ⠀ 5️⃣ DB BULGARIAN SPLIT SQUAT | 3 Sets, 10-15 Reps ⠀ 6️⃣ LYING LEG CURL | 3 Sets, 15-20 Reps ⠀ ✔️ Choose a weight you're confident you can handle with decent form. The goal is to hit the desired rep range without going to total failure and/or having significant form breakdown ⠀ ✔️ Monitor rest in between sets. Take as much as needed, but not more ⠀ ____ ⠀ linked in bio ‼️ 🔥 @youngla shorts (Large) [Code BRIAN] 💊 My daily Supplement Stack 👥 Programs & Coaching 🎵 My Spotify Playlist 📺 YouTube Channel "Brian DeCosta" ____ ⠀ Your Coach, ❤️ B ⠀ #legday #legworkout #gluteworkout #hamstringworkout #calfworkout #shreddedforlife

UPPER BODY SESSION 🦍 send to a homie 👀📱 ⠀ Prep has hicked up being less than 6 weeks out! Roughly 90 minutes of daily cardio, 5 training sessions per week, and less food. Having done this song and dance many times, it's a little easier knowing what emotions and physical feelings to expect. It doesn't, however, make "the suck" and less sucky 🤣 ⠀ Preparing for a bodybuilding compeition is surely an extreme thing, however I feel ANY human would benefit from facing the dieting challenge. You learn a lot about yourself. You learn to break attachments you've had to food and rituals surrounding food. You learn to appreciate more and take less for granted. Time to lock in 😏 ⠀ ✔️ 1-on-1 Coaching: DM me ✔️ SHRED & BUILD Programs linked in bio! (Training & Nutrition) ⠀ ____ WORKOUT 🏋️‍♂️ This is the exercise order! ⠀ 1️⃣ DB OVERHEAD PRESS | 3 Sets, 6-12 Reps 👉 Decrease weight each set ⠀ 2️⃣ CABLE PULLDOWN | 3 Sets, 8-12 Reps 👉 Decrease weight each set ⠀ 3️⃣ FLAT BARBELL PRESS | 3 Sets, 6-12 Reps 👉 Decrease weight each set ⠀ 4️⃣ LOW CABLE ROW | 3 Sets, 6-12 Reps 👉 Decrease weight each set ⠀ 5️⃣ ROPE PUSHDOWN | 3 Sets, 10-15 Reps 👇 Super-set with 6 ⠀ 6️⃣ HAMMER CURL | 3 Sets, 10-15 Reps 👆 Super-set with 5 ⠀ 7️⃣ TRICEP EXT. MACHINE | 3 Sets, 15-20 Reps 👇 Super-set with 8 ⠀ 8️⃣ PREACHER CURL MACHINE | 3 Sets, 15-20 Reps 👆 Super-set with 7 ⠀ ✔️ Choose a weight you're confident you can handle with decent form. The goal is to hit the desired rep range without going to total failure and/or having significant form breakdown ⠀ ✔️ A Drop Set is a set performed immediately after a regular working set with 20-50% less weight. ⠀ ✔️ Monitor rest in between sets. Take as much as needed, but not more ⠀ ____ ⠀ tings linked in bio... 💊 My daily Supplement Stack 🔥 @youngla tank (L) & shorts (L) [Code BRIAN] 👥 Programs & Coaching 🎵 My Spotify Playlist 📺 YouTube Channel "Brian DeCosta" ____ ⠀ Your Coach, ❤️ B ⠀ #pushday #chestday #deltworkout #shoulderworkout #tricepday #tricepworkout #shreddedforlife

TEARDROP QUAD WORKOUT 🦵 Send to a top-heavy homie 😬 ⠀ ✔️ SHRED & BUILD Programs linked in bio! (Training & Nutrition) ✔️ 1-on-1 Coaching: DM me ⠀ For the body part(s) you're trying to grow, I challenge you to stick to the same 4-6 exercises for 4-12 weeks. Pick 2-3 main compound exercises and 2-3 isolation exercises and commit to improving on your form, tempo, range of motion, and strength over that 4-12 week period. ⠀ Short of getting elaborate/expensive testing done, our best indicator that we're actually gaining muscle is if our gym performance is increasing. Ex. After 4-12 weeks, are you better able to handle the same weight on squats? Are you able to actually lift more? Are you able to do more reps with the same weight? And/or more sets with the same weight? Perhaps more reps and sets with an even heavier weight? ⠀ For beginners, I'm a big fan of being curious and trying new exercises, however as your training experience increases, I've found you'll be more efficient with your time when improving on a short list of exercises. It's much easier to compare our strength level and ability to handle higher training volumes. In the past, I would switch up my workouts quite frequently because I wanted to do something different. While I still trained hard, I believe I could have made progress faster if I stopped chasing novelty and stuck to a shorter list of exercises. Food for thought 💭 ⠀ ____ WORKOUT 🏋️‍♂️ This is the exercise order! ⠀ 1️⃣ BB BACK SQUAT | 3 Sets, 8-12 Reps 👉 Decrease weight each set ⠀ 2️⃣ BB FRONT SQUAT | 3 Sets, 8-12 Reps 👉 Decrease weight each set ⠀ 3️⃣ PENDULUM SQUAT | 3 Sets, 10-15 Reps 👉 Decrease weight each set ⠀ 4️⃣ SMITH SPLIT SQUAT | 3 Sets, 10-12 Reps/Side ⠀ 5️⃣ GOBLET SQUAT | 3 Sets, 15-20 Reps ⠀ 5️⃣ LEG EXTENSION | 3 Sets, 15-20 Reps ⠀ ✔️ Choose a weight you're confident you can handle with decent form. The goal is to hit the desired rep range without going to total failure and/or having significant form breakdown ⠀ ✔️ Monitor rest in between sets. Take as much as needed, but not more ⠀ ____ ⠀ linked in bio ‼️ 🔥 @youngla tee (XL) & shorts (L) [Code BRIAN] 💊 My daily Supplement Stack 👥 Programs & Coaching ⠀ Your Coach, ❤️B