Iyk3 @_iyk3

Software Engineer turned WNBF Pro Natural Bodybuilder; helping engineers lose fat and build muscle eating foods they love. athleticauthority.ck.page/519afbf72b Toronto Joined September 2012

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Iyk3 @_iyk3

2 days ago

I’ve been both 'skinny & stuck' and 'lean & jacked'. The difference wasn’t supplements. It was structure and tracking.

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Iyk3 @_iyk3

2 days ago

A client once told me: 'I can’t stick to diets...' 12 weeks later, he’s leaner and stronger - eating foods he actually likes. The shift? Focusing on simplicity over restrictions.

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Iyk3 @_iyk3

3 days ago

- Eggs and sardines - Chicken breast and veggies - Overnight oats and protein powder

Gabe Pluguez | Default Kings @Gabepluguez

3 days ago

- Eggs and sardines - Chicken breast and veggies - Overnight oats and protein powder

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The Fitness Debugger 2.0: – Not losing fat? Lower calories slightly – Not gaining muscle? Increase protein – Always sore? Reduce volume – Low energy? Make sleep a priority Your inputs shape your results

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Iyk3 @_iyk3

3 days ago

I’ve been both 'skinny and weak' and 'lean and strong'. The difference wasn’t secret supplements. It was structure and tracking.

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Iyk3 @_iyk3

4 days ago

Random workouts = random results. Structured training = predictable progress. Don't waste your time faffing about.

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Iyk3 @_iyk3

4 days ago

The 4R Training Loop: – Record (log lifts) – Review (check weekly trends) – Refine (adjust volume/intensity) – Repeat (same lifts, slightly better) Simple → scalable.

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Iyk3 @_iyk3

4 days ago

Motivation gives you fake momentum. Daily wins give you real momentum. Build a system that rewards action - even on your worst days.

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Iyk3 @_iyk3

5 days ago

Imagine you could only meal prep one dish for the entire week, what would be your ultimate choice?

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Iyk3 @_iyk3

5 days ago

One of my clients went from always 'feeling tired' → now hitting PRs in the gym. All we changed? Sleep routine + pre-workout fuel. Don't underestimate the power of good sleep and proper nutrition.