Dean Nolan | Online Coach | Natural Bodybuilder

@deano110

Helping lifters break through physique plateaus and unlock their full potential 📈 📲 DM "𝗟𝗘𝗩𝗘𝗟 𝗨𝗣" for details
Posts
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2,701
Following
588
𝗠𝘆 𝗝𝗼𝘂𝗿𝗻𝗲𝘆 𝗶𝗻𝘁𝗼 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 🏃🏻‍♂️ I want to share my health & fitness journey and how it led me to coaching I started weight training when I was 16, mainly to increase my strength for Judo 🥋 Over the years, I also did some mid-distance running, played football, and field hockey But my passion for training grew and eventually led me to bodybuilding 🗺️ I ran a gym with my best friend from 2012 to 2016 in North Wales During that time, I competed in my first two bodybuilding seasons Since then, I've competed in three more seasons In total, I've stepped on stage a total of 17 times, including 5 British Finals During this journey, I made every mistake in the book when it came to training and nutrition A huge motivation for me is to help others avoid these mistakes! 🚫 Additionally, for too many years, I lived life without balance, putting my all into physical development Whilst everything else fell by the wayside. Things had to fall apart before I could realise their importance I definitely learnt some painful lessons, but I'm grateful for what they taught me and who I am today 🙏🏻 I've developed a deep appreciation of all pillars in life and how these should compliment, not compete with one other I now help others reach their physique goals and simultaneously improve other aspects of their lives Like their relationships, friendships, professional, personal, and emotional development I truly believe that helping people in this way is the most rewarding thing I can do 🙌 Seeing clients transform both physically and mentally and knowing that I've played a part in that process Gives me an overwhelming sense of purpose and meaning that I wouldn't be able to find anywhere else 🥹 It's fulfilling to know I'm making a difference in someone's life by sharing my knowledge, experience, and passion Coaching is not just a profession. It's a way for me to give back and make a positive impact on the world So, if you're ready to take the first step? Send me a DM 📲 or book a free consultation call through the link in my bio 🌐 #fitnessjourney #balance #bodybuilding #naturalbodybuilding #onlinecoach #onlinecoaching
123 8
10 months ago
𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗘𝘅𝗽𝗲𝗿𝗶𝗲𝗻𝗰𝗲 𝗣𝗵𝗮𝘀𝗲𝘀 𝗘𝘅𝗽𝗹𝗮𝗶𝗻𝗲𝗱 👨🏻‍🏫 Our lifting careers can be categorised into three phases: 1️⃣ Beginner 2️⃣ Intermediate 3️⃣ Advanced Whilst many training principles apply consistently There's still nuance between these phases 📊 Which means that being aware of which phase we're in Can help us to make better, more informed decisions 💪 And, ultimately, progress through them efficiently and effectively In the carousel, I've broken each phase down by: 𝗖𝗵𝗮𝗿𝗮𝗰𝘁𝗲𝗿𝗶𝘀𝘁𝗶𝗰𝘀 𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗣𝗿𝗼𝗴𝗿𝗮𝗺𝗺𝗶𝗻𝗴 𝗖𝗼𝗻𝘀𝗶𝗱𝗲𝗿𝗮𝘁𝗶𝗼𝗻𝘀 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗠𝘂𝘀𝗰𝘂𝗹𝗮𝗿𝗶𝘁𝘆 Some things to note: We can shift between phases depending on consistency Muscularity and strength don't take into account individual variance Such as someone's natural muscle, strength, and genetic potential However, their guidelines are important because time spent lifting doesn't measure the quality of training and success Our technique will improve with experience 📈 But form should be a priority regardless of phase The difference being, beginners should implement more 'textbook form' 🏋🏻‍♂️ And, as we progress, we should look to individualise our technique to best stress the muscle What phase are you currently in? 🤔 If you need support and guidance progressing 📲 DM me the word "𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚" and let's continue your progress 🤜🤛 #training #trainingphases #experience #bodybuilding #naturalbodybuilding #onlinecoach #onlinecoaching
28 6
21 hours ago
𝟯 𝗗𝗔𝗬𝗦 𝗢𝗨𝗧 💥 Show day is right around the corner for Zach Competing as a first-time competitor in the mixed disability class Final in-person posing session with him today 🔥 And I could not be any prouder or happier with the physique he is bringing All the work is done now, and the goal is to bring his best There's no need for a traditional carb deplete and load peak week for Zach ❌ His body has accumulated enough stress throughout prep Cardio was dropped last Friday, expenditure decreased, and we've slowly been bringing his food up Yesterday was a 400g carb day, and today, he's woken up to a prep low 📉 A very reassuring sign that his body is responding well Dropping stress and water retention and physique coming back to life 💪 And seeing him in the flesh, I can see just that 💯 He told me how this week has been a breeze and how well he is feeling That is exactly what we want this close to a competition But MUCH easier said than done with a first-time competitor Again, I'm super proud of him 🥹 Just 3 more days, and he's going to have one of the most memorable days of his life so far 🙏 If you're thinking about competing and need someone with you every step of the way 📲 DM me the words "𝗙𝗜𝗥𝗦𝗧 𝗧𝗜𝗠𝗘𝗥" and let's go! 👊 #peakweek #3daysout #firstimer #pca #naturalbodybuilding #bodybuilding #onlinecoach #onlinecoaching
92 19
1 day ago
Switching to still shots for this update as I think everyone might be suffering from Reel fatigue Downside, screenshots aren't as good quality Scale weight down 1.2kg in the last 2 weeks Last week's average 87.6kg, a low this morning at 87kg 📉 No changes to report after the slight food drop and step increase from the last update Nutrition 📊 TD 3.1k cals, RD 2.7k cals Activity 🚶🏻 Steps at 7k/day, no cardio Everything still in a great spot right now in terms of energy, sleep, appetite and training Eventually, it will get difficult, which I'm ready to embrace But equally, when everything is going to plan, there's no need to make arbitrary changes! ❌ Too many people think they need to introduce cardio or drop food at set points in prep Luckily, me and @coach_dsl are aligned 🤜🤛 Managing that supply vs. demand properly is key! For coaching enquiries, send me a DM 📲 or book a call through the link in my bio 🌐 #wnbf #motivationmonday #physiqueupdate #contestprep #bodybuilding #natrualbodybuilding #onlinecoach #onlinecoaching
75 18
3 days ago
𝗗𝗼𝗻'𝘁 𝗺𝗮𝗸𝗲 𝘁𝗵𝗶𝘀 𝗺𝗶𝘀𝘁𝗮𝗸𝗲 𝗮𝘀 𝗮𝗻 𝗶𝗻𝘁𝗲𝗿𝗺𝗲𝗱𝗶𝗮𝘁𝗲 ❌ A continuation of my post the other day 💬 Where I made the case against beginners overcomplicating their training Today's post is about the mistake a lot of lifters make when they reach the intermediate stage Confusing what worked, with what will work❗ We've all seen this type of trainer in the gym Training for years on end without making progress Doing the exact same exercises, same weight, and same number of reps every session 🤦🏻‍♂️ Being attached to what previously worked, not realising What got you to where you currently are isn't what gets you to that next stage 📈 Something like, 𝙣𝙤𝙩𝙝𝙞𝙣𝙜 𝙘𝙝𝙖𝙣𝙜𝙚𝙨 𝙞𝙛 𝙣𝙤𝙩𝙝𝙞𝙣𝙜 𝙘𝙝𝙖𝙣𝙜𝙚𝙨 Whilst, virtually anything will work when you're a beginner As an intermediate, you need to be a little more strategic 💡 Some things I focus on coaching intermediates: ✅ A more rigid & prescriptive training programme ✅ Specific exercises, volume, rep ranges & proximity to failure ✅ Higher volume by increasing frequency, exercises & sets ✅ More exposure to fundamental compound lifts ✅ Focus on building a foundation of muscle & strength At this stage, lifters are more intrinsically motivated Where we can start coming away from prioritising enjoyment And edging more towards optimality 💪 Because progress will now take longer to occur So, we need to make sure our execution and action reflect that! 👊 Need help with this? 📲 DM me the words "𝗜𝗡𝗧𝗘𝗥𝗠𝗘𝗗𝗜𝗔𝗧𝗘 𝗚𝗔𝗜𝗡𝗦" and let's continue making progress 📈 #flexfriday #flashbackfriday #intermediategains #gains #enjoyment #optimal #bodybuilding #naturalbodybuilding #onlinecoach #onlinecoaching
35 4
6 days ago
Why is this still the case in 2024? I guess it's just a universal gym truth But make it make sense 😭 Is your gym's leg equipment and toilet on the same floor? #gym #legday #legs #toilets #makeitmakesense
22 5
7 days ago
𝗗𝗼𝗻'𝘁 𝗺𝗮𝗸𝗲 𝘁𝗵𝗶𝘀 𝗺𝗶𝘀𝘁𝗮𝗸𝗲 𝗮𝘀 𝗮 𝗯𝗲𝗴𝗶𝗻𝗻𝗲𝗿 ❌ One big criticism I see is new lifters overcomplicating training I've been in gyms since I was 16, 19 years ago! 😱 There was no social media back then People simply did either what the biggest person in the gym told them to do Or what they'd read in bodybuilding magazines 📰 Which was probably what the biggest person in the gym was doing anyway 😂 For example, I started with a bro split: Monday - Chest Tuesday - Back Wednesday - Legs Thursday - Shoulders Friday - Arms Sat & Sun - Superset Halo and Tony Hawk's 🎮 Nothing fancy, 5 exercises per workout, 3 sets per exercise Ascending sets for compounds, straight sets for isolations All time-tested lifts, no unilateral training or creative angles Yet, in that beginner phase, I made a lot of progress And importantly, I thoroughly enjoyed myself doing so 🙏 Simply going in and lifting the weights whilst I was there And that is the main benefit during this stage of training Building the habit whilst learning the fundamentals 🤝 Like learning to drive, you wouldn't practice the most advanced driving manoeuvres on your first lesson You'd get the basics down; using the accelerator, brake & clutch, steering wheel, gears, and mirrors The same principle applies to training 🏋🏻 In the beginning, focus on: ✅ Developing excellent technique ✅ Learning how to safely train hard ✅ Building the habit of going to the gym ✅ Finding what styles of training you enjoy Trying to optimise everything at this stage will needlessly lower your enjoyment Without the initial enjoyment, you won't be motivated to come back for years Risking not falling in love with the process 💔 And actually, get to the stage where you need to make things more complicated So, if you're in your first few years of training Ignore what influencers are doing on social media 🚫 Focus on the basics and enjoy the blissful beginner stage! Need help with this? 📲 DM me the words "𝗕𝗘𝗚𝗜𝗡𝗡𝗘𝗥 𝗚𝗔𝗜𝗡𝗦" and let's get it right 💪 #beginnergains #newbiegains #enjoyment #complexity #bodybuilding #naturalbodybuilding #onlinecoach #onlinecoaching
66 15
8 days ago
𝗛𝗼𝘄 𝗜 𝗿𝗲𝘀𝗽𝗼𝗻𝗱𝗲𝗱 𝘁𝗼 𝗺𝘆 𝗹𝗼𝘄𝗲𝘀𝘁 𝗽𝗼𝗶𝗻𝘁 𝗶𝗻 𝗯𝗼𝗱𝘆𝗯𝘂𝗶𝗹𝗱𝗶𝗻𝗴 When I stepped off stage in 2020 Every single body part was a weak point Especially my front lat spread 😢 When the dust had settled post show And I actually reflected on my physique It was the lowest point in my bodybuilding journey 😔 For some stupid reason, even with lockdowns and no gym access I thought I was going to bring my best to stage ❌ When, in reality, the polar opposite was true It was my worst look to date 😱 Luckily, this failure served as a catalyst It forced me to identify all the areas where I'd gone wrong in the previous off-season and contest prep 5 of which I detailed in a post last week 👀 I channelled all of my negative emotion into correcting those mistakes And I'm still massively leveraging it in prep 📈 Springing out of bed when my alarm goes off Using each day as an opportunity to do better Taking maximum effort into every session 💪 Adhering 100% to all nutrition and activity targets If there's one piece of value I'd like to convey with this post It's to always look at failure as a learning opportunity 💬 If you can do this, it can serve as a pivotal point Setting you up for success in the future 🙏 #failure #success #motivation #transformation #transformationtuesday #bodybuilding #naturalbodybuilding #contestprep #offseason #onlinecoach
74 13
9 days ago
𝗖𝗮𝗻 𝘆𝗼𝘂 𝗯𝘂𝗶𝗹𝗱 𝗺𝘂𝘀𝗰𝗹𝗲 𝗶𝗻 𝗮 𝗱𝗲𝗳𝗶𝗰𝗶𝘁❓ I'm not actually going to answer the question Instead, I want to address the potential issue when asking it 🚩 Which depends on the reason behind asking It's not inherently bad, and I can appreciate why people would like to know We should always have the right expectations when going into any phase But, where I've seen an issue with this question is If people are told they can't build muscle in a deficit They then extrapolate this out and change their training 📉 The thought process looks something like this: Since I can't gain muscle whilst dieting, what's the least amount of volume I need to retain muscle? 💭 Then, they reduce their training volume and intensity to the minimum recommendations to maintain Whilst it is a lot harder to build muscle than maintain it This is the wrong approach and mentality ❌ Instead, we should plan for the worst but hope for the best We may be able to 'get away with' less volume and intensity However, we should look to give ourselves the best chance of maintaining, not the minimum! 👊 With this in mind, I don't like to make major changes to training when starting a diet And, in a more positive light, maybe you're an outlier 💁🏻‍♂️ Or, maybe during a dieting phase, you do the following: 1. Make better nutrition choices 🍽️ 2. Put more effort into your training 🏋🏻 We're all susceptible to being complacent in the off-season When dieting, things start to become more consequential Perhaps these extra efforts might unlock some new gains 🙏 And you shouldn't discount this as a possibility So, when you're starting a diet phase Focus on giving yourself the best chance of at least maintaining all of your hard earned muscle 💪 Not sure what to do with your training? 📲 DM me the words "𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡" and let's get a proper plan in place #musclegain #dieting #deficit #buildingmuscle #bodybuilding #naturalbodybuilding #onlinecoach #onlinecoaching
50 4
14 days ago
When you've trained for years and still get ID'd (for energy cans 😭) Please tell me I'm not the only one 🙏 Disclaimer; I do not condone violence against supermarket workers, I just wish them a very bad day if they ask me for ID #idgate #id #monster #dyel #doievenlift
23 10
15 days ago
𝟱 𝗠𝗶𝘀𝘁𝗮𝗸𝗲𝘀 𝗜 𝗺𝗮𝗱𝗲 (so you don't have to) I've made a lot of mistakes over the years Which is a normal and an essential part of growth 🌱 However, some mistakes set me back more than others In this post, I want to share the 5 mistakes I made, which had the most detrimental impact ❌ Not just in relation to my physique development But which bled over into other areas of life as well 1️⃣ 𝐆𝐞𝐭𝐭𝐢𝐧𝐠 𝐭𝐨𝐨 𝐜𝐚𝐮𝐠𝐡𝐭 𝐮𝐩 𝐢𝐧 𝐝𝐚𝐭𝐚 This was a problem because I would look at outcomes as binary instead of on a spectrum I would have made better progress and had an easier time doing so If I had given myself a ranges to aim for and not fixed points 📊 2️⃣ 𝐓𝐡𝐢𝐧𝐤𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐢𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 The relationship between success and effort is complicated Don't always assume that because a little is good, more will be better Instead, strive for balance; the Goldilocks Principle, just the right amount ⚖️ 3️⃣ 𝐍𝐨𝐭 𝐚𝐝𝐝𝐫𝐞𝐬𝐬𝐢𝐧𝐠 𝐢𝐬𝐬𝐮𝐞𝐬 𝐰𝐢𝐭𝐡 𝐟𝐨𝐨𝐝 Experiencing food focus is natural during prolonged dieting phases For me, the issue was not addressing it post contest Once I addressed it, I had more energy to put into things that actually mattered 👊 4️⃣ 𝐌𝐚𝐣𝐨𝐫𝐢𝐧𝐠 𝐢𝐧 𝐭𝐡𝐞 𝐦𝐢𝐧𝐨𝐫𝐬 Whilst we should try to maximise our efforts working towards our goals We also need to accept our constraints and finite resources I now focus on the areas that will move the needle the most 💨 5️⃣ 𝐍𝐨𝐭 𝐡𝐢𝐫𝐢𝐧𝐠 𝐚 𝐜𝐨𝐚𝐜𝐡 𝐬𝐨𝐨𝐧𝐞𝐫 Above all, this is what would have propelled my progress the most Progress you make on your own, can not compare to what you'll make with the right coach So, if you're serious about making progress, please don't overlook this one! 🙏 Have you, or are you making any of these mistakes? Or, what are some mistakes you've made and learned from? Want to avoid all of these and more? 📲 DM me the word "𝗠𝗜𝗦𝗧𝗔𝗞𝗘" and let's get started 💪 #mistakes #bodybuilding #naturalbodybuilding #onlinecoach #onlinecoaching
53 17
16 days ago
𝟭𝟲 𝗪𝗲𝗲𝗸𝘀 𝗢𝘂𝘁 𝗣𝗵𝘆𝘀𝗶𝗾𝘂𝗲 𝗨𝗽𝗱𝗮𝘁𝗲 📅 The weeks are coming thick and fast now Here's my biweekly update and some changes since the last one Only 0.8kg down on the weekly average in the last 2 weeks, with a low of 88.3kg 📉 Whilst I'm happy with the visual changes thus far The scale has been pretty stubborn BUT it's definitely not the be-all and end-all! 🚫 And I'm grateful to have @coach_dsl watching over me in this regard 🙏 My steps have increased from 5k to 7k 🚶🏻 Which is where I'm actually having to be intentional to get them in And a slight decrease in food, 150 cals ⬇️ 📊 TD 3.1k cals, RD 2.7k cals As some of you would have seen in my story, posing trunks where on for my fasted check-in So, you could say things are getting kind of serious now 👊😂 For coaching enquiries, send me a DM 📲 or book a call through the link in my bio 🌐 #wnbf #wnbfmalaysia #motivationmonday #physiqueupdate #contestprep #bodybuilding #natrualbodybuilding #onlinecoach #onlinecoaching
57 17
17 days ago