enton_luli_

HARDGAINERS ON HOLIDAY

After every holiday I always lose weight, this time 2kg in 10 days. Why's that? For me, not training means 0 appetite, I probably ate half of the carbs and fats I usually eat creating a huge deficit.

This brought significantly less energy and less desire to train, even when I had the chance to. Anyway, I'm not here to moan, I still managed to come back alive from Albania.

Overall, don't stress much about your holidays and get back to your routine as quickly as possible.

BACK TO THE GAINS LIFE AND 10° DEGREES LESS

GUESS WHAT TIME OF THE DAY IS?

IT'S FOREARMS DAY

NOT JUST TALKS

It's very relevant to apply to myself what I preach for my clients. Believe it or not, the hardest part was to look like in the picture on the left, the heaviest I've ever been, 80.3kg. On the right, I sit around 71.8kg, almost 9kg less in 70 days. I'm not gonna lie, I had to get ready for an unplanned photoshoot and I had to lose weight quicker than I wished.

👉The gaining phase lasted one full year and a half, and the cutting phase was slightly more than 2 months. What am I trying to say here? If you haven't built anything, there's nothing to cut my friend. You should be spending the majority of your time building unless your initial body fat is extremely high.

Pros and cons of both phases? A bulking phase makes you feel better with clothes on, but less confident without. Right now I feel better with clothes off but a skinny bitch, the real drama of being natural.

Which phase are you in? Bulking, cutting or believing for the 10th year in a row that this year will be your year?🍾🍾🍾🍾.

Contact me if you have any questions

BERGEN?

We had a fantastic time in Bergen, a complete immersion into nature.

Bergen is the rainiest city in Europe and there are plenty of domestic goats.

What else do you want from life?

CLOSER TO MY THIRTIES THAN MY TWENTIES

Given that I see plenty of people summing up their last year, I will do the same.

Things I've implemented in my daily routine to feel better mentally and physically:

❌I didn't start waking up at 4am and go running
❌I didn't start meditating
❌I didn't do 1000 sit-ups a day
❌I didn't become a better person

BUT.....

+7KG from last year.

+27🍾🍾🍾🍾🍾

GOING ALL-IN

When I only spend a few days on holiday, I usually like to relax completely and not pay much attention to what I eat. I don't worry about my protein intake, training routine and general calories.

By doing so, I realised even more how much I enjoy having a structured life that keeps me organised and mentally sharp.

What did I experience during these days?

❌-1kg, being in a gaining phase, I'm not very happy about. Yes, despite eating plenty of "junk food", I still managed to lose weight (calorie deficit)

❌Poor digestion. By eating a combination of food very high in carbs and saturated fats, my stomach was quite upset.

❌Poor digestion will provoke poor sleep, it's a vicious circle.

Positive aspects?

✅Having that mental flexibility to enjoy a holiday without stressing much about food. In 4 days you won't create any significant disaster.

✅Realising that having some breaks from your routine can be beneficial sometimes.

✅An impressive tan.

Some individuals consider it madness to have a balanced diet most days of the year. I would like you to be in my shoes for a while and understand is not that bad.

Different perspective I guess.

✌🏼️💪 # shredded

HAPPY DAYS

Today I'm showing one of the proudest transformations I've posted. It's been an unprecedented and exciting journey.

I've worked with underweight clients in the past, but the situation was different this time.

zieler was perfectly aware of the need to gain weight but sometimes your mind tricks you to do the opposite. She was having pleasure in losing weight and at the same time, this was leaving her with no energy.

An obsession to keep an extreme leanness at any cost. I've never seen someone with stronger willpower than her. In this case, though, this affected negatively her lifestyle.

❌6 sessions a week on the gym floor, cycling, running and 6+ hours of studying a day. Activities that would require a very rich diet in nutrients and calories.

❌Her food portions were the tiniest I ever heard. Almost no fats in her diet, a handful of carbs, some protein and plenty of veggies. The perfect recipe for losing weight, although THERE WAS NOTHING TO LOSE ANYMORE. For those, who're wondering, we had other professional figures, I'm a trainer, not a doctor.

Let me also give you a few insights about the pictures.

✅On the left side, we took pictures after 3 months together. +5.5kg gained and first smiles, weighing 37kg. I let you do the math about the initial weight. On the right side, we have a new version of Iris at 43kg. This is only the beginning of course.

Numbers really don't say much. What you can partially see from her face is Iris being alive, full of energy and able to play football again.

For those that have seen her in the gym, she doesn't lift pink weights.

Thank you for giving me the chance to work together

TO BULK OR NOT TO BULK?

I've been wondering lately why I haven't shared anything lately on Instagram. The reason is quite simple, I was napping all the time because of the huge amount of carbs I've been assuming.

The picture on the left is pretty much what I've been looking for the last 3-4 years, on the right, +4kg on my frame. This is my first serious gaining phase that will last till I have a reasonable body fat.

Let's talk about pros and cons.

❌I'm not gonna lie, I like that shredded look that I can easily maintain without any starvation.

❌Calorie wise, I prefer staying in maintenance rather than building. It's just easier for me.

Why am I doing it then?

✅It's definitely easier improving performance on a calorie surplus. The famous progressive overload won't come with hopes and wishes but with extra food

✅ Good mood pretty much all the time, easier recovery and higher tolerance to fatigue during my training.

Which phase are you in? Bulking, cutting or just surviving?

Wait, should I probably get shredded for summer?

NEW GAINS, NEW LIFE

When my brother .luli decided to come to the UK from Italy, I understood his choice very well. Better food and better weather were definitely one of the main reasons for his arrival, or maybe not.

Although we started training at the same time, more than 10 years ago, his consistency has not been the best. On the left, it's probably the first time I found him in a sort of skinny-fat condition. What was missing? A clear goal and guidance, like the majority of the time.

👉More food +more energy=better gains that brought him to +7kg on the scale

👉4 sessions a week split in an UPPER-LOWER-UPPER-LOWER, simple but efficient. Getting his strength back on the heavy compounds was our priority with the addition of other isolation movements.

✅ We kept the same exercises for weeks and weeks, that's for me the best way to get progression. Changing just for the sake of it, it won't bring you far.

If life gets difficult at the time, fitness shouldn't.

If my grandma gets better physical results staying on the sofa than you, it must mean something. Just saying.

14 weeks, 6 days and 4 hours. I like to be precise😉.



✌🏼️💪

THE REASON WHY YOU'RE A SKINNY BOY

I would like to share with you today my 3 biggest nutritional fails as an ex skinny guy. Although I'm not huge today, I went through a long process and I'd like you not to commit the same mistakes.

❌I was literally force-feeding for a couple of days to increase weight as quick as I could. It was not sustainable and I ended up fasting for a whole day afterwards. Definitely not a smart idea, and quite stressful overall.

❌You need to train your appetite, be patient. Don't throw too many calories in if you're not ready yet. Start with a small calorie increase and check your WEEKLY GAIN, NOT YOUR DAILY ONE.

❌You don't need to get obsessed with your macros, just weigh your portions and make adjustments if needed. I heard millions of times people telling me they eat a lot. Quite simply, if you're not gaining weight, you're not in a calorie surplus. Accept that.

In the past, I thought I was very unlucky because of my inability to gain weight. Now, I can just see my inexperience in doing things in a logical way.

👉Last but not least, gaining weight doesn't mean you're gaining muscle. The magic will always happen on the gym floor.


✌🏼️💪