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Louis Christopher

@_louchristopher

90

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20.1K

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fitness | food | lifestyle
@legion code: LouisC
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july has felt like bulking season but the 10,000+ steps per day and consistent hypertrophy training makes all the difference 👏 swipe for a forearm burnout at the end to get a better grip (was a grind of a last set) it will help out with any pull days 💪 ...@legion code: LouisC by @_louchristopher

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98

13 days ago

always room for seconds, in moderation 😅sightseeing + good food is the best combo. swipe for all the carbs that fueled some excellent workouts so far 💪🏼 ..@legion code: LouisC by @_louchristopher

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125

a month ago

only as good as your last workout. final stretch until summer 🍃 ..@legion Memorial Day sale is live 🇺🇸 (Code: LouisC) by @_louchristopher

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137

2 months ago

Birthday months 💪🏼 April camera roll highlights - Fairly active season. Swipe to slide 3 for an ultimate back cable exercise 😆 Slightly hunching over engages my upper back more and feels an extra stretch. Targets where the traps meet the midback to build that silverback Focusing on the eccentric part of the movement = optimal for hypertrophy style training. Few more weeks til Summer ☀️ -@legion code: LouisC by @_louchristopher

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121

3 months ago

Spring underway 💐 12+ years of training and enjoying every second of it one chapter after another. Few more weeks of hovering around 10-12% bf then perhaps we slowly up the cals again. Currently sticking with high fiber foods, low HIIT cardio 2-3x per week opposed to 5x for better recovery and prioritizing sleep has never done anyone harm. Excited to partner with @legion 👊 Offers the best all natural supplements out there, and love the balanced lifestyle they promote 💪🏼 From creatine to protein cereal - Take a look at their active deals and use my code ‘LouisC’ to save at checkout 🙏🏻 --#gym #ad #fitnessmotivation #fitness #bodybuilding by @_louchristopher

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178

3 months ago

Motherland 🇯🇵 Long awaited return to Tokyo. Catching up with family after 10 years. Truly nostalgic and will be back soon. Swipe for some of my favorite memories - wish I could eat like this 24/7. Still got my workouts in. Now time to catch up on some JJK Season 3 while I mini bulk 😤@dechirelifestyle shorts (Code: Lou)...#bodybuilding #fitnessmotivation #japan #gym #bodybuilder by @_louchristopher

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145

6 months ago

Winters at the capital ☃️Quick getaways to DC are always refreshing to get a change of scenery and a much needed deload week.We are eating during the holidays for the off season. Maingaining into 2026. @dechirelifestyle new collection is live (code: Lou) ...#bodybuilding #fitness #shredded #aesthetics #gym #gymmotivation #fitnessmotivation #mensphysique #gymlifestyle #gains #zyzz #diet #workout #gymmotivation by @_louchristopher

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137

7 months ago

Bits and pieces of June. Battling a few injuries but we move forward. Serotonin boost from the sun helps 😎 Protein and healthy fats ⬆️ higher fiber diet ✔️ 30 min of fasted cardio per day has been working wonders on my conditioning 💪 ....#gym #bodybuilding #fitspo #summer #fyp #gymmotivation #bodybuildingmotivation #gains #aesthetics #lifting #workout #training #shredded #health #fitfam #mensphysique #workoutmotivation by @_louchristopher

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136

a year ago

Post neck surgery mini cut dump.Dropped 10lbs slowly and steadily from Winter to Spring (the right way). 10lbs may not be worthy of a true mini bulk, but it’s noticeable coming from someone lean year-round. Ultimately it comes down to being at a deficit. My takeaways for shredding down while preserving muscle mass 👇🏻1️⃣ Avoid processed foods and sugars. This stuff is higher in calories, so best to focus on lean protein sources and healthy fats.2️⃣Continue lifting heavy. Not necessary to go low weight/high volume when cutting. Also very common for many people to hold onto a decent amount of strength after losing weight. 3️⃣ Prioritize sleep and adequate rest. Less carbs means less energy; and when you’re training rigorously on a deficit, you will get sore/fatigued quicker = you will need more time to recover.4️⃣ Longer rest periods in between sets. Same idea as #3. If you have less fuel in the tank, you will need more time to catch your breath so you aren’t rushed set after set - especially when you lift heavy.5️⃣ Lower cardio intensity, not frequency. Conditioning still matters on a deficit. Cardio is a necessary regardless of your fitness goals, but I recommend doing something light like power walks (track your steps) just avoid overdoing things like HIIT cardio.6️⃣ Stay hydrated to avoid cravings. The calories from snacking in between meals adds up (protein/granola bars won’t help either). Best to drink loads of water to feel fuller - if you must eat, then I recommend fruit or lowfat greek yogurt.---#shredded #bodybuilding #mensphysique #diet #gym #ﬁtness #workoutmotivation #gymmotivation #fitspo #diettips #fitnesstips #fyp #instafit #gains #workoutmotivation by @_louchristopher

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126

a year ago

Swipe to see me take flight ✈️ Add some of these movements to your next pull day. I’ve been incorporating these exercises not only to switch things up, but seated machines in general have helped take my glutes out of the equation - I’m still lifting heavy (these were some absolute grinder sets)But any type of bent over pulling movements often stretch my hamstrings to some degree. Which means I need layoff any unnecessary exercises that fatigue my legs. Adequate amount of rest is much need before for the next leg day.Time to put these holiday carbs to good use. Lean bulk? 🤔 ...#fitnessmotivation #bodybuilding #mensphysique #backworkout #gymmotivation #gains #bulkingseason #gym #aesthetics #pullday #training #exercise #fitnesslifestyle #gymlifestyle #workoutmotivation #healthandfitness #fitspo #fitness #zyzz by @_louchristopher

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222

2 years ago

Had a blast in LA the city of angels🏝️Took a tour around Hollywood and had to throw in a session in at Muscle Beach Venice ofc. Having the opportunity to train and see many different fitness personalities was life changing something I will never forget.Taking the next few days off to deload, but we are back on track. Being overly sore was not a good sign. The summer shred continues, happy with my maintenance weight. Get your steps in and enjoy while doing it. Much love 🙏 @prozis code: Lou...#losangeles #musclebeach #fitnessmotivation #gym #gymmotivation #workout #shredded #fitnation #bodybuilding #mensphysique #gymlifestyle #training by @_louchristopher

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125

2 years ago

Weighed in at a low of 162lbs last week. Had to throw in some good eats and sites of course (last pic are for the AoT fans ;)-Honestly didn’t realize I weighed this low. Not using it as an excuse to start eating more on purpose. I’ve been prioritizing on enjoying my workouts and while keeping them quality. Currently eating 3x per day with one late night snack.-Some tips on how I stay lean this summer without having cravings:👉🏻 High protein in meals👉🏻 High fiber intake (helps digestion, keeps you full)👉🏻 Adequate rest/lower stress 👉🏻 Stay hydrated (water only, sip on tea 🫖)👉🏻 Space out equal amount of time between meals👉🏻 Eat slowly (You will want more food if you rush)- By all means I don’t recommend staying super lean year round. Truthfully, it doesn’t need to be complicated. Find a healthy balance in your everyday routine that allows you to eat the foods you enjoy while achieving your fitness goals - but only you can determine what’s best through trial and error. Time to get some sun ☀️ @prozis Code ‘LOU’ -#fitness #gymmotivation #diet #fitnessmotivation #bodybuilding #workout #gymlifestyle #nutrition #back #gains #foodie #training by @_louchristopher

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108

2 years ago