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Gabe Backlund

@backlundbody

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Personal and Semi-Private 🏋️💪
Corrective Exercise & LPHC Certified 🍑

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Here is how I plan out what I eat:
1️⃣ First I calculate how many calories (average per day over a week) that will either put me in a caloric deficit or surplus. For example, my target right now is 2500 calories.

2️⃣ Visualize a pie chart. Split into 3 sections for macronutrients: protein, carbohydrates, and fats.

3️⃣ I want .8-1.2g of protein per 1lb. Body weight. For me this would be 128-192g of protein daily, or an average of 160g per day. Then multiply by 4 because there are 4 calories per gram of protein. This produces 640 calories.

4️⃣ Then I want to calculate my carbs for the day, which is between 40% - 60% of my total calories. So at 2500 calories, this would be 1000-1500 calories. For the sake of this example, I went with 50%, producing 1250 calories. Then I divide 1250 by 4 since there are 4 calories per gram of carbs. This quotient is 312-313g of carbs.

5️⃣ So far I know my caloric total between protein and carbs, as well as the grams (since you likely will only see grams on nutrition labels). Calories so far: 640 + 1250 =1,890.

6️⃣ Calculating fats is easy at this point. Subtract 1,890 (above) from 2500 which comes to 610. That's my fat goal for the remainder of my calories. Since there are 9 calories per gram of fat, we divide 610 by 9, giving the quotient of ~68g. We want more of the good fats (unsaturated) but saturated fat in moderate amounts is NOT a bad thing.

7️⃣ So now we have our total grams of protein (160g), carbs (313g), and fats (~68g).

My breakfast was focused on fats and protein. This was 3.5 whole eggs, 4 oz. of Black Forest ham, 1/4 cup spinach, and 1/4 cup of tomatoes.

Lunch was focused on protein and carbs. (See what I'm doing here?) It was 2 slices of Dave's Killer Bread, 2 slices of turkey, 1 slice of medium cheddar cheese, and a protein smoothie (banana, 1/4 cup bloobs, 4 oz. Almond Milk, and 1 scoop of @optimumnutrition protein powder).

Dinner was tacos (4 shown here but I had 6) with 93/7 ground beef, taco shells, tomatoes, lettuce, 1/4 cup shredded cheddar cheese, and Greek yogurt.

#nutrition #food #breakfast #lunch #dinner #health #diet #training by @backlundbody

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a year ago

One of the best Tricep exercises you can do. This is a variation of Tricep Cable Pressdowns in that I'm using handles instead of a bar. Think: dumbbells versus a barbell. Sorta the same effect, and much harder. Plus, I feel a better squeeze, stretch, and everything in between.

Doing them on the knees, I feel, takes away any leverage or momentum you might get from standing. And I like to go about 3/4 of the way up on the eccentric, because I feel that I keep the tension on my triceps the entire time instead of my elbows. You don't need to release super slowly on the eccentric, but about 2 seconds for that eccentric is good enough.

👊Follow for more lifting tips. And if there are any particular exercises you would like advice on, comment or DM.

#coaching #workout #bodypositive #training #fitness #triceps #arms by @backlundbody

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a year ago

Art.
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(If you want to achieve what most people cannot, you must do what most people will not.)
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#fyp #coaching #workout #training #bodypositive #bodybuilding #quad #hamstrings #physique #pain by @backlundbody

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2 years ago

Hair got chopped off but we still chopped in, baby.
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#buzzcut #gym #saltnpepper by @backlundbody

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2 years ago

First pic: November 6, 2023.
Second pic: September 3, 2024.

Nearly, but not quite, 1 year apart. This is due to a clean bulk (incrementally increasing caloric intake within a time frame) and cut.

Both pictures are post-workout which include back-focused exercises.

People often ask me if I’m a trainer, if I workout, and what I do to build muscle like this. I tell them that, first off, it’s about consistency. One of these days I’ll dig up some pictures of me 10 years ago when I 1) didn’t have a plan, 2) didn’t understand the overload principle, and 3) didn’t have a consistent diet. With that being said, those 3 elements are vital if one wishes to put on muscle or just get physically healthy overall.

I plan to use my decade-worth of knowledge, experience, and expertise to coach those wishing to achieve comparable results. Whether it’s through dieting/nutrition, exercise programming, or straight up accountability, I will be there with you every step of the way.

Stay tuned for a PDF that will provide the “essentials” for those that wish to go this route but aren’t sure where to start.
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#fitnessmotivation #fitness #coach #coaching #bodybuilding #bodypositive #backday #workout #workoutmotivation by @backlundbody

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2 years ago

There’s no “secret”…
It’s simple.
Input -> Output
Your results come from consistency and regimen.

✅ Eat healthy.

✅ Get your steps in.

✅ Drink water.

✅ Progressive overload. And that isn’t just increasing weight. It can be increasing reps with the same weight, reducing the tempo (eccentric and concentric), limiting rest time, and/or adding compound- and super-sets.

That’s it. 📠

Currently chillin’ around 8% body fat during this cut.

Oh, and abs come from resistance training. Fuck what you heard. 🤡

#lifting #bodybuilding #bodytransformation #bodypositive #training #sweat #coaching by @backlundbody

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2 years ago

Bulk starts today. by @backlundbody

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3 years ago

Here is one of my most-progressed clients. We are focusing on the lower body today, hitting the compound lifts after our warmup.

People often overlook the importance of strengthening the glute medius and the abductor muscles. If your knees cave inward (knee valgus), then that is probably a sign that those muscles are weaker in comparison to your quads, hamstrings, and glutes.

Not only do these muscles make your lower body wider and your glutes more complete, they also stabilize the hips and knees. Adding a resistance loop above the knees or right below while performing hip extension (squat, deadlift, or lunge) and focusing on the knees driving outward, will strengthen these muscles.

Also, adding a wedge under her feet is useful for completion of a full ROM squat. If you have an excessive forward lean or your heels come up when nearing parallel during a squat, this wedge will help. Additionally, it allows for even greater depth past 90 degrees, which will get the quads involved more as well.

As for deadlifts, keep the weight close to the midline of the body, which just means keep it close and keep it centered. The closer the weight is, the more control, and thus force output, you will have.

1st Move - KB Deadlift 3 x 10
2nd Move - Heel Elevated Goblet Squats w/ Band 3 x 10
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#workout #lifting #elderlycare #personaltrainer #squats #squatting by @backlundbody

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4 years ago

Random giant set in part of my upper body workout.
The posterior chain is more involved in pushing movements than we think. A firm foundation allows for more power via the eccentric part of the lift.
1. DB Incline Press
2. Inverted Row
3. BOSU Pushup
4. Bent Over Fly
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Inverted Rows, otherwise known as Rack Rows, are one of the best exercises to grow lat thickness, and can be customized to hit the rear delts, making it a staple in a back workout.

Dumbbells have been my go-to weights lately, due to their incredible flexibility and usefulness. Also, they are necessary to even out any muscular imbalances. We generally have a dominant side, and so unilateral movements (one side individually) will ensure that progress is evenly distributed.

BOSU Pushups are easier on the wrists, and being able to squeeze on the concentric portion while simultaneously balancing can really build those pecs (and triceps as you can see here).

The rear delts are often neglected, and so although they are involved in most pulling movements, it's essential to focus on them on their own.
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#backday #fitness #motivation #gym #gympost #training #tips taken in Seattle, Washington by @backlundbody

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4 years ago

Little ab circuit I did this morning. Nothing crazy, but easily do-able from home (NO EQUIPMENT NEEDED). I use Tabata Stopwatch Pro, which is an app that you can use to fix workout intervals, rest time between sets, and recovery time between rounds.

Each exercise was performed for 1:00 and :10 between sets. I did 3 rounds, with 1:00 between rounds for recovery.

1. Elbow Plank Toe Taps
2. High Plank Shoulder Tap
3. Bicycle Crunch (my favorite)
4. Side Plank with Lateral Flexion (L side)
5. Side Plank with Lateral Flexion (R side)
6. Heel Touch Crunch

Abs are partially fast-twitch and partially slow-twitch. This means that they respond to a stimuli that incorporate endurance, and that incorporate high amounts of resistance, such as weighted cable crunches (not shown here).

Since the abdominals are highly responsible for keeping correct posture, it makes sense that they respond well to endurance. In other words, your abs are working all day long.

We have two sets of abdominals: transverse abdominals and rectus abdominals. The transverse are the deepest layer and the rectus abdominals lies on top of them. When you are in a plank, it's mainly the transverse that are working. When you are crunching (or otherwise known as flexion) you are working the rectus.

The key to a solid core is working both. The stronger and larger the transverse are, the more the rectus abdominals will "poke" out and appear as what we see as the true abs.

So make sure when you are doing your ab exercises, you focus on 1) transverse 2) rectus by performing exercises that focus on endurance and also ones that focus on resistance.

#workout
#abs #fitness #gym #summer #coreworkout #homeworkout #training #abdominals #strengthtraining #endurance by @backlundbody

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4 years ago