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Brayden loizou | Online Coach

@bl_onlygainz

179

followers

127

following

Sustainable training • Simple nutrition • Real life results
I help you get fit without hating the process
✉️Dm “ Info “ or click below⬇️

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Looking back at 2017 feels like looking at a different person.
55kg, no clue how to train, no clue how to eat, just doing whatever I thought might work. I was smashing 1200-calorie shakes before bed because I assumed that’s what you needed to grow. I was trying everything except the things that actually mattered.

People around me would tell me I hadn’t made progress.
Comments, jokes, doubts.
No real support, just me trying to convince myself I was on the right path.

Then came the years of trial and error.
Balancing training with uni. Learning more about the body and the process, and somewhere in between realising the whole fitness thing was more than just a hobby for me. After graduating, stepping into the industry felt natural, using what I’d learned to help others avoid the mistakes I made and actually move forward.

Lockdown hit and I spent a year stuck inside in Melbourne, barely moving forward, training with whatever I could. It felt like time was working against me, but I kept showing up anyway.

As the journey went on, I met people who ended up playing a massive role in my progress. People who pushed me, taught me, supported me, and challenged me in ways I needed. The right people make the biggest difference, and a lot of the growth in these photos came from having those people around later in the journey.

The last couple of years have been completely different.
Putting real knowledge into practice with proper training, proper nutrition, patience, and consistency. No shortcuts, no guessing, just doing the work.

These photos aren’t just a transformation.
They’re a reminder of years spent figuring it out, failing, learning, meeting the right people, and trying again. Progress wasn’t fast or flashy. Most of the time it wasn’t visible at all. But it added up.

From 55kg and guessing to someone who actually understands the process and enjoys it.
Still improving, still learning, still pushing.

If you’re at the start, don’t rush it.
Just start, and keep going.

#transformation #selfdevelopment #youcandoit by @bl_onlygainz

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a year ago

Reminder: If your goal is to build muscle you NEED to be progressing on your lifts at least once weekly or every second week. Either by adding a rep or increasing load.

If you can’t progress and you feel like you do everything right,
Comment or dm me “progress” to learn more. by @bl_onlygainz

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9 months ago

11 days into the new year and so many of you haven’t locked in like you said you would.

No one is going to do the work for you, there’s no shortcuts, there’s no magic pill.

Consistency + effort = results

How bad do you want it? by @bl_onlygainz

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9 months ago

In your 20s, there’s this quiet urge to start choosing your health.
Listen to it. Start now. Your future self is counting on you. by @bl_onlygainz

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9 months ago

It’s really that simple, don’t overcomplicate things.
Eat in a calorie deficit.
Stay active.
You will lose weight

Still need help? Dm “weight” to enquire about 1:1 coaching by @bl_onlygainz

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9 months ago

When you miss the gym and suddenly everything drives you crazy… by @bl_onlygainz

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9 months ago

Motivation is a feeling.
Discipline is a habit.
Results are the reward. by @bl_onlygainz

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9 months ago

Movement is medicine 💪
Take it from someone who’s worked through niggles and small injuries —the worst thing you can do with a minor strain or even a grade 2 strain is shut everything down.
Pull the weight right back, increase your reps, and move with control in pain-free ranges.
Personally I’ll drop the weights by 50-60% and work in the 15-25 rep range.
Quality movement and getting blood flow into the injured area is what will help drive a quick recovery, not stopping altogether.

#injury #injuryrecovery by @bl_onlygainz

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10 months ago

Enjoy the pump, respect the burn, but prioritize progressive overload if you want real progress.

Evidence-based 1:1 coaching designed to deliver real progress. Apply for 1:1 coaching. by @bl_onlygainz

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10 months ago

-My go to side lateral variation, cuffed laying laterals either on a flat bench or slight incline.
It ticks all the boxes:
Stable ✅
Overloadable ✅
Shoulder issue friendly ✅
Give it a go on your next shoulder workout💪🏼 by @bl_onlygainz

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10 months ago

Simple and Effective Sunday push-day
details below⬇️⬇️

Incline dumbbell press 2x6-8
Flat Machine press 2x8-10 (not shown)
Dumbbell shoulder press 2x6-8
Machine dips 3x10-15
Cuffed Lateral raises 3x8-12
Tricep pushdowns 3x10-15 (not shown)

#pushday #sundaymotivation by @bl_onlygainz

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10 months ago

“Nothing changes unless you decide that staying the same hurts more than changing.”

#coach #gym #changequotes by @bl_onlygainz

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10 months ago