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Rome Wilson

@builtbyrome_

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Rome | Strength & Performance Coach
Build an athletic body that performs.
Online coaching • Custom programs • Education
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This is my go to shake if I find myself behind on calories, and is a great meal replacer.

If you have a fast metabolism like me, it’s hard to keep on weight especially if you’re not hungry when it’s time to eat. And if you do eat, you don’t eat enough.

THE SHAKE
- before adding the oats, I blend it separately into a powder so the consistency of the drink is smoother 👌🏿
- The drink itself isn’t thick (which I personally like) but if you want it thicker you can add ice or frozen fruit.

TIPS
⭐️ consuming liquid calories is a great way to get a lot of calories in a fast efficient way and makes your weight gaining journey that much easier.

⭐️ It’s important to not use this shake as a crutch 🤕. Although it does serve its purpose well, you should try your best to follow a well balanced diet and THEN add this beast of a drink into your regimen. Just my opinion 💡

WAYS TO ADD SHAKE INTO YOUR ROUTINE
⭐️ If you’re not a breakfast person or barely eat breakfast, try adding this shake to your routine. You’re already ahead of the game 1k calories in.

⭐️ Instead of having a regular shake after your workout, consume this instead.

⭐️ Miss a meal or no time to cook. Take 5 minutes to make this shake and stay in the game of gainz 💪🏿

No excuses, let’s get it 🫡

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#proteinshake #weightgain #gymreels #gymbros #weightgainmeals #fitnessgoals #caloriesurplus #gymadvice #proteinpowder #weightgainingtips #bulking #bulkingszn #workoutmotivation #insta #instagood #instalike #instagram #like #follow #bodybuilding #lifestyle by @builtbyrome_

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2 years ago

#fitness #fitnessmotivation #fitnessjourney #transformation #fitnesstransformation #getlean by @builtbyrome_

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3 years ago

Try this workout next time you hit back 💪🏿

1. Pull - ups
4x10

2. T-Bar Row Machine (use Barbell if you don’t have one)
4x8-12

3. Kneeling single arm cable row
3x8-15

4. Lat Pulldown
3x8-12

5. Incline Reverse Flys
3x8-12

⭐️ Note:
Notice my rhythm with each exercise, slow and controlled all the way through each movement. It really helps engage the targeted muscle for better and faster overall development. Leave the ego lifting at home.

Hope this helps 🫡

#ﬁtness #fitnessmotivation #backday #backdayworkout #pullday #pulldayworkout #getlean #getripped #workoutroutine #upperbodyworkout #sweatequity #personaltraining #getinshape by @builtbyrome_

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2 years ago

taken in Boston, Massachusetts by @builtbyrome_

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23 days ago

Being strong is great.

But strength becomes a lot more useful when you can produce it quickly, control it on one leg, and use it in more than one direction.

That’s the goal of this lower-body session:

⭐️ Prime the nervous system
⭐️ Build force with heavy strength work
⭐️ Turn that strength into explosive power
⭐️ Train movement outside of just forward and backward

You don’t have to be an athlete to benefit from training like one.

Build a body that’s not only strong but capable.

Movement That Matters.

Workout:
1. Medicine ball Squat Jumps
2. Split-stance Pin Squat
3. Trap Bar Deadlift
4. Bulgarian Split Jumps
5. Med ball Lateral Bounds

#BuiltByRome #AthleticTraining #StrengthTraining #FunctionalStrength #MovementThatMatters by @builtbyrome_

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a month ago

💡 Your knees don’t get stronger by avoiding everything that challenges them.

They get stronger by being gradually exposed to the right amount of stress and learning how to control it.

Strength. Stability. Tolerance.

The goal isn’t to protect your knees from every difficult position.

It’s to build knees that are prepared to handle them.

Build capacity. Don’t avoid it.

#KneeStrength #MovementThatMatters #StrengthTraining #EverydayAthlete #BuiltWithRome by @builtbyrome_

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a month ago

Your ankles do a lot more than just connect your feet to your legs.

Every squat, step, run, and jump requires a combination of mobility, strength, and control at the ankle.

And if your ankles can’t give you the movement you need, your body will often find that movement somewhere else.

That’s why I’m NOT a fan of just stretching “tight” ankles.

Mobilize them. Strengthen them. Learn to control them.

Build from the ground up. 🦶🏾

#AnkleMobility #MovementThatMatters #MobilityTraining #EverydayAthlete #BuiltbyRome by @builtbyrome_

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2 months ago

⭐️ Comment "Built" for full workout, including the warm up.

An athletic upper body isn’t built by training the upper body in isolation.

This landmine workout combines strength, rotation, explosiveness, and full-body coordination. Teaching your body to generate force through the legs and core, then transfer it through the upper body.

1. Explosive Single-Arm Row
2. Standing Landmine Rotations
3. Single-Arm Clean to Press
4. Squat Jump to Push Press

Don’t just build muscle. Build a body that can use it.

#AthleticTraining #LandmineWorkout #UpperBodyWorkout #FunctionalStrength #BuiltWithRome by @builtbyrome_

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2 months ago

Your hips aren’t “tight” just because you’re getting older.

For a lot of people, they simply spend most of the day asking their hips to do the same thing: sit...

Then we expect them to squat, run, rotate, change direction and move freely when it’s time to train.

Mobility isn’t just about stretching. You need to move through range, control that range, and eventually strengthen it.

Give your hips more of what they were built to do.

Move it. Control it. Strengthen it.

#HipMobility #MovementThatMatters #MobilityTraining #EverydayAthlete #BuiltWithRome by @builtbyrome_

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2 months ago

⭐️ Comment "Built" for full workout, including my warmup.

Landmine training doesn’t get enough love.

It gives you a way to build strength without being locked into a straight up-and-down movement pattern. The angled resistance lets you train through different planes while forcing your body to stabilize and control the load.

For a legs + core session like this, that means:

⚡ Building lower-body strength and power
🦵 Training unilateral strength and stability
🧱 Making your core resist rotation, extension, and unwanted movement
🔄 Developing rotational strength that carries over to everyday movement and athletics
🎯 Improving coordination between your upper and lower body

And that’s what I love about the landmine. Yyou’re not just moving weight.

You’re learning how to produce force, transfer it through your core, and control it.

Strength is great.
Strength you can actually use is better.

Movement That Matters.

#LandmineTraining #FunctionalStrength #CoreTraining #StrengthTraining #BuiltWithRome by @builtbyrome_

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2 months ago

You don’t have to be an athlete to benefit from being athletic.

Strength matters—but what matters even more is being able to use that strength when life asks for it.

Catching yourself when you trip.
Getting up off the ground.
Carrying something heavy.
Moving quickly when you need to.
Staying strong, coordinated and capable as you get older.

I train explosively because I enjoy pushing what my body can do.

Your version doesn’t have to look like mine.

But your training should do more than build muscle. It should improve your ability to move, react, control your body and handle real life.

Build the muscle.
Train it to perform.

Movement That Matters.

#movementthatmatters #EverydayAthlete #FunctionalStrength #StrengthTraining #builtwithrome by @builtbyrome_

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3 months ago

Working construction doesn’t mean your body has everything it needs.

Spending all day lifting, carrying, climbing, and bending puts a unique demand on your body. Your workouts shouldn’t leave you even more beat up—they should help you move better, recover better, and keep doing your job without feeling worn down.

That’s what training with purpose looks like.

Train for the life you actually live.

The Workout:
1. Goblet squats
2. Farmers Carry
3. Single leg RDL
4. Pallof press

A quick 30 minute workout can do WONDERS if done with purpose and intention

What job should I build a workout around next? 👇

#BuiltWithRome #MovementThatMatters #ConstructionWorker #FunctionalTraining
#EverydayAthlete by @builtbyrome_

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3 months ago