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Deuly Espinal | CampEspinal

@campespinal

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🍱 Nutrition & Fitness Coach
🔷 ISSA Certified Trainer | Nutritionist
📈 “To grow, be willing to suffer”
🧇 @getmezen @eatproteinwaffles - Espinal10

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🚨 Client Spotlight: Brian’s Transformation Journey! 🚨

Meet Brian, a true example of what happens when dedication, consistency, and the right support come together.

🔹Before: He tried to lose weight, but nothing ever felt sustainable. The weight came off—then came right back. His motivation? Gone. His energy? Drained. He was battling constant knee pain, stress & anxiety and even habits like nail-biting that reflected his inner turmoil.

💡 The Moment Everything Changed 💡

Brian knew he needed a real, lasting change, not just another quick fix after years of doing the same and the pain kept building this past year. That’s when he joined CampEspinal—not just for a Fitness/Nutrition program, but for a complete mindset and lifestyle shift.

The Results?
✅ Down 18 pounds—and kept it off!
✅ Energy through the roof—feeling strong & motivated every day.
✅ Less stress & anxiety—his mind is as healthy as his body.
✅ Pain-free movement—no more nagging knee aches.
✅ Confidence skyrocketed—his clothes fit better, but more importantly, he feels better. It does not hurt that everyone is noticing the LBs come off!

** His secret? Commitment, Positivity, accountability & trusting the process**

Brian, your journey is proof that lasting change happens when you commit, stay consistent, and trust the process! I am just here to help guide you as you do all of the work! Super proud brother! 💪

If you’ve ever felt stuck, like Brian once did, know this: your transformation is possible, too. Start today. One step, one workout, one decision at a time. 💪 by @campespinal

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2 years ago

Muscle gains from extra protein level off around 1.6 g per kg a day, about 0.7 g per pound, per a 2018 meta-analysis of 49 training studies (Morton et al.). So a 160 lb person needs about 110 g, not 160. Multiply your weight by 0.7, then build meals around chicken, tuna, cottage cheese, or lentils. Carrying a lot of extra fat? Use your goal weight. What's your number?

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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an hour ago

Five days at 500 under is 2,500 calories. Two loose weekend days at 1,250 over each wipes out all of it, and the scale says nothing worked. You don't need a perfect weekend, just a maintenance one. Keep protein the same, plan one meal out, pick your drink number before you leave, and skip the Monday crash diet. Which part of the weekend is hardest for you?

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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1

a day ago

After a short night, people eat more but don't burn more. A 2017 meta-analysis by Al Khatib and colleagues found about 385 extra calories the next day, mostly from fat, with less protein.

Set a lights-out time that gives you 7+ hours. After a rough night, start each meal with a palm of protein and pick your snacks before the cravings hit.

How many hours did you get last night?

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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a day ago

Dropping faster than about 1% of body weight a week makes muscle harder to keep and hunger harder to manage. Aim for 0.5 to 1%. At 180 lb that's about 0.9 to 1.8 lb a week.

Weigh 4+ mornings a week and use the weekly average. Daily numbers swing 1 to 3 lb from water and salt.

Under 0.5% for 2 weeks? Trim about 200 calories a day. Over 1%? Add 100 to 200 back.

What did your average do this week?

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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2 days ago

Most adults land near 15 g of fiber a day. Aim closer to 25 g (women) or 38 g (men). Add about 5 g a week so your gut can catch up. Easy adds: 1 cup berries (~8 g), half a cup of beans (~7 g), or 2 tbsp chia (~10 g). Log 3 days, then add one high-fiber food at lunch or dinner.

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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3 days ago

Do your heaviest compounds while you're fresh. Squats, hinges, presses, and rows first. Save curls, raises, and isolation work for after. If bar speed dies on set 1, you already spent the gas on accessories. Next session, flip the order and keep the same weights.

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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3 days ago

Muscle growth tracks hard sets per muscle per week. A 2017 meta-analysis by Schoenfeld and colleagues found 10 or more weekly sets beat fewer than 5.

A hard set ends 1 to 3 reps short of failure. Warm-ups don't count. Split the 10 across 2 days, about 5 per session.

Count last week's sets for one muscle. Under 10? Add 2 to 3 this week.

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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4 days ago

Strength training is safe and useful for kids once they can follow coaching, often around age 7 or 8. It builds stronger bones, tendons and body control for every sport they play.

Use the NSCA youth dose: 2 to 3 non-consecutive days a week, 1 to 3 sets of 6 to 15 reps. Start with squats, push-ups, lunges and planks. Add light weight only once they own 15 clean reps.

Do your kids train with you?

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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5 days ago

Hard lifting runs on carbs near the session, not only on your daily total. About 20 to 40 g in the 60 to 90 minutes before you lift helps later sets keep bar speed.

Simple options: banana and yogurt, leftover rice with chicken, two rice cakes with honey, or half a bagel with jam. Keep fat modest so it digests.

Pick your next lift time and schedule that carb bump before it.

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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5 days ago

Your hand grows with your body, so it works as a portion guide when you can't weigh food. A palm of protein is about 20 to 30 g, a cupped hand of carbs about 20 to 30 g, a thumb of fats about 7 to 12 g.

Start each meal with 1 of each if you're a woman, 2 of each if you're a man. Hold it 2 weeks, then add or drop a cupped hand of carbs based on progress.

Which one do you usually skip?

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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6 days ago

Hard weeks stack fatigue. A planned deload every 4 to 6 weeks clears it so the next block can climb again.

Keep the same lifts. Cut working sets by about 40 to 50%. Use familiar weights and stop with 3 or more reps left. Skip grinders. Do not take a random full week off or turn it into junk volume.

Count your hard weeks today. If you are at 4 or more, make this week the easy one.

#Fitness #Nutrition #Health
@CampEspinal by @campespinal

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6 days ago