Instagram story viewer> @colme.fit> Posts

Adrian | Online Fitness Coach for Driven Men

@colme.fit

6.2K

followers

80

following

I help career-driven men over 30 shred fat & build a body they’re proud of.
📲DM me “CHANGE” for 1:1 Coaching
How I got a 6-pack working 9-5👇🏼

POSTS STORIES REELS TAGGED

Everyone is looking for the “best” diet.

Keto. Carnivore. Paleo. Intermittent fasting.

Here’s the truth:

None of them are magic.

They only work if they help you eat fewer calories than you burn.

Fat loss comes down to one principle:
✅ Calories in vs. calories out.

Then focus on the fundamentals:

🥩 Eat 1g of protein per pound of goal body weight to preserve muscle and stay fuller.

🏋️ Lift with progressive overload so your body has a reason to keep (and build) muscle.

😴 Prioritize 7–8 hours of quality sleep so you can recover, regulate hunger, and perform your best.

Stop chasing the next trendy diet. Master the basics, stay consistent, and the results will follow.

Comment “MACRO” and I’ll send you my FREE calorie & macro calculator so you know exactly how much to eat based on your goals.

If you are tired of starting over every Monday and you are finally ready to transform your physique, DM me “CHANGE” for 1:1 coaching 📩

#OnlineCoach #FatLoss #Fitness #Macros #Calories by @colme.fit

46

6

3 months ago

Just because it’s taking longer than you expected doesn’t mean it’s not working.

Growth is happening, even when you can’t see it. Keep going 🙏🏻 by @colme.fit

92

4

3 months ago

I’m 30. I work a demanding 9-5. And I’m in the best shape of my life — not just physically, but mentally.

This didn’t happen by accident.

It happened because I made a decision — in one of the darkest moments of my life — to do *one thing* every single day that made me better than the day before.

Small, daily decisions that compounded over time into something I couldn’t have imagined back then.

And here’s what nobody tells you —

Getting in shape isn’t about how you look.

It changes how you *show up*.

At work. At home. In every room you walk into.

More energy. Sharper focus. More present for the people who matter most to you.

Your health doesn’t just affect you. It affects *everyone* around you.

If you’re a driven man over 30 who’s been quietly feeling like your body doesn’t reflect who you are —

This is proof it’s possible. Without sacrificing everything else to get there.

The best version of you is still ahead. 💪

#bodybuilding #fitness #motivation #progress #discipline by @colme.fit

60

10

4 months ago

Week 6 of prep in the books @benweidernaturals
9 weeks to go 🔥

08/01/2026: 176.6 lbs (fasted)
08/08/2026: 175.1 lbs (fasted)
08/15/2026: 176.0 lbs (fasted)
08/22/2026: 175.8 lbs (fasted)
08/29/2026: 174.2 lbs (fasted)
09/05/2026: 172.0 lbs (fasted)
09/12/2026: 170.9 lbs (fasted)

Total change: -5.7 lbs

New all-time low.

Week 6 calories: 2,600
Diet: On point
Training: On point

Macros will stay as is once again for next week.

Couldn’t be more proud of how this past week went.

3 days traveling to Denver for work, followed by 2 days in NH for a bachelor party, and the plan never changed.

I found a meal prep company while in Denver to keep things consistent, and huge shoutout to my wife for meal prepping meals later in the week so I could stay on track while in NH. I wouldn’t be able to get through prep without your patience and support @janelle_colme

This is what prep is really about.

The circumstances won’t always be perfect. The schedule will get disrupted. Travel will happen. Life will happen.

You either find a way to adapt, or you find an excuse.

This morning we hit 170.9 lbs, officially my lowest weight of prep. A big milestone, but with 9 weeks still on the clock, there is plenty of runway left.

And after 6 straight weeks of being completely dialed in, hitting calories and macros to a T, tonight we’re having a strategic cheat meal.

Not because we’ve fallen off.

Because we’ve earned the flexibility.

Now officially entering the single digits.

9 weeks out.

Pumped with the momentum we’ve built. Excited to keep pushing, keep learning, and see just how far we can take this.

Head down. The work continues.

#bodybuilding #ﬁtnessmotivation #nutrition #mindset #fyp by @colme.fit

19

6

a month ago

We live in a world that has conditioned us to expect everything now.

Social media gives us highlight reels, unrealistic timelines, quick fixes, and “transformations” that make it easy to believe the results we want should happen overnight.

So when the scale isn’t moving fast enough, the physique isn’t changing as quickly as we hoped, or we don’t see the progress we expected, we start questioning the process or looking for shortcuts.

But a real transformation doesn’t work that way.

Patience and consistency are the recipe.

You have to be willing to keep showing up when the results aren’t obvious. Keep training when you don’t feel stronger. Keep eating according to the plan when you don’t see the changes yet. Keep trusting the process when there’s no immediate reward.

Because the days where you don’t see the results are often the days that matter most.

Stop chasing quick fixes. Stop comparing your chapter 2 to someone else’s chapter 20.

Stay consistent. Stay patient. Trust the work.

The results will come.

#naturalbodybuilding #patience #consistency #beforeandafter #transformation by @colme.fit

67

7

a month ago

Week 5 of prep in the books @benweidernaturals
10 weeks to go… 1/3rd of the way there ⏳

08/01/2026: 176.6 lbs (fasted)
08/08/2026: 175.1 lbs (fasted)
08/15/2026: 176.0 lbs (fasted)
08/22/2026: 175.8 lbs (fasted)
08/29/2026: 174.2 lbs (fasted)
09/05/2026: 172.0 lbs (fasted)

Week 5 calories: 2,600
Protein: 203g
Carbs: 313g
Fats: 60g

The scale is moving, and 2,600 calories is doing its thing.

No changes going into Week 6. We stay the course and continue executing.

This week will be a different kind of test.

I’m traveling to Denver for work during the week and celebrating one of my best friends at his bachelor party over the weekend in NH. This is exactly where structure, momentum, and planning ahead become important.

Prep isn’t difficult when everything goes according to plan.

The real test is staying disciplined when you have to step outside of your normal routine.

Five weeks down. Ten to go.

The physique is coming together. The momentum is building. And we’re just getting started.

Head down. Stay locked in. The work continues 🙏🏻

#bodybuilding #prep #gymmotivation #discipline #mensphysique by @colme.fit

29

2

a month ago

Doubling down because I am betting on myself 🤝🏼

76 days to go @benweidernaturals

#GymLife #Motivation #Discipline #Bodybuilding by @colme.fit

27

21

2 months ago

Week 4 of prep in the books ✅ @benweidernaturals
11 weeks to go!

08/01/2026: 176.6 lbs (fasted)
08/08/2026: 175.1 lbs (fasted)
08/15/2026: 176.0 lbs (fasted)
08/22/2026: 175.8 lbs (fasted)
08/29/2026: 174.2 lbs (fasted)
Weekly change: -1.6 lbs

Week 4 calories: 2,700
Protein: 203g
Carbs: 338g
Fats: 60g

The scale is finally starting to move, and that’s a good sign.

Last week went exactly as planned. Diet has been on point, training output remains high, and the added 60-minute fasted LISS walks on rest days are doing their job.

Now entering Week 5, we’re making another small adjustment.

New daily targets:
2,600 calories
203g protein
313g carbs
60g fats

No additional cardio for now. We’ll continue with the 60-minute fasted treadmill walk on rest days and let the process do its thing.

Overall, I’m really happy with the momentum we’ve built. There’s still a long way to go, but the goal is to keep chipping away, stay disciplined, and avoid forcing anything.

One of the biggest lessons of prep so far: learning to enjoy the journey and be patient.

Not every week will bring a huge change. Not every day will look different in the mirror. But if you keep showing up, checking the boxes, and trusting the process, eventually the work starts to show.

Head down. Keep moving forward.

11 weeks out 🎯

#BenWeiderNaturals #MensPhysique #Bodybuilding #Prep by @colme.fit

23

3

2 months ago

Enough is enough.

Stop negotiating with the version of you that keeps holding you back.

Lock in. Get uncomfortable. Give up who you are for who you want to become.

No one is coming to do it for you.

Build yourself.

82 days out from @benweidernaturals - we are just getting started 🔥⏳

Disclaimer: this transformation didn’t take 12 months. 5 years in between videos, but the same concept applies. Be patient and be consistent, results won’t have a choice 💪🏼

#fyp #bodybuilding #discipline #fitness #gymmotivation by @colme.fit

34

12

2 months ago

Week 3 of prep in the books 💪🏼 @benweidernaturals
12 weeks out!

Check in photos from yesterday.

08/01/2026: 176.6 lbs (fasted)
08/08/2026: 175.1 lbs (fasted)
08/15/2026: 176.0 lbs (fasted)
08/22/2026: 175.8 lbs (fasted)
Weekly change: -0.2 lbs

Week 3 calories: 2,700
Protein: 203g
Carbs: 338g
Fats: 60g

The scale has been relatively stagnant this week, and that’s okay.

Diet has been on point. Training output remains top notch. The work is getting done.

We have a long runway until show day, so there’s no reason to force the pace. This is where patience matters. Slow and steady.

Trusting the process even when the results aren’t showing up as quickly as I’d like is important. One week doesn’t define the prep. Consistency over time does.

Calories will remain at 2,700 this week.

The only change: introducing 1 hour of fasted LISS cardio on rest days (treadmill walking)

No drastic changes. No panic. Just another small adjustment and continued execution.

Head down. Keep checking the boxes. Keep doing the work.

12 weeks to go, the journey continues 🙏🏻

#Bodybuilding #MensPhysique #BenWeiderNaturals #Prep #Fitness by @colme.fit

20

2

2 months ago

Some days, discipline feels heavy.

Getting up when you don’t want to. Training when you’re tired. Saying no when it would be easier to say yes.

But regret carries a weight too, and sometimes you carry it for years.

Discipline feels heavy for an hour.
Regret feels heavy for years.

Pick your weight. by @colme.fit

62

2

2 months ago

Week 2 of prep in the books ✅ 13 weeks to go 🔜 @benweidernaturals

08/01/2026: 176.6 lbs (fasted)
08/08/2026: 175.1 lbs (fasted)
08/15/2026: 176.0 lbs (fasted)
Weekly change: +0.9 lbs

Week 2 calories: 2,900
Protein: 218g
Carbs: 363g
Fats: 64g

Despite being above last week’s low of 175.1 for most of the week and reaching 177.4 on 08/12, I’m not concerned. Weight fluctuates, and I believe some of the increase is from slightly shifting fat intake down and carbs up while keeping calories consistent at 2,900 (fuller muscles / more water retention)

The important part: training output continues to be top notch, macros have been hit to a T, and there have been zero cheat meals or refeeds in 14 days.

Now entering Week 3, we turn up the heat.

New daily targets:
2,700 calories
203g protein
338g carbs
60g fats

That’s a 200 calorie reduction as we officially enter 13 weeks out.

The scale won’t always move exactly how you want it to. The process doesn’t care about one day, or even one week.

Stay disciplined. Stay patient. Keep executing.

13 weeks. Let’s work 💪

#bodybuilding #fitness #bodybuildingprep #mensphysique #bodytransformation by @colme.fit

39

3

2 months ago