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Kantoa Anene | Online Fitness Coach 🌍

@contourgt500

10.2K

followers

1508

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Helping men 25–35 get jacked in 90 days 💪
Vertical Diet + HST Workouts 📈
👇 Apply now to start your transformation!

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The moment I stopped making excuses, everything changed🙅‍♂️

I was still training hard 💪 but truthfully, I’d lost my edge. My diet was sloppy 🍕, weekends were for partying 🍻, and I was drifting further from the physique I once wanted 😔

At 217 lbs and ~30% body fat, I knew something had to change

So I locked in—no shortcuts, no excuses 🔒🔥 I dialed in my nutrition, rebuilt my mindset, and gave everything to the process. I dropped to 173 lbs at 11% body fat and stepped on stage to WIN my first Classic Physique show 🏆

Discipline turned my life around—inside and out 🙌🚀👊

Your dream physique isn’t a fantasy — it’s a plan waiting to be executed 🔒💥 Tap the link in my bio and let’s turn your goals into your reality 👊🏆

#BodyTransformation #FitnessMotivation
#FatToFitJourney #BodybuildingLifestyle
#MensPhysiqueGoals by @contourgt500

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26

a year ago

Crush Your Next-Level Gains 💣🔥

Ready to dominate your fitness goals? Build lean muscle with custom online coaching designed for men aged 25-35

Get tailored workout plans 🏋️‍♂️ + nutrition guides 🥗 to sculpt a stronger, more defined physique. Elevate your training, push your limits 🔥 and unleash your inner athlete 💪
Apply for coaching via the link in my bio! 🚀

#LeanMuscle #FitnessCoaching #Bodybuilding #MensFitness #lockedin 🔒 taken in San Antonio, Texas by @contourgt500

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a year ago

Crush your fitness goals with expert online coaching! Get a custom workout plan, a personalized nutrition guide, and the support you need to level up! ⏫️

No more guesswork—just real results. Ready to transform? Let’s get started! ✅️

Link in bio to apply to work with me 🤜🤛

#OnlineCoaching #StrongerEveryDay #FitnessGoals taken in San Antonio, Texas by @contourgt500

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2 years ago

BE ANTIFRAGILE 🦾🔥

This is easily the biggest I've looked at such a light weight- 173.2 lbs

Proud of my progress so far, but hungry for more!

The goal isn't just to survive adversity. It's to become stronger because of it.

Mentally, antifragility means embracing challenges, adapting to setbacks, and using adversity as fuel for growth.

Physically, it means progressively challenging your body, building strength, and developing resilience.

Code KON500 for 10% off @gorillamind 🦍🧠⚡️

Follow for daily fitness, nutrition & health tips! ✨
💪 Found this helpful? Tap ❤️, Save 📌, Share 🗣️ & Comment below! @contourgt500

#Antifragile #Longevity #StrengthTraining #FitnessLifestyle #Discipline taken in Gold's Gym by @contourgt500

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2 days ago

FRONT to BACK Thickness💥

Back development remains one of my biggest priorities as I continue working toward a more complete, symmetrical physique.

In this video, I’m taking you through the Seated Hammer Strength Row, an excellent movement for building back thickness and overall muscular development.

I’ve included a few key execution cues to help you maximize muscular stimulation, improve your mind-muscle connection, and get more out of every rep 📊

The goal? A physique that looks just as impressive from the back as it does from the front.

No weak points, no shortcuts—just consistent work toward a more complete package 📦

Video courtesy of @djmusicentertainment 🎥

Code KON500 for 10% off @gorillamind 🦍🧠⚡️

Follow for daily fitness, nutrition & health tips! ✨
💪 Found this helpful? Tap ❤️, Save 📌, Share 🗣️ & Comment below! @contourgt500

#BackDay #BackDevelopment #Bodybuilding #MindMuscleConnection #ClassicPhysique taken in Gold's Gym by @contourgt500

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3 days ago

3 WEEKS. DOWN 3.6 LBS. LOOKING BIGGER. 🔥💪

That’s the beauty of improving your physique beyond just the number on the scale.

Over the past three weeks of my post-show phase, my body weight has dropped 3.6 pounds, yet I’m looking fuller, bigger, and more aesthetic.

A tighter waistline, improved proportions, and targeted development in the right areas can make a world of difference in the overall look of a physique.

Under the guidance of Coach Nate Dilworth, we’ve been prioritizing my weak points, refining my posing, and making daily vacuums a non-negotiable part of the routine.

The goal isn't just to build more muscle. It's to build a more complete physique. Every detail matters. Every rep, every pose, every day of consistency adds up.

The work is paying off, and this is only the beginning. The next few months are going to be exciting. We're just getting started 🦍

#ClassicPhysique #Bodybuilding #PhysiqueTransformation #LeanBulk #RoadTo2027 by @contourgt500

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6 days ago

BIG PUSH BABY!😤

💪Today, I’m taking you through two of my push days: a chest-focused push day and a shoulder-focused push day 🔥

I’ll be showcasing a few of my go-to exercises from each session, along with helpful training cues to maximize muscle stimulation, improve exercise execution, and get the most out of every rep 🎯

Remember, it’s not just about moving weight from Point A to Point B. It’s about training with intention, controlling every rep, and making every set count 🏋️‍♂️

Let’s get to work! 🚀

#PushDay #ChestAndShoulders #MindMuscleConnection #HypertrophyTraining #Bodybuilding💪 taken in Gold's Gym by @contourgt500

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8 days ago

THE WINTER ARC HAS BEGUN❄️🗿

The winter arc is officially upon us. ❄️💪

But while the average gym bro uses this season as an excuse to dirty bulk, get sloppy with nutrition, pile on unnecessary body fat, and sacrifice proper training execution just to move heavier weights from Point A to Point B… we’re not doing that.

We’re taking a different approach.

Join me as we embark on this lean bulk—with the goal of maximizing lean muscle growth while keeping unnecessary fat gain to an absolute minimum. We’re going to fuel performance, progressively overload, execute every rep with purpose, and drive our strength and performance to new heights. 🔥

No sloppy bulking.
No ego lifting.
No shortcuts.

Just strategic nutrition, intelligent training, progressive overload, and consistency.

The goal? Build more muscle, stay relatively lean, and come out of this winter better than we went in. 🏆

#LeanBulk
#WinterArc
#BuildMuscle
#ProgressiveOverload
#OffSeasonGrowth taken in Gold's Gym by @contourgt500

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13 days ago

Building the Connection ↔️

Your back won’t grow if you can’t make your back do the work 🔥

Back has always been one of my biggest lagging body parts, and one of the main reasons has been my mind-muscle connection.

For years, I could move a lot of weight—but moving the weight and actually stimulating the target muscle are two completely different things.

Now, my focus is on improving my overall symmetry, especially my front-to-back development 🏋️‍♂️

When I train back, I’m no longer focused on simply getting the weight from Point A to Point B. I’m focused on controlling every rep, driving through the intended movement pattern, and actually feeling my lats contract 💪

When you lose that connection, your arms and shoulders can easily take over, leaving your back with far less of the stimulus you intended.

So instead of chasing numbers, I’m chasing execution, contraction, and quality reps 🎯

In this video, I’ll break down a few of the cues I’m using to improve my mind-muscle connection and get my lats working harder with every rep 🧠

Follow for daily fitness, nutrition & health tips! ✨
💪 Found this helpful? Tap ❤️, Save 📌, Share 🗣️ & Comment below! @contourgt500

#BackDevelopment #MindMuscleConnection #LatDevelopment #Bodybuilding #ProgressiveOverload taken in Gold's Gym by @contourgt500

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17 days ago

Post-Show Phase Update 📝

Thus far, I’m about midway through my post-show phase, and the results have been nothing short of stellar 💫

This six-week phase was strategically designed to set me up for the best possible health and body composition before transitioning into a full off-season growth phase. The goal was to maintain between 12–15% body fat.

Interestingly, I’ve continued getting leaner and more muscular over the past few weeks. I’ve now dropped to approximately 9% body fat — actually leaner than the 10.3% I stepped on stage at just a few weeks ago 💪

A few key factors that have helped me achieve my best shape:

• Tracking my fasted morning weight daily
• Weighing and accurately measuring my meals
• Continuing to practice my posing
• Improving both performance and execution in the gym
• Maintaining my daily step count
• Staying consistent with cardio throughout the week

Moving forward, the plan will be to gradually transition into a caloric surplus and begin slowly putting on quality size. That said, I’m perfectly comfortable maintaining for the next few weeks if needed, especially considering I’ve been able to recomp and gain muscle while in a deficit.

The goal is simple: build from a lean, healthy starting point and make the next off-season as productive as possible.

Thanks for following along, and stay tuned for the next update! 👊🔥

Video courtesy of @djmusicentertainment 🎥

Code KON500 for 15% off @vital_apparel 🛍

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#Bodybuilding #ClassicPhysique #OffSeason #Recomp #RoadTo2027 taken in Gold's Gym by @contourgt500

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19 days ago

The Mission is Clear 🧿

Looking back at my stage photos, I can clearly see where improvements need to be made—conditioning, posing, and overall presentation. So the work continues 💪

The goal for 2027 is simple: step on stage undeniable. With discipline, consistency, and execution, I believe an overall win and national qualification are within reach.

I’m working with Coach Nate Dilworth to bring up my physique and maximize my potential.

Productive off-season. Bigger improvements. Stronger package.

2027 starts now🏆🔥

Follow for daily fitness, nutrition & health tips! ✨
💪 Found this helpful? Tap ❤️, Save 📌, Share 🗣️ & Comment below! @contourgt500

#ClassicPhysique #Bodybuilding #RoadTo2027 #ContestPrep #EarnedNotGiven taken in Hyatt Regency San Antonio by @contourgt500

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23 days ago

Sculpting quality in good quantity🗿 by @contourgt500

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0

a month ago