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Liston Diaz

@listondiaz

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followers

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Footballer | Coach @dare.training
Training • Nutrition
Helping people achieve their health & fitness goals

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reloading by @listondiaz

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2 days ago

6 weeks of work with one my best mates Jacko 📈

84kg → 87kg

In just 6 weeks, Jacko is up 3kg in bodyweight, while his Styku measurements have also shown:

18.6% → 17.6% estimated body fat
65.4kg → 68.9kg estimated lean mass

The goal isn’t to just get the number up on the scales, but to increase his overall muscle mass.
We’ve been focused on progressive training, eating enough to support growth and, most importantly, building consistency.

Already seeing some great changes through his back, shoulders and arms.

These body composition numbers are estimates rather than exact measurements, but combined with his bodyweight, photos and gym performance, we’re clearly moving in the right direction.

Only 6 weeks in and plenty more to come 🫡 by @listondiaz

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a month ago

Meals that fuel my week 🍴

Nothing complicated. Good food, enough of it, and meals I actually enjoy eating 🤤 by @listondiaz

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2 months ago

Essential exercise in my training and why I do them ➡️

1. HIP THRUST + ADDUCTOR SQUEEZE
= Hip extension + adductor isometric strength

Why I use it?
After dealing with osteitis pubis, building strong adductors has become a priority. The squeeze adds an isometric adductor contraction whilst I also train the hip in extension 💪

2. ELEVATED TRAP BAR DEADLIFT
= Force production + full body strength

Why I use it?
It allows me to load my hip and knee extensors heavily to reduce force into the ground.
The elevated start position reduces the range of motion and lets me focus on producing high levels of force 💪

3. HIP DOMINANT BULGARIAN SPLIT SQUAT
= Unilateral hip + leg strength

Why I use it?
Builds single leg strength and stability.
A hip dominant set up placed greater emphasis on the glutes while still training the quads 💪

4. WEIGHTED PULL UP
= Vertical pulling strength

Why I use it?
One of my favourite upper body exercise for building strength.
Adding load allows me to progressively overload the movement and continue building upper body pulls strength 💪

5. PALLOF PRESS - ISO HOLD
= Isometric anti-rotation strength

Why I use it?
Holding for 30 seconds challenged my core to resists rotation and help maintain a strong trunk position under the constant tension 💪

6. BB AB ROLLOUT
= Anti-extension core strength

Why I use it?
Challenges the core to resist excessive extension through my lower back as I move further away from the starting position 💪 by @listondiaz

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2 months ago

Swipe in captions to read more on these transformations.

All these guys killed it and I couldn’t be prouder 🥹

Andrew joined me at the start of 2024 with the goal of building more muscle and getting leaner.

Ever since that day he first stepped in through the doors at @dare.training , he has stayed very consistent.

As one of Jellis Craig real estates finest, he knows how important proper structure and schedules are and how to stick to them.

It has shown over time as he looks fkn unreal and has gained massive strength in the gym.

He’s currently in Europe right now so when he gets back, it’s no more souvlakis and cocktails in Mykonos.

Time to get back to work 😅💪

Jokes aside, super proud of him.

Andrew joined me at the start of 2024 with the goal of building more muscle and getting leaner.

Ever since that day he first stepped in through the doors at @dare.training , he has stayed very consistent.

As one of Jellis Craig real estates finest, he knows how important proper structure and schedules are and how to stick to them.

It has shown over time as he looks fkn unreal and has gained massive strength in the gym.

He’s currently in Europe right now so when he gets back, it’s no more souvlakis and cocktails in Mykonos.

Time to get back to work 😅💪

Jokes aside, super proud of him.

James joined me and wanted to lock in properly with his training and Nutiriton.

The result?

Well it really just shows.

Came, did the work and ended up getting leaner, moving better and also feeling more confident.

Not surprised he had the change he had because he put in the work and it showed 💪

James joined me and wanted to lock in properly with his training and Nutiriton.

The result?

Well it really just shows.

Came, did the work and ended up getting leaner, moving better and also feeling more confident.

Not surprised he had the change he had because he put in the work and it showed 💪

Tom came to me wanting to feel better in his body and build better habits.

As a dad, he wanted more energy for day to day life.

Fast forward a few months later and he was not only leaner, but stronger and could move with purpose.

Super proud of him and his efforts 💪

Tom came by @listondiaz

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13

2 months ago

Over the past two seasons, I’ve missed a lot of football because of injury.

Last year I tore both hamstrings and only managed to play 8 of 26 games. That shit sucked.

During the off-season, I did everything I could to make sure it didn’t happen again.

This year started well with a new team, but out of nowhere I developed osteitis pubis. It’s kept me in and out over the last couple of months.

If you’ve dealt with OP, you know how frustrating it can be.

As someone who coaches others and puts a lot of pressure on himself to stay on top of training, rehab and recovery, I think ”how the fuck am I injured again?”

The reality is that injuries don’t always mean you’ve done something wrong.

You can train well, recover well, tick every box, and still get injured. Sometimes it’s just part of sport.

You can’t always control what happens.

You can control how you respond.

Right now, that’s where my focus is and has been whenever I’ve been injured.

Because every setback is an opportunity to come back stronger.

Goal for the rest the year is to get back to my best.

If this resonates, send it to a friend who needs a lift. You’re not alone ❤️ by @listondiaz

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3 months ago

Leading up to posting this, I’ve been overthinking it a bit.

It’s always a little scary putting yourself out there and not worrying about what other people think.

But the truth is, other people’s opinions don’t really matter. What matters is doing something you genuinely love and have passion for.

I’ve spent countless hours working toward my own goals through football, training, and nutrition.
Because it’s something I truly care about.
And through that process, I’ve realised that helping other people achieve their goals is just as rewarding.

I’ve been a coach for over 2 years now and the reason I love coaching is because I get to help people chase their fitness and health goals, and it resonates with me because I’ve lived that journey myself and continue to live it every single day.

Social media is one of the biggest platforms we have to inspire, educate, and help others.

I’ve always worked in silence but if I want to help others to my full potential, doing it on here is a big step.

So moving forward, I’m going to use this account to document my authentic self.
My training, my nutrition, my football, and my passion for helping people become the best version of themselves.

Stay tuned, les get it by @listondiaz

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3 months ago

well overdue update by @listondiaz

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6 months ago

relaxation ting by @listondiaz

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2 years ago

grindin @dare.training by @listondiaz

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3 years ago

Kick by @listondiaz

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3 years ago

ma dawgs by @listondiaz

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3 years ago