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Mongrol Nation

@mongrol_nation

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Coach: @keithwoodcoach
Prep and online coach
Email: [email protected]
Phone: 229-402-6082

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Hey guys! I am coach and founder of Mongrol Nation and I truly love helping people meet their fitness goals and feel more confident in their bodies. Whether that’s to get on stage or look good for a vacation, I am willing to provide support and knowledge to all!

Visit my Linktree for package options and pricing details and always feel welcome to reach out to me for any questions!

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#fitnesscoach #bodybuilding #healthcoach #lifestylechange #lifestyle #competitioncoach #npc by @mongrol_nation

Tops sets from Push A
@keithwoodcoach @mongrol_nation @kpsgrowingpains by @mongrol_nation

@emma.fitnotes 5 weeks out check in update! New low 129.4, about 1.8 pounds. We’re pulling cardio next week and tracking only steps. No diet change but will be having an untracked meal tomorrow! She deserves one I suppose…. 🤣🤣

#npcbikinicompetitor #npcbikiniprep #prepcoach by @mongrol_nation

Some of you ladies may enjoy this setup. Doing some direct glute work during this growth phase. I feel way more stable using the incline bench to push my knee against. Use a block to sit in the seat to adjust to your height. Enjoy the burn!🔥 🤌🏻

#glutes🍑 #legday #bodybuilding #bodybuilder #prepcoach by @mongrol_nation

I’ve started posing every single day after training. Practice makes perfect 🤌🏻. Push phase is starting as of yesterday. I need these shoulders to grow some more before I pull the trigger on a show. Goal is to keep body fat to the very minimum during this phase. Ready, set, grow .

#bodybuilding #bodybuilder #bodybuildingposing #training #gym by @mongrol_nation

@emma.fitnotes 9 weeks out from her first show! We are 4 weeks into contest prep and scale weight is down 10 pounds. Calories are right above 2k still and we haven’t had to drop food for 2 weeks. We just keep 🪓🪓🪓🪓
#bikini #bikininpccompetitor #npcbikini by @mongrol_nation

10 degree incline top sets for today. Hope to reach 8 reps soon with the 150’s. 2 weeks into health phase and hoping to increase strength while doing so. Only time will tell.
#bodybuilding #chestdayworkout #pushdayworkout #hypertrophy by @mongrol_nation

A little over 2 1/2 years between these photos. 304 on the left, 224 on the right this morning. Just been chopping away, everyday, day by day. Has it been perfect? No but what it has been is consistent. Consistently waking up at 4 a.m. to train 5-6 days a week. Consistently tracking my nutrition to make sure I’m recovering from training and optimizing fat loss. All you have to do is be consistent.

If you’re ready to start the new year off in a healthier way message me and let’s get started on being consistent.

#bodybuilding #fatloss #fitnesscoach #bodybuildingmotivation #bodybuildinglifestyle by @mongrol_nation

4 weeks between scans

InBody comparison (Oct 10-Nov 5):
• Weight: 225.1-224.4 lbs
• Skeletal Muscle Mass: 110.9-114.9 lbs (+4 lbs)
• Body Fat: 15.2%-11.5% (−3.7%)
• Fat Mass: 34.2-25.8 lbs (−8.4 lbs)

Very good recomp so far. Muscle up, fat down, metabolism thriving.
Consistency, precision, and intent behind every meal, training session and stack design is showing up in the data.
If you’re ready to go take your physique to the next level send me a dm! 💪🏻

📍Pump City Sups
#InBody #BodyRecomp #TeamMongrol #CoachKeithWood #Bodybuilding #Transformation #FitnessProgress by @mongrol_nation

Top sets from today’s back and shoulder session.
Underhand chest supported cable row 2 sets
Tbar row 2 sets
Incline dumbbell row 2 sets
Cable single arm high row 2 sets
Single arm cable cuff rear lateral 3 sets
Machine laterals 3 sets
#hypertrophy #bodybuilding by @mongrol_nation

Pt Client: @bethanybarber3
10 months of consistent work. Her weight is down from 158 lbs to 135 lbs.
The goal wasn’t just weight loss, but improving overall body composition, strength, and confidence. Bethany stayed locked in on her training and the results speak for themselves.
Proud of her effort, discipline, and patience she’s shown throughout this process. by @mongrol_nation

16 week progression

• Weight: 249.9-231.3 lb
• Muscle mass: 113.1-116.0 lb
• Body fat: 22.0%-13.1%

Down almost 9% body fat while adding lean tissue, exactly how you want a growth phase to start. Lean, strong, and building momentum. Ready to see how the next 12 weeks go 🫡

We spent the first phase tightening up, then shifted into a controlled push. Strength is climbing, recovery is on point, and the look is changing week by week. by @mongrol_nation