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@built_different_coaching

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🔹️Fitness Coaching Expert
🔹️Prep/Lifestyle/Posing
🧠 Where the mind goes the body will follow
❌ HARD WORKERS ONLY ❌
Coach: @coachpat_ifbbpro

POSTS STORIES REELS TAGGED

2023 Atlantic Coast Pro. Fort Lauderdale, Florida.

I woke up that morning and just knew I was ON.

Alongside my pro card win, this was one of my two favourite peaks. Dry, full, and no second guessing what I saw in the mirror. I’d worked my ass off for this look, and I couldn’t wait to show it.

I remember being backstage with a confidence I didn’t have to talk myself into. The way I carried myself, the energy I had, the smile… everything felt right. I knew I was about to show the judges the version of me I’d been working so tirelessly to nail.

Then, about two minutes before going on, I nearly threw it all up 😂

I dry mouthed ½ tsp of pink salt and immediately started pacing, taking deep breaths and thinking, “Man, this shit can’t be happening. I can’t be the guy who goes viral for gagging on stage.”

After a solid minute of contemplating life, I was next in line and finally felt normal again. Just enough time to get back in that zone and bring everything I had.

Years later, that feeling is still so vivid. And the longer you do this, the more you find yourself chasing it.

You can keep your head high when you’re off and give your absolute best. But you know when you’re having to convince yourself. When you’re truly ON, the smile comes naturally. So does the energy. You feel it before you ever step on stage.

Every look we bring has a whole prep behind it. The highs, the lows, and everything we went through to get there. You look back at the physique and remember who you were at that point in your life, and how much that prep changed you.

This is one version of me I’ll never forget. And one feeling I’ll always keep chasing.

When I feel it again, trust me, you’ll see it in my smile and the way I carry myself.

Man, that feeling is fucking electric.

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One thing I feel too many coaches miss the mark on is asking their clients for honest feedback about their coaching.

EVERY check-in.

“Are you satisfied with my coaching? What do you need me to adjust?”

I want those answers because I need to know what the experience feels like from your end. I can’t assume we’re on the same page just because I’ve sent your plan and answered your questions.

Your feedback keeps me accountable. It helps me understand what you expect from me, what drives you and where I can support you better. That’s how I keep growing as a coach instead of getting comfortable doing things the same way for everyone.

And that communication needs to stay open when your week has gone to shit. If something isn’t working, you’re struggling or you need more from me, tell me while we can do something about it.

I’ll give you that same honesty. When your actions aren’t matching the goals we agreed on, I’m going to speak up. Respectfully, but directly. I care about where you want to go, and I need you involved in getting there.

Then we both have to follow through.

If you’ve asked me for an adjustment, I need to act on it. If we’ve agreed on what you need to work on, you need to apply it. Having a good conversation means something when it changes what we do afterward.

The teamwork only becomes dream work when we both do our part.

I’m grateful for the people who trust me with their goals. I want them to know they can hold me accountable while I help them hold themselves accountable.

If you’re ready to put in the work, communicate honestly and match your words and goals with concrete actions, click the link in my bio for coaching.

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193 lbs in both sets of photos. Over 3,000 more calories now. Less cardio. A completely different physique.

Look at the glutes. The separation. The density. How much more his muscle POPS.

April 2025:
Training: ~2,350 calories / 220g carbs
Rest: ~2,000 calories / 100g carbs
Cardio: 45 min stepmill, 6x/week

Now, 3 weeks post show:
Training: ~5,500 calories / 900g carbs
Rest: ~4,400 calories / 619g carbs
Cardio: 30 min LISS, 5x/week
Steps: 13,000/day

Just over 4x the training-day carbs. 120 fewer cardio minutes a week. The best conditioning I’ve seen from him at this weight.

Before this, I remember his highest intake being around 3,500 calories, possibly less. Now he’s eating more than he ever has, isn’t complaining about hunger and has no desire to go off plan.

I asked what his favourite bodybuilding meals were. We built around foods he enjoys. Fruit, honey, rice cereal, orange juice, sweet potatoes, Gatorade powder pre workout and sugar free jam alongside his meals.

He enjoys the diet. He’s fed. And he follows the fucking plan.

The magic is in the adherence.

Trust the process. Trust your coach. Train with intent. Check your boxes day after day. Do it because you love it.

This transformation didn’t happen in 3 weeks. You’re looking at the work since April 2025. His execution now is making the most of this post show phase.

We’re feeding him more, holding sharp conditioning and watching his physique fill out. His body is handling far more food, and that response gives us SO MANY tools when it’s time to cut again.

Vince never thought he’d eat this much and look this sharp at 193 lbs. Yet here we are.

The right coach and plan matter. So does the athlete who follows through. My man deserves every bit of credit for that.

Reach out for coaching if you want a plan built for YOUR body and you’re ready to do your part.

Be ready to fkng work.

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Reign came to me over a year ago around June of 2025 with a goal of competing and getting back to the best version of himself after hitting the stage.

We had some work ahead of us but what we didn’t lack was work ethic. @pradawitreign is the perfect athlete in every way. Whatever it takes to check all his boxes in a day he will do and never give a single excuse even if that means being up early and in bed early to navigate a busy work schedule and still make the gym, cardio, meal prep and everything that comes with his goals fit.

These pictures are nothing.

The true progress is what we did metabolically to turn his body into a furnace that utilizes every bit of food to his advantage.

From 12 months ago eating ~ 2400 calories with carbs around 170-215 depending on the days + 35 mins LISS cardio 6x/week

To now ~ 4400-4900 cals depending on the day + 30 mins LISS cardio 6x/week

My man’s body has never looked this good (in an off season building phase too multiple months after his competition) and he’s never eaten this much to hold such a composition and look.

People often times ask me why it’s so crucial to nail their post show and follow a structured plan. Here’s why 👆🏼

You wanna be able to rip through food? Hold good body composition while eating so much more? Be able to have off plan meals every now and then and not have your body store every ounce of it as body fat? Be able to feel good, look good and be as energized in and out of the gym as you can be?

The proof is in these photos and this man’s incredible adherence to a plan post show.

I ALWAYS tell my people that if they stick with me and give me their 100% after getting them peeled I can guarantee they will be eating WAY more than they ever could believe and making proper use of the food which in return allows us for much more tools in our arsenal when our next cutting phase comes around.

You don’t NEED to be 250+ lbs of muscle to be eating lots. All you need is high adherence after a proper cutting phase with proper coaching. And in time, you will have a functional body that you never imagined could do what Reign’s body is now doing

Hit me up to make this happen for you 📥 Let’s work!

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Derek Lunsford. Andreas Münzer. Nicolas Vullioud.

Glute detail most competitors would kill for.

Respect the work behind those physiques. But stop assuming that if you just train harder and suffer longer, your glutes HAVE to look like theirs.

You can build more muscle and improve your conditioning. You cannot choose your structure, your shape or where your body holds fat. Years of work matter. They don’t guarantee someone else’s look.

Tyler Manion’s 2024 Olympia breakdown puts this into perspective. He said, “Samson is probably someone who is never going to get crazy separated glutes,” while still recognising his condition and overall balance. He also said some of Derek’s quads looked “dieted away.”

That’s why I keep saying: it’s a muscle contest. Not a glute contest.

If another few lines in your glutes come with smaller looking legs and a flat, stringy upper body, we need to look at whether your WHOLE physique actually improved. That matters even more in men’s physique, where your glutes are covered.

Conditioning is essential. Chasing one body part until the rest of you suffers is a poor way to judge whether you’re ready.

What frustrates me is how quickly “I’m willing to do whatever it takes” turns into more cardio, less food and another adjustment without a clear reason.

Being willing to suffer doesn’t make every decision productive.

I’ve done this over and over for the past 14 years. I’ll tell you when you need to push harder. I’ll also tell you when pushing harder is costing you your best look.

Your prep needs honest feedback and decisions made for YOUR body.

For serious, detail oriented coaching, inquire through the link in my bio or send me a DM.

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Pressure is only a privilege if you have the tools to handle it.

I didn’t. And it cost me my passion for bodybuilding.

In 2021, I won the overall at my first nationals, turned pro, then placed 8th in my pro debut the next day.

In 2022, dead last. Humbling, but I handled it.

In 2023, 5th. My best pro placing. I bawled my eyes out because I finally saw what might be possible.

Then came the predictions. Next big thing in Canada. Future Olympian. Born for this.

I started treating their belief in me like a promise I had to deliver on.

That off season, I missed nothing. Every meal, every gram of salt, every litre of water, every training session. I put everything into coming back better.

2024: three pro shows. Three ties for 16th.

At some shows, the head judge never even looked up at me. After the last one, I called Emily from backstage, crying, completely defeated. I had no idea what else I could give.

Looking back, I’d put the value of all that work into a placing. I was chasing an Olympia qualification with everyone else’s expectations sitting on my shoulders.

A result had become the only thing that could make me feel like any of it mattered.

That’s how I lost my fire.

This past season, another 16th. This time, I could hear those same predictions without adopting them as my own expectations.

It’s taken a lot of honest reflection, but my fire is back. I love the work again. My training, my energy, the way I approach this sport… everything feels different.

I still want to win. I still want to stand on the Olympia stage. I also want to enjoy the years of my life I’m putting into getting there.

I’m grateful for what those losses taught me. An early pro win might have meant never learning any of this.

Someone believing in you doesn’t mean you owe them a result. Don’t let their expectations take ownership of something you love.

I’m coming back as a dark horse. Still chasing a win. Finally loving the fucking process again.

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You can spend months getting stage ready and fuck up your presentation in the last 20 minutes.

I’ve been doing this over and over for 14 years, and I keep seeing the same mistake: someone gets backstage, sees everyone pumping up and suddenly thinks they’re not doing enough.

So they keep going. More sets, more reps, barely any rest. Right up until they’re called.

Now they’re sweating, fighting for air and struggling to hold the poses they need to show their physique properly.

The Nick Walker example says plenty. Little more than a short set of push ups before stage. That should make you question how much of your own backstage pumping is actually helping.

A brief pump can improve your look. Turning it into a workout spends fuel and creates fatigue you have to carry onto the stage.

You want your physique to come to life when you start posing. You need to be able to contract hard, open your lats, control your waist and HOLD without shaking or fighting for your next breath.

That’s where you show what you built.

Personally, I spend much more time getting my head right backstage than chasing a pump. I close my eyes and visualise the stage through my own eyes. My transitions. My poses. Executing exactly how I practised.

A few light sets, a few clean poses, then I leave it alone.

You don’t have to spend your first few seasons making every mistake someone experienced could have helped you avoid.

If you’re serious about competing and want detail oriented coaching that covers the entire process, right down to those final minutes before stage, reach out through Instagram or through the link in my bio. 📩

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People see the physique. They can forget the person carrying the pressure.

“You’re winning this.” “You’re going to qualify.”

They mean well. But as your placings improve and you see your potential, their predictions can become your expectations.

You start feeling responsible for delivering a result. You can still nail every meal and every session while losing the passion that got you here.

Even a strong, resilient person can struggle under that weight.

In 2023, I placed fifth at a pro show in Florida. My best pro season. I felt right there.

I took the next off-season so fucking seriously. I was completely dialled in and barely living my life.

Coming into the next season, I was in people’s top predictions online. People expected high placings and Olympia qualification. I started expecting it too.

I thought nailing every detail would guarantee success. Placings and beating certain athletes became my main driver.

Then I had my worst placings. I didn’t qualify for the Olympia. At some shows, I felt like the judges barely looked at me. I placed below athletes I’d assumed I’d beat.

I shouldn’t have been focused on them. But I was measuring my success against a placing I never got.

I felt like a failure. I’d lost the passion and started resenting the sport.

It took a very difficult period before I could look back and see bodybuilding differently.

The details still matter. But perfect execution cannot guarantee a placing, and a placing cannot tell the whole story of your work or your worth.

Protecting the passion takes action. Set goals for the work you control. Tell your circle what support helps. Agree with your coach on useful monitoring and recovery. Give the day a finish line. Make room for people who know you beyond your physique.

You can want to win without owing anyone a placing.

And if you’re in someone’s corner, remember there’s a human behind that physique. Your support needs to hold up when the result doesn’t.

Build the physique. Protect the person building it.

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Who you keep close will influence what you push through, what you make excuses for and what you eventually give up on.

During prep, your partner may have less energy for conversation, affection or plans. If you don’t understand what they’re going through, you can start reading exhaustion as rejection and resenting their goal. They may need you most when they have the least to give.

This season with Emily, I understood the early bedtimes, the hunger waking her at night and the days she was quieter and less outgoing. The woman I fell in love with was still there. I could encourage her, listen or sit beside her in silence, depending on what she needed.

Restaurant dates and vacations could wait. Date night could be a movie on the couch. Taking care of more at home gave her less to carry while she worked toward the Olympia in her first pro season.

Her goal came first for that stretch. We chose to support it together. Fair doesn’t require equal workloads every day. It requires communication, appreciation and room for both people’s needs and ambitions. When the other person’s big moment comes, that support should be returned.

Being depleted still doesn’t excuse disrespect. The person in your corner deserves care, too.

A force multiplier helps your effort go further. They make demanding days easier to navigate, help you protect your focus and hold you accountable when you start making excuses. They don’t need identical goals to respect yours.

This applies to a business, a degree, a career change or anything you’re serious about building.

Your circle influences what you start accepting from yourself. When everyone dismisses your routine, discipline can start feeling like something you have to apologize for. When the people around you respect your goals, following through gets easier.

You still own your choices. Choose people who help you keep your standards, and be that person for them.

Don’t only look at how much you like someone. Look at who you’re becoming beside them.

Never dim your light to keep someone.

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Eating until you feel like shit isn’t fucking freedom.

You land in another city and suddenly you HAVE to try every restaurant, every dessert, every food you can’t get back home.

“I might never get this again.”
“I’m on vacation.”
“I’ll get back on plan when I’m home.”

So you order more than you actually want. You keep eating after you’re satisfied. You force down the rest because leaving it feels like wasting the opportunity.

At that point, you’re eating to silence the feeling that you’re missing out.

And when you tell yourself those foods become forbidden again once you’re home, you create even more pressure to eat them NOW.

As I’ve matured in this sport, I’ve learned that food comes and goes. Every meal doesn’t need to be a reward for following my plan. Every trip doesn’t need to become a mission to eat everything I normally wouldn’t.

There will be foods I try and foods I never get around to trying. I can live with that. My life isn’t less fulfilling because I didn’t make it through every restaurant on my list.

Part of that maturity is making choices that respect both what you enjoy today and what you want for yourself long term.

Enjoy the burger. Have the dessert. Try the local food you’re excited about. Give yourself permission to be done when you’ve enjoyed enough.

Leaving a few bites doesn’t erase the experience. Forcing them down doesn’t get your money back either.

Coming out of prep can bring serious hunger, and that deserves proper recovery and support. The “I have to eat everything while I can” mentality adds another layer of pressure.

And if you enjoy the meals you normally eat, you’re allowed to keep enjoying them while you’re away. You don’t owe every restaurant a visit because you crossed a border.

You don’t need to eat everything to make the trip count.

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The Olympia standard is fucking different.

I attended my first Olympia as a spectator and left with a deeper respect for what it takes to stand among the best in the world.

For clarity: these are observations from the weekend as a whole, across divisions.

1. The physiques are the obvious part. What stayed with me just as much was the work behind them.

2. Genetics matter. But so many of those athletes also have years of setbacks, doubt and persistence behind what we see for a few minutes onstage.

3. Having no quit. Being willing to learn. Continuing to show up without a guarantee that it will ever get you there. I have a hell of a lot of respect for that.

4. Then there are the details. The posing all off season. The consistency with food, water and salt. The recovery. The honest training. Following through when nobody would know if you skipped it.

Those tiny wins build more than a physique. They build trust in your preparation. You can see that confidence onstage.

And many of the best athletes I met were humble, respectful and focused on their own progress. The way they carried themselves impressed me as much as how they looked.

Being around that level made me want to raise my own standard.

It also reinforced something I believe in as an athlete and a coach: pursue the result, but make the process your daily focus. Someone else’s timeline doesn’t tell you how far you can still go.

I left with more respect for this sport, more appreciation for the people in it and plenty to bring back to my own work.

See what the best are doing. Learn from it. Then put that energy into your own fucking progress.

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My entire life I thought perfectionism was one of my best qualities.

It made me care. It made me work. It made me hold myself to a standard most people would never understand.

But my mental performance coach Gabriel Rocha recently put this John Steinbeck quote in front of me:

“And now that you don’t have to be perfect, you can be good.”

That sentence exposed something in me.

I have recorded valuable content over and over because one sentence didn’t land exactly how I wanted. Eventually I would convince myself it wasn’t good enough and post nothing.

So instead of someone receiving value from something good, they received nothing because I was chasing something perfect that never existed.

Bodybuilders do this everywhere. We chase the perfect session, meal, condition, prep, look, stage day and placing. The more serious you are, the easier it is to turn high standards into a weapon against yourself.

You stop living the very life you worked so fucking hard to build because you’re constantly measuring it against an imaginary version that could always be better.

This does not mean lowering the standard. I will always demand a lot from myself.

It means accepting that a good session counts. A good day counts. A good message can help someone. A great physique can still have flaws. An imperfect season can still change your life.

Perfection kept me judging myself.

Good allows me to be present, create, learn and keep moving.

That shift has genuinely changed my life.

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