Francis Melia @CoachFHM Twitter profile

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Francis Melia

@CoachFHM

4 years

My results from the last 18 weeks dieting. 119kg/261lbs 👉🏻 98kg/215lbs Thread incoming soon on how it was done 😎

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Francis Melia

@CoachFHM

1 year

Got engaged last night. Of course she said yes. Building on all fronts 🥂

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Francis Melia

@CoachFHM

11 months

Biggest cope for being a loser

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Francis Melia

@CoachFHM

3 months

Officially a dad. The baby and mother are all good. What a fucking feeling man 🥂

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Francis Melia

@CoachFHM

2 years

What I wish I knew 10 years ago in the gym. THREAD.

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Francis Melia

@CoachFHM

3 years

Increase your testosterone levels: -No porn -Less plastics -More sunlight -8 hours sleep -More red meat -Lift heavy weights -Zinc & Magnesium -Less excessive cardio You’ll be a new man.

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Francis Melia

@CoachFHM

3 years

You’re a grown man scrolling TikTok, paying for onlyfans and can’t do a pull up. No wonder you’re fucking depressed.

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Francis Melia

@CoachFHM

2 years

Fat loss 101: -Drink water -Calorie deficit -10k steps a day -High protein diet -Ruthless consistency -7 to 9 hours sleep a night -Lift weights 4-5x per week -Carbs around your workouts -Build a strength foundation first No bullshit.

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Francis Melia

@CoachFHM

3 years

The average man today: -Has tits -Eats shit -Plays PS5 -No mission -No discipline -Doesn’t train -Watches porn -Avoids hard things Be fucking better than this.

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Francis Melia

@CoachFHM

3 years

Don’t be the dickhead laughing at beginners in the gym. Help them out instead.

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Francis Melia

@CoachFHM

1 year

Married yesterday. Future is bright…only just getting started 🥂

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Francis Melia

@CoachFHM

1 year

Client of mine went for his yearly physical yesterday…said his health markers were better than ever. Doctor wanted to know what he’s been doing. He said “lifting weights and eating meat” The doctor then proceeded to tell him to cut back on “meat consumption” while he was

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Francis Melia

@CoachFHM

2 years

Never complain about going the gym again. You’ve got a fully functioning body capable of doing all this cool shit. Some people would kill for it. Make the absolute most of it.

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Francis Melia

@CoachFHM

2 years

Training to build muscle: Squats, deadlifts, presses, rows, dips, pull ups, lunges. Training to lose fat: Squats, deadlifts, presses, rows, dips, pull ups, lunges. Do you get the picture?

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Francis Melia

@CoachFHM

2 years

Turned 28 today. Been in the gym since I was 16. Here's 28 lessons I've learned about getting Jacked/Strong.

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Francis Melia

@CoachFHM

2 years

“You’ll regret lifting those weights when you’re older” No I fucking won’t.

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Francis Melia

@CoachFHM

2 years

No nut November wouldn’t exist if you bagged yourself a Latina.

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Francis Melia

@CoachFHM

2 years

Absolute banger of a client result. My man Ryan down on 23kg/50lbs over the last 7 months. Improved everything to do with his training/nutrition. Now we’re ready for a productive mass gaining phase. Follow the plan, you get results.

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Francis Melia

@CoachFHM

3 years

Men are happiest when we’re just building shit. Physique, business, finances and relationships. That’s what matters.

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Francis Melia

@CoachFHM

3 years

Don’t try and talk to someone mid set in the gym for fuck sake.

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Francis Melia

@CoachFHM

3 years

The original testosterone destroyer.

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Francis Melia

@CoachFHM

3 years

The “right time” doesn’t exist. Just fucking do it.

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Francis Melia

@CoachFHM

3 years

"My legs won't grow" starter kit.

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Francis Melia

@CoachFHM

2 years

Jacked people don't fuck around on their phones in the gym.

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Francis Melia

@CoachFHM

3 years

Mandatory 2x bodyweight deadlift passports.

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Francis Melia

@CoachFHM

3 years

I’ll respect anyone who consistently trains their ass off in the gym. Keep fucking going.

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Francis Melia

@CoachFHM

3 years

My vaccine consists of heavy fucking deadlifts and red meat.

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Francis Melia

@CoachFHM

2 years

Leg training makes you hungry as fuck.

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Francis Melia

@CoachFHM

2 years

I’m in a gym full of CrossFitters and they’re literally always injured. That’s a red flag in itself.

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Francis Melia

@CoachFHM

2 years

Heavy deadlifts are the self care us men need.

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Francis Melia

@CoachFHM

2 years

If I was starting off in the gym again here's what I'd do. -Train 4 days a week. -Lower/Upper Lower/Upper. -4-6 good exercises each session. -All in that 6-15 rep range. -Focus on beating performance week to week. Do that for 1-2 years.

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Francis Melia

@CoachFHM

2 years

You get the physique you deserve from your day to day habits.

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Francis Melia

@CoachFHM

3 years

People say lifting weights isn’t cardio. Try squatting for sets of 8+ and come back to me.

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Francis Melia

@CoachFHM

3 years

Smartest ways to get lean and maintain muscle. THREAD ⬇️

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Francis Melia

@CoachFHM

2 years

If you can deadlift big weights But can’t bang a few pull ups out You might wanna get less fat.

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Francis Melia

@CoachFHM

3 years

Getting LEAN the right way. THREAD ⬇️

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Francis Melia

@CoachFHM

2 years

Big chest basics: -Dips -Bench press -Incline dumbbell press Get strong on these and your chest won’t be small.

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Francis Melia

@CoachFHM

1 year

Protein: Sirloin, ground beef, eggs, whey protein. Carbs: Plantains, white rice, yucca, potatoes, pasta, fruits. Fats: Fat from meat/eggs, olive oil, avocado. I literally rotate through this daily. Simple and effective.

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Francis Melia

@CoachFHM

3 years

Life hack: Build as much muscle as you can in your 20s.

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Francis Melia

@CoachFHM

2 years

You’re not weak today in the gym. You just didn’t eat enough carbs.

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Francis Melia

@CoachFHM

3 years

“You’ll regret lifting those weights when you’re older” No I fucking won’t.

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Francis Melia

@CoachFHM

3 years

Deadlifts aren’t bad for your back. Squats aren’t bad for your knees. Your form just sucks.

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Francis Melia

@CoachFHM

1 year

There’s one meal I’ve probably ate the most over the last decade. Ground beef and white rice. Full of everything you need, easily digestible and gets you jacked. It’s a staple.

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Francis Melia

@CoachFHM

3 years

Training to build muscle: Squats, deadlifts, presses, rows, dips, pull ups, lunges. Training to lose fat: Squats, deadlifts, presses, rows, dips, pull ups, lunges. Do you get the picture?

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Francis Melia

@CoachFHM

3 years

“It’s all downhill when you’re 30” Has gotta be the biggest fucking lie ever.

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Francis Melia

@CoachFHM

2 years

Semen retention is codeword for I ain’t getting enough sex.

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Francis Melia

@CoachFHM

3 years

It’s 2021 and people are still just running to get in shape. Lift some fucking weights.

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Francis Melia

@CoachFHM

1 year

Most of you don’t realise how good you’d look at 8-10% body fat. Clear separation between the muscles, vascularity etc. Problem is most can’t do it as it requires discipline/grit. So you’re stuck at 20% accusing everyone of taking gear. Change your mindset.

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Francis Melia

@CoachFHM

3 years

Turned 27 today. From all my experience I draw this conclusion. Become jacked and handsome.

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Francis Melia

@CoachFHM

3 years

I’ll respect anyone who consistently trains their ass off in the gym. Keep fucking going.

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Francis Melia

@CoachFHM

3 years

Baffles me why people are interested in Prince Harry. He couldn’t give a fuck about you. Focus on getting jacked.

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Francis Melia

@CoachFHM

2 years

If you can: -Bench 315 for reps -Squat 405 for reps -Deadlift 500 for reps You’ll look fucking solid.

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Francis Melia

@CoachFHM

3 years

Fat loss is simple. Things you don’t need: Fasting, keto, OMAD, fit teas, fat burners, endless cardio, burpees, waist trainers, not eating after 8pm. Things you need: Calorie deficit, high protein, lifting weights, daily step targets, water, sleep, consistency, discipline.

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Francis Melia

@CoachFHM

3 years

Fat loss is simple. Things you don’t need: Fasting, keto, OMAD, fit teas, fat burners, endless cardio, burpees, waist trainers, not eating after 8pm. Things you need: Calorie deficit, high protein, lifting weights, daily step targets, water, sleep, consistency, discipline.

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Francis Melia

@CoachFHM

2 years

All the brothers practicing semen retention just haven't acquired themselves a latina yet.

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Francis Melia

@CoachFHM

3 years

Uncomfortable truth: It takes longer than a year to get jacked.

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Francis Melia

@CoachFHM

3 years

Why lifting weights is king: -You’ll look better -You’ll feel better -You’ll fuck better Get in the gym.

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Francis Melia

@CoachFHM

2 years

"Can't build muscle" starter kit.

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Francis Melia

@CoachFHM

2 years

Imagine not training because it’s Christmas Eve. Time to bench.

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Francis Melia

@CoachFHM

9 months

We have lift off. The grand rising begins 🥂

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Francis Melia

@CoachFHM

3 years

The worst part about deadlifts is putting all the plates away.

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Francis Melia

@CoachFHM

2 years

Every man should be able to knock 10 pull ups out. Being able to move your on body weight is a basic requirement. Make this your goal if you can't.

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Francis Melia

@CoachFHM

2 years

If you spend 10 years getting strong on: -Dips -Rows -Chins -Squats -Presses -Deadlifts You’re gonna get fucking jacked.

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Francis Melia

@CoachFHM

2 years

Huge problem I see in the gym. People just lifting too heavy with shit form. Lower the weights and move with efficient technique. You’ll get stronger in the long run.

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Francis Melia

@CoachFHM

2 years

If you think I’m gonna spend another week doing more squats and deadlifts You’d be absolutely fucking correct.

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Francis Melia

@CoachFHM

1 year

If your lower body training session looks like this: Squats - 4x10 Deadlifts - 4x10 Leg press - 4x12 Ham cul - 4x12 Walking lunges 4x15 Leg extension - 4x20 Calf raises - 4x20 You're doing WAY too much junk volume.

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Francis Melia

@CoachFHM

2 years

Message to all the young fellas out there. Get in the gym ASAP. 16-25 are ELITE training years. Take full advantage.

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Francis Melia

@CoachFHM

3 years

Uncomfortable truth: It takes longer than a year to get jacked.

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Francis Melia

@CoachFHM

3 years

“You’ll regret lifting weights when you’re older” No I fucking won’t.

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Francis Melia

@CoachFHM

3 years

You’re not weak today in the gym. You just didn’t eat enough carbs.

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Francis Melia

@CoachFHM

2 years

If a man’s going bald he’s best just shaving his head and getting fucking jacked. Sorted.

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Francis Melia

@CoachFHM

3 years

The best medicine for chicken legs is squats and deadlifts.

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Francis Melia

@CoachFHM

2 years

How the fuck can you be bored? There’s literally so much to learn and get better at. Being bored is a sign of low IQ.

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Francis Melia

@CoachFHM

3 years

Squats and deadlifts make you fucking hungry.

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Francis Melia

@CoachFHM

3 years

We all start somewhere in the gym. Always remember that.

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Francis Melia

@CoachFHM

3 years

“I’m struggling to build muscle” starter kit

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Francis Melia

@CoachFHM

2 years

Felt lethargic as fuck before the gym today. Still deadlifted and felt like a new man after a few sets. Movement always knocks the cobwebs off you.

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Francis Melia

@CoachFHM

2 years

Fat loss 101: -Calorie deficit -10k steps a day -High protein diet -Ruthless consistency -7 to 9 hours sleep a night -Lift weights 4-5x per week -Carbs around your workouts -Build a strength foundation first Stop fucking about.

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Francis Melia

@CoachFHM

4 years

Stop fucking squatting in running shoes!

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Francis Melia

@CoachFHM

3 years

Imagine thinking lifting weights is dangerous. You know what is dangerous? Being skinny and weak.

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Francis Melia

@CoachFHM

3 years

Stop thinking of the deadlift as a pull. It’s a push with your lower body while your back is isometrically contracting to hold position. Push the floor away with your legs.

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Francis Melia

@CoachFHM

3 years

“Lifting weights is boring” You obviously don’t deadlift heavy.

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Francis Melia

@CoachFHM

3 years

The average man today: -Has tits -Eats shit -Plays PS5 -No mission -No discipline -Doesn’t train -Watches porn -Avoids hard things You’ve gotta do better than this!

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Francis Melia

@CoachFHM

3 years

Your deadlift sucks because you’ve got no ass.

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Francis Melia

@CoachFHM

3 years

It’s painful seeing people deadlift in running shoes.

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Francis Melia

@CoachFHM

2 years

New kid came upto me today in the gym. Just asked me any tips I could give him. Told him to start lifting and never fucking stop. It’s all in the consistency. You’ll get somewhere.

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Francis Melia

@CoachFHM

1 year

3 vital concepts for getting jacked. THREAD.

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Francis Melia

@CoachFHM

3 years

The mother of my children will be unvaccinated. Pretty fucking simple.

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Francis Melia

@CoachFHM

3 years

You can’t buy a good physique. That’s why it’s the ultimate status symbol.

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Francis Melia

@CoachFHM

2 years

Here’s your gameplan for 2022: -Build every day -Ignore the media -Lift 4-5x per week -Do some scary shit -Eliminate seed oil intake -Limit alcohol consumption. Hard not to have a good year.

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Francis Melia

@CoachFHM

3 years

You don’t realise how lucky you are to have the ability to train.

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Francis Melia

@CoachFHM

2 years

There’s never a queue for the squat rack. But always for the bench press. This is exactly why most aren’t strong.

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Francis Melia

@CoachFHM

1 year

Most of you don’t realise how good you’d look at 8-10% body fat. Clear separation between the muscles, vascularity etc. Problem is most can’t do it as it requires discipline. So you’re stuck at 20% accusing everyone of taking gear. Gotta be better than that.

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Francis Melia

@CoachFHM

3 years

If you can: -Bench 315 for reps -Squat 405 for reps -Deadlift 500 for reps You’ll look fucking solid.

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Francis Melia

@CoachFHM

3 years

If you wanna look seriously impressive as a natural Train for 5-10 years minimum That's the cold hard truth.

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Francis Melia

@CoachFHM

3 years

Fat burning workouts don’t exist. Lift some heavy ass weights and be in a calorie deficit. Simple.

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Francis Melia

@CoachFHM

3 months

The big man 👊🏻

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Francis Melia

@CoachFHM

1 year

Just drop the fucking bar…it isn’t rocket science.

Lauren Chen

@TheLaurenChen

1 year

My, my, my if it isn't the real-world consequences of all those gym ladies clout chasing. 😂🙃

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Francis Melia

@CoachFHM

3 years

Increase your testosterone levels: -No porn -Less plastics -More sunlight -8 hours sleep -More red meat -Lift heavy weights -Zinc & Magnesium -Less excessive cardio You’ll be a new man.

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