Nick Roy | 1:1 Online Fitness Coach Instagram Profile Picture

Nick Roy | 1:1 Online Fitness Coach

@nickroyfit

Online Fitness Coach, Personal Trainer
💪 I help busy professionals get ripped by building easy-to-follow routines 🌏 World Traveler 🔥 DM "READY" to start!
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9
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15.61%
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Top Instagram Posts of Nick Roy 11 Online Fitness Coach

Nick Roy 11 Online Fitness Coach’s Most liked posts from the last 30 uploads.

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Media Stats – Instagram Posts

Recent 30 posts with likes and comments overview.

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Published Caption Likes Comments
Tired Of Not Getting Results? I love food, and you probably do too. How can one have a flat stomach and the other gain weight around the love handles? It’s simple; you're not in a calorie deficit! The foods you’re consuming are not balanced, and likely you're not eating enough protein! Adam loves pizza, and going out to drink with friends on the weekends like we all do. He wanted to eliminate those love handles and have washboard abs! Adam joined my program, and so far we were able to help him visibly improve his physique in just the first month! It only gets better from here Adam doing the basics: ✅ Eating his customized meal plan laid out for him. ✅ Follow his weekly workout plan ✅ Socialize with friends and family without hassle or being weird. ✅️ Don't stress and let the results come by following the plan We deliver change to have sustainable results! If you wish to lose those love handles and be a healthy? Comment or DM “READY 2023-09-02 04:50:07 Tired O.. 77 +80% 13 +14%
Tips to Lose 21 lbs in the next 90 Days These are simple tips I've found effective: 🔥 Eat 4+ eggs a day 🔥 Track your calories 🔥 Limit alcohol to specific number of drinks 🔥 Eat the same meals everyday 🔥 Add lemon/lime to water 🔥 walk 10k steps when not working out 🔥 Eat 2.1g protein per your height in inches 🔥 Pay attention when you eat 🔥 Strength train to build muscle 🔥 3-5 meals a day is good for fatloss 🔥 Sleep more. Optimizes hormones 🔥 If you overeat, eat 4 hours after waking 🔥 If you mess up, reset, don't fix it tomorrow 🔥 Eat fruit, meat, eggs, dairy 🔥 Don't drink your calories, eat them 🔥 Have cheat meals as a meal replacement, not an extra meal 🔥 It's about sustainable habits. Make it a life 🔥 If weightless stalls, eat more protein and move more before cutting calories If you found these helpful, leave 🔥🔥🔥 below. And if you want some help applying these steps in a structured training system. Comment or DM me and I'll get back with you #fitness #fatloss #transformation #mensfitness #beachbody #6pack #health #motivation # goodvibes #happylife 2023-07-09 13:24:05 .. 40 -7% 6 -48%
The Best Weight Loss Diet is one you can stick to. To do that, make it a lifestyle not just a 2023-07-02 18:37:44 The Best Weight Los.. 38 -11% 10 -13%
Progressive Overload is Everything Too many people go to the gym doing the same shit over and over only to look the same 6 months later. Here's why 1. No Progressive overload If you want your body to change you need to give your body a reason to change it's not just going to do it for you. Your body adapts to the stimulus that you provide it. The human body is inherently lazy and will do everything in its power to make a task as easy as possible. You need to be increasing the weight on the bar, the number of reps you're doing and or adding sets. Force your body to adapt 2. Not putting strength first Thankfully strength is the longest lasting benefit when working out. If you get stronger in the gym and stop working out you will maintain strength for a long period of time. It takes a while to go away. Unlike stamina to where if you stop doing cardio for a week you're more than likely going to feel the dip in your cardio when you get back to it again. 3. Lack of consistency A good training program should have you walking into each workout stronger than you were the last. But to see decent results you need to be consistent with it and really push yourself for a period of time. Build up that base of strength and it will be that much easier to maintain it. But if you're not consistent you'll never get the strength to begin with. Prioritize strength with good form and your life will be easier If you found this post helpful, drop a like and I will post more content like this for you. Let's get it 💪 #mensfitness #strengthtraining #hustle #entrepreneur 2023-07-01 18:13:28 Progressive Overload i.. 15 -65% 1 -91%
Eat Less, Move More to Burn Fat 🔥 Is it that simple? Yes, but you gotta do it the right way You do need a calorie deficit to burn fat, however you want to do it the right way. If you look around online many people will tell you to look up your Basal Metabolic rate (BMR) and to eat that many calories a day to lose weight. Your BMR is the calories your body uses to stay alive and that's it. Eating that few calories will work...kinda. It will also leave you limited on food options. Feeling trapped like you can't eat the foods you enjoy. Probably end up doing endless cardio, while also having low energy, crying yourself to sleep at night praying that this diet will end soon. There's a better way. 1️⃣ Eat Your Maintenence Calories By eating maintenance calories you will have the energy to fuel your body for the day as well as exercise, rather than running on E all day suffering till tomorrow A simple start point to determine your maintenance calories, take your height in inches multiply by 33. So for a 5'10 male, 70 inches * 33 = 2310 calories There's your maintenance calories to eat each day. You will want to track everything through Myfitnesspal 2️⃣ Create a Calorie Deficit through physical activity You want to introduce a calorie deficit through exercise rather than eating at a deficit which is what eating BMR calories seeks to do. Even if it's as small as going for a 30 minute walk first thing in the morning. Eating your maintenance calories and creating the deficit through exercise will yield better results and feel better along the way. Adding in resistance training will provide best results 3️⃣ Eat sufficient protein Every day you body breaks down muscle and you need enough protein to make sure the body builds it back up. This will keep you from looking soft or skinny fat as you lose weight. We care about body composition here. If this was helpful and you want more, drop a 💪 below and I'll give it to you. #caloriedeficit #mensfitness #fatloss 2023-06-30 01:00:45 Eat Les.. 14 -67% 1 -91%
3 Tips That Helped Me Get My Leanest These tips are simple and won’t eat up your time.. 1️⃣ Eat More Protein and Eat Your Protein First Protein is the most satiating macro nutrient and will naturally lead you to eating less calories overall, which means more fat loss. But more importantly you need to eat enough protein daily to keep the muscle you work so hard for to begin with. Losing that 10 pounds won’t mean much if half of it is muscle. So, eat more protein and get it in first at each meal 2️⃣ Look At Yourself Shirtless in The Mirror Every Day This tip is more psychological, but you need to have your reasons for getting in shape present in your mind often. That daily reminder of what you’re doing and why you’re doing it will lead you to make subtle decisions throughout your daily life subconsciously and in some cases consciously by having that reminder. I also recommend taking progress photos every week and visualizing the body you want to have. While it's important to have the psychological push to get away from something you also want a pull driving you to what you want. Looking at yourself daily being dissatisfied enough to change, but motivated to keep going because you see yourself getting closer is everything. This tip will do more than you may realize starting out. 3️⃣ Get 7-9 Hours Sleep A rare few people genuinely don't need 7+ hours of sleep. If you are reading this that’s not you. Not getting enough sleep is perhaps the worst thing you can possibly do for any fitness result you’re looking to get. Whether it’s building muscle, burning fat, or being more athletic. Running on low sleep will give you worse results in everything. Sleep is the time your battery recharges and replenishes your hormones for the next day. Just by getting 7-8 hours of sleep you will increase your testosterone, focus, strength gains, stamina and overall energy all because you decided to give sleep the value it deserves. Most people are out here running with their battery at 60% saying, “that’s good enough”. Don’t let that be you. Put sleep first #sleep #mensfitness #beachbody 2023-06-28 05:30:56 .. 24 -44% 13 +14%
Why You Are Not Losing Weight 😢🙉 Too many people set fitness goals and never achieve them. They say things like “I need to work out”, “I need to go on a diet”, “I need to stop drinking” then go on to fail because they lack these 3 vital things… 1️⃣ A Clearly Defined Goal If you set a goal, it can’t be too vague. Saying “I need to lose weight” is too unspecific with no real value. Saying “I want to lose 10 pounds of fat in 3 weeks” Now you’re heading in the right direction. Once you have this that’s awesome but without the next missing piece it’s just a dream… 2️⃣ A Definite Plan When you have the goal if the only idea you have in mind is “I need to workout” you are going nowhere fast. However, you say, “I’m going to the gym 30-45 minutes Monday, Wednesday, and Friday between 2-3pm” now you’re cooking with grease. With these two changes alone if I hear someone say this, I already know that’s someone who is serious about making things happen and will probably achieve their goal when they say they will. But this last piece will really drive that nail home and that’s… 3️⃣ Focus Having focus really means cutting out the bullshit. Not accepting bullshit from yourself, not allowing excuses, or circumstances to determine whether you stick to the plan you set out for yourself. If you say you will go to the gym MWF, then come hell or high water you put yourself in the gym when you said you would be there. Because that’s a commitment you made to yourself. You’re not accepting bullshit from yourself. When you have that focus paired with a structured plan, customized for your goals and your life that’s someone who I guarantee will get the results they’re looking to get. If you need help with putting together a customized diet/workout plan for your situation, comment or DM “Let’s do it” and I’ll get back with you. #focus #mensfitness #fitnessmotivation 2023-06-27 23:46:11 .. 46 +7% 12 +5%
The Only 3 Things You Need To Burn Fat🔥 Is your body in the perfect shape for the beach yet? Do you have a plan to get there? Or are you just 2022-06-12 05:18:13 The On.. 43 +0% 12 +5%
Start of my journey to help men get ripped 💪 2020-09-08 07:32:55 Start of my journey to.. 89 +108% 35 +206%

On average, Nick Roy 11 Online Fitness Coach gets 43 likes and 11 comments per post. (Historical)

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Trends for likes, comments, and caption length from the last 30 posts.

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Nick Roy | 1:1 Online Fitness Coach Instagram Profile Picture

Nick Roy 11 Online Fitness Coach can charge up to $2 USD per Instagram post.

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Nick Roy 11 Online Fitness Coach
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Tracked since Oct 3, 2025
Updated: Oct 3, 2025
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