Rusu Sebastian

SMALL ADJUSTMENTS. BIG DIFFERENCE.

7 weeks out.

One of the best changes I’ve made lately had nothing to do with my training.

It was my morning routine.

I used to wake up, eat almost immediately and have my coffee around 6 AM.

As prep got harder, I noticed my hunger would hit much earlier, making the hours before my pre-workout meal feel much longer than they needed to.

So instead of changing what I ate…

I changed when I ate it.

I pushed my first meal and coffee back by a couple of hours.

It sounds simple, but the difference has been huge.

• Hunger is much easier to manage.
• Satiety lasts longer throughout the day.
• My energy feels more stable.
• And my coffee finally hits when I actually need it.

The biggest improvements don’t always come from doing more.

Sometimes they come from making the right adjustment at the right time.

New Targets 🎯

Training Days
2280 kcal
P: 180g | C: 300g | F: 40g

Rest Days
1970 kcal
P: 180g | C: 200g | F: 50g

THE PLAN WORKS 🐝

68.7 kg.
A new low.
Almost 7 weeks out.

Lately I’ve been thinking about something.

Most people overestimate what they can do in a week.

And massively underestimate what they can build by simply showing up every day.

This prep hasn’t taught me how to suffer.

It’s teaching me how to trust.

Trust the process.
Trust the boring days.
Trust the plan, even when nothing feels special.

Because the truth is…

The best check-ins rarely come after your best days.

They come after weeks of doing the things you didn’t feel like doing.

15k steps.
3 cardio sessions.
Training.
Meal after meal.
No shortcuts.

Just boxes getting checked.

The days are getting slower.

Hunger is getting louder.

Recovery takes a little more intention.

But the goal stays the same.

I’m learning that growth isn’t only physical.

It’s also becoming the kind of person who keeps showing up, regardless of how they feel.

The Hunger Games begin.

Let’s see the final form. 🤘🏻

Move more. 📈

Move better. 🧠

DON’T MISS TODAY CHASING TOMORROW.

10 weeks out.

I’ve been pushing hard lately.

Trying to grow.
Trying to improve.
Trying to build.

This weekend reminded me that the future is built one day at a time.

And today’s job was simply to be present.

Move more. 📈

Move better. 🧠

THIS IS WHAT COACHING SHOULD FEEL LIKE.

The voice message on the second slide stayed with me for a while.

Not because it compliments me.

But because it perfectly describes what coaching means to me.

Most people think they’re paying for a training plan.

Or a nutrition plan.

They’re not.

They’re paying for clarity.

For accountability.

For someone who knows when to push… and when to slow things down.

Someone who keeps them moving forward, even on the days they don’t believe in themselves.

The best coaching isn’t about creating dependence.

It’s about helping someone become more confident, more capable and more independent over time.

That has always been the goal.

Move more. 📈

Move better. 🧠