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Full Name: Adam Pfau: Fitness & Nutrition

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Username: apfau UNVERIFIED

Biography: ɪ ᴍᴀᴋᴇ ғɪᴛɴᴇss ᴇᴀsʏ ᴛᴏ ᴜɴᴅᴇʀsᴛᴀɴᴅ ♂

Website: https://www.apfau.com/

Instagram Profile Stats

Followers: 1.2M

Posts: 2.8k

Average likes: 11.6k (0.98%)

Average comments: 131 (0.01%)

Average total engagement: 11.7k (0.99%)

Average posts per day: 2.4

Instagram Media (sample)

Tuesday Caption: GET A BIGGER CHEST by @apfau - If you enjoy my content, make sure to follow
28th me, @apfau for daily fitness content . - Chest is probably the body part that gives
July people the most trouble. It has always been one of my personal strengths though.
2020 Here are some tips to get the most out of your chest development. - First, higher
frequency is important. No more Monday is International Chest Day (ICD for short).
You can train chest on Monday (although I recommend doing it on any other day to
avoid the mad rush) but you should also be hitting chest at least one other time
during the week. I like to make the first chest workout a bit heavier geared towards
strength and the second one lighter. - Second, leave your ego at the door. Every
single person has probably tried to bench more than they’re capable of. Bench
press is actually a great exercise but only if you’re doing it with proper form and
using your chest to move the weight. - Third, emphasize some incline movements.
The upper chest is typically more difficult to develop. I always start my second chest
workout with incline for this reason. You can’t lift as much on incline as you can on
flat bench which is why I’ll usually use flat bench as my main exercise on my
strength day but I’ll use incline as my main exercise on hypertrophy day. - If you are
struggling with your , setting up , and designing an
, check out my by clicking the . - If
you’re interested in working with me 1 on 1 for a custom plan tailored to your goals,
send me an email at pfaufitness@gmail.com for more information on online
coaching. - #chestworkout #chestday #chesttraining #gymtips #workouttips
#benchpress #musclebuilding #gainmuscle #leangains #gains #buildmuscle
#weightlifting #lifting #liftingweights #fitnesstips #musclegrowth

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Tuesday Caption: Would you ever accuse the guy on the left of not being natural? I doubt it. You'd
28th probably want to give him lifting advice and tell him cargo shorts went out of style 5
July years ago. But, when people see the picture on the right, the accusations fly in. The
2020 funny thing is I am in close to the same shape in both photos. I weigh a few more
pounds on the left than on the right. - But on the left, I wasn’t at competition levels
of body fat under perfect lighting at just the right angle. Combine that with a fairly
loose fitting shirt, bad lighting, and cooler body temperature (hiding those veins), I
just look normal. Now, compare that to the picture on the right which was taken in
perfect conditions. I was in peak shape, had a tan, a pump, good lighting, good
angle, and professional photographer. - So, what's my point? You can never judge
anyone from a single picture. There are so many factors to take into account to
really get the full context. Despite some people on here being convinced I must be
using something no matter what I do or say, I've met some of you in real life and I
think you could vouch that I look pretty natty. Without having other people in the
photo, it’s difficult to get an accurate portrayal of size. If I stood next to Phil Heath,
even in my competition shape, I’d look like a toddler next to Shaquille O’Neal. - If
you are struggling with your , setting up , and designing
an , check out my by clicking the . - If
you’re interested in working with me 1 on 1 for a custom plan tailored to your goals,
send me an email at pfaufitness@gmail.com for more information on online
coaching. - #bodybuilding #natty #nattybodybuilding #naturalbodybuilding
#fitnessmotivation #physiquegoals #transformation #fitnesstransformation
#transformationtuesday #fitfam #igfitness #fitnessgoals #bodybuildingmotivation

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Monday Caption: CALF RAISES - If you enjoy my content, make sure to follow me, @apfau for daily
27th fitness content . - Here’s a helpful and funny post by @nattyknowledge on calf
July raises. You should always prioritize form over weight on any exercise but since
2020 calves are a small muscle and typically very stubborn when it comes to growth, it’s
even more crucial that your form is on point when you perform calf raises. - The
Achilles tendon is located right behind your ankle. Its role is to absorb as much
force as possible (just ask Kevin Durant). When you go too heavy and bounce the
weight, you’re going to be placing a lot of emphasis on your Achilles instead of your
calves. That’s not the goal of calf raises. - Instead, control the weight going both up
and down. Focus on getting a good stretch at the bottom and then a squeeze at the
top . - If you are struggling with your , setting up , and
designing an , check out my by clicking the
. - If you’re interested in working with me 1 on 1 for a custom plan tailored to
your goals, send me an email at pfaufitness@gmail.com for more information on
online coaching. - #calfraises #calfworkout #lowerbodyworkout #workouttips
#exercisetips #gymhelp #gymtime #buildmuscle #lifting #weightlifting #gymhelp
#teamnocalves #legday #legexercises #legdayworkout

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Monday Caption: BULK UP FAST by @apfau - If you enjoy my content, make sure to follow me,
27th @apfau for daily fitness content . - Everyone wants to gain muscle as fast as
July possible but if you try to rush the process, you’re going to get fat. If you’re a
2020 complete beginner, you should aim for 2-3 pounds per month. If you’re an
intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is
more appropriate. - First, you should eat in a small caloric surplus and focus your
diet on mostly healthy foods, not junk. It’s ok to incorporate some junk but don’t fall
into the trap of thinking that bulking means eating garbage. I like an 85/15 split or
90/10. Swipe left some meal ideas by @theskinnysurvivor as well as a template to
follow to build your own meals. - Second, focus on compound lifts. You can include
isolation exercises as well but developing your overall strength on the main
compounds is your best bet to gain overall size and strength. - Third, get enough
sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most
powerful recovery tool and that is when your body repairs itself. Getting adequate
sleep is a more powerful testosterone booster than any supplement. - If you are
struggling with your , setting up , and designing an
, check out my by clicking the . - If
you’re interested in working with me 1 on 1 for a custom plan tailored to your goals,
send me an email at pfaufitness@gmail.com for more information on online
coaching. - #bulking #bulkingseason #bulkingfood #musclefood #musclemeals
#musclegain #buildmuscle #bulkup #weightgain #musclebuilding
#musclebuildingfoods #leangains #gains #howtobuildmuscle #gainmuscle

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Sunday Caption: For all of my new followers and those of you who weren’t aware, I wrote an ebook
26th to help you set up your diet and training, bust some common fitness myths, and
July help you reach your fitness goals. Click the link in my bio (or just go to apfau.com)
2020 to see a ton of reviews as well as some sneak peeks inside the book. You can also
click the story highlight on my page for a video explanation from me going over
what exactly my ebook is about. - This isn’t a miracle book. It does not include
some secret magic diet or workout routine that promises your dream body in 30
days. Rather, the goal of this book is to provide you with a foundation of information
to allow you to bypass that initial stage of confusion and frustration when you first
get into working out and dieting. We’ve all been there when we have no idea what
the best routine or diet to follow is and we hear different opinions from everyone.
This will help you get on the right path so you can start seeing results.⁣ ⁣- Topics
Include: - 1. 10 Things I Wish I Knew When I Started Lifting - 2. Diet and Nutrition *
How to Calculate Maintenance Macros with Step by Step example⁣ * Deciding to
Bulk or Cut⁣ * How to Bulk Correctly⁣ * How to Cut Correctly⁣ * Dealing with Skinny Fat⁣
* Sample Meal Plan to Hit Maintenance Macros⁣ * Sample Meal Plan with
Adjustments to Gain Muscle⁣ * Sample Meal Plan with Adjustments to Lose Fat⁣ *
Recommended Food Sources * Transitioning Between Bulking and Cutting⁣ *
Flexible Dieting/IIFYM Explained⁣ * How to Adjust Calories When You Stall⁣ * How to
Track Macros When Eating Out⁣ - 3. Training * Overview of Each Type of Routine⁣ *
Strength vs. Hypertrophy Explained * Progressive Overload Explained⁣ *
Recommended Beginner Workout Routine * Beginner Workout Routine⁣ *
Intermediate Workout Routine⁣ * Advanced Workout Routine⁣ * Full Body Routine⁣ *
Upper/Lower Split Routine⁣ * Push/Pull/Legs Routine⁣ * Cardio Recommendations -
4. Supplements * Recommended Supplements⁣ * Unnecessary Supplements⁣ -
⁣Additionally, if you purchase the book you can email me or DM me any questions
and I’ll be happy to help.⁣ Now available in Spanish, Italian, French, and German in
addition to English.

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Sunday Caption: OVERHEAD PRESS by @apfau - If you enjoy my content, make sure to follow me,
26th @apfau for daily fitness content . - Overhead presses are one of the most effective
July exercises for building your shoulders. You can do them seated or standing. You can
2020 also do them in front of you or behind your neck. However, I strongly advise NOT
doing them behind your neck. - My most serious lifting injury was in 2009 when I
was doing behind the neck presses and accidentally went too far down and felt
something pop in my left shoulder. I couldn’t do any presses for about 3 months or
even hold the bar to do squats. I may have just been an idiot but behind the neck
presses are certainly more dangerous as they put your shoulders and rotator cuffs
in an awkwardly stretched position. It’s just not worth the risk in my opinion when
doing them in front of you is just as effective and will get you the same results
without the risk. - If you are struggling with your , setting up
, and designing an , check out my by clicking the
. - If you’re interested in working with me 1 on 1 for a custom plan
tailored to your goals, send me an email at pfaufitness@gmail.com for more
information on online coaching. - #shoulderpress #overheadpress #militarypress
#shoulderworkout #gymvideos #workoutvideos #workouttips #fitnesstips
#weighttraining #gymtips #fitnesshelp #shoulderday #personaltrainer #fitnesstrainer
#fitnessvideos

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Likes: 5.47k

Comments: 82

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Sunday Caption: PRE-CUT VS. FRESH FRUIT by @apfau - If you enjoy my content, make sure to
26th follow me, @apfau for daily fitness content . - Both of these were the same price.
July However, the pre-cut one was only 450 grams which is less watermelon than I
2020 usually eat in a day. The whole watermelon gives almost 10 times that amount. - It’s
common sense that if you cut it yourself, it will be fresher since the pre-cut one had
to have been previously cut, shipped to the store, and then stayed on a shelf until
you picked it. I did eat these pre-cut slices and the difference in taste was more
significant than I expected. - From a cleanliness perspective, especially now, I
much rather handle the entire preparation myself than rely on strangers at the
grocery store. - Obviously, pre-cut is more convenient but like most things in life,
choosing convenience will cause you to sacrifice something else. If you can, I
suggest taking 10 minutes out of your week to cut it up yourself. - Plus, for those of
you who watch my stories, you know I enjoy hunting my watermelons at the grocery
store, seducing them into the back seat of my car, buckling them up for safety, and
then cutting them up into pieces at home. Where’s the fun in buying it pre-cut? .-
If you are struggling with your , setting up , and
designing an , check out my by clicking the
. - If you’re interested in working with me 1 on 1 for a custom plan tailored to
your goals, send me an email at Pfaufitness@gmail.com for more information on
online coaching. - #diettips #diets #losefat #healthtips #eatsmart #nutritiontips
#eatclean #mealprep #fitfood #weightlosstips #dietfood #dietplan #fatlosstips
#eathealthy #calories

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Likes: 14.02k

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Saturday Caption: FOODS FOR FAT LOSS by @apfau - If you enjoy my content, make sure to follow
25th me, @apfau for daily fitness content . - While there are no foods that specifically
July cause you to burn fat, there are better options that will make losing fat easier. All of
2020 these options have at least one of the following qualities: they’re low calorie, filling,
convenient, and/ or high in protein. - To lose fat, eating in a caloric deficit is
necessary which is why low calorie foods are beneficial. However, when you’re
eating in a caloric deficit, hunger usually becomes an issue. That’s why selecting
foods that are more filling is helpful. High protein foods are typically more filling.
Additionally, one of the biggest struggles people have when dieting is eating crappy
on the go when they’re hungry and don’t have any food with them. That’s where
convenience is key. A low calorie protein bar is a better option than going to the
McDonald’s drive thru. - Like I said, none of these are “magic fat burning foods.”
Instead, they’re helpful to include in your diet since they have qualities that will
make losing fat easier. And of course, you’re allowed to stray from your diet from
time to time . - If you are struggling with your , setting up
, and designing an , check out my by clicking the
. - If you’re interested in working with me 1 on 1 for a custom plan
tailored to your goals, send me an email at pfaufitness@gmail.com for more
information on online coaching. - #dietplan #diettips #dieting #fatloss #eatclean
#flexibledieting #iifym #fatlosstips #weightloss #weightlosstips #loseweightfast
#losefat #loseweịght #nutritiontips #burnfat #howtoloseweight

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Likes: 9.63k

Comments: 108

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Saturday Caption: PUSH WORKOUTS by @apfau - If you enjoy my content, make sure to follow me,
25th @apfau for daily fitness content . - Here is an example of a push strength and
July push hypertrophy workout. A push day is a workout where you target your chest,
2020 triceps, and front/side delts. These workouts would fit in as your two push days in a
6 day push/pull/legs program. Rest times on strength workouts are generally 3-5
minutes and 1-2 minutes on hypertrophy days. Swipe left for a helpful post by
@kruckifitness showing additional push day options. - If you are struggling with
your , setting up , and designing an
, check out my by clicking the . - If you’re interested in
working with me 1 on 1 for a custom plan tailored to your goals, send me an email
for more information on online coaching. - #workoutroutine #exerciseplan
#exerciseroutine #workoutplan #gymroutine #gymplan #musclegrowth
#musclebuilding #workoutideas #buildmuscle #leangains #upperbodyworkout
#hypertrophy #strengthtraining #weightlifting

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Likes: 11.47k

Comments: 87

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Friday Caption: LATERAL RAISES by @apfau - If you enjoy my content, make sure to follow me,
24th @apfau for daily fitness content . - Lateral raises are one of the only isolation
July exercises to hit your side delts. For that reason, they’re a pretty important exercise
2020 to be comfortable with if you want to fully develop your shoulders. Although lateral
raises do look like a pull exercise, they are for side delts which are a push muscle
and therefore should be trained with other push muscles. - The most common
mistakes are using too much momentum and leading with your wrists. By leading
with your wrists, you end up putting more emphasis on your front delts instead of
your side delts. Make sure you lead with your elbows. Additionally, your arms
should be slightly bent rather than completely straight. - Lastly, another concern
people have on these is whether keeping pinkies up is bad for your shoulders.
Although you can cause internal rotation in your shoulders which is not a good
thing, the weight being used is fairly minimal and I’ve never seen anyone have
issues. If you’re overly concerned, feel free to keep your thumbs up instead but I’ve
tried that variation and only felt it in my front delts which defeats the purpose of the
exercise in my opinion. - If you are struggling with your , setting
up , and designing an , check out my by
clicking the . - If you’re interested in working with me 1 on 1 for a
custom plan tailored to your goals, send me an email at pfaufitness@gmail.com for
more information on online coaching. - #shoulderworkout #shoulderexercises
#lateralraises #workoutvideos #workouttips #shoulderday #personaltrainer
#fitnesstrainer #exercisevideo #gymhelp #gymfitness #muscleandfitness
#gymvideos #fitnessvideos #fitnesstips

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