sebgarcia sebgarcia

248 posts   29,619 followers   268 followings

Sebastian Garcia 

When it comes to fitness and “fitness goals” there’s a lot of people out there who don’t want to get shredded or lose weight, but rather gain weight and build muscle. Currently that’s where I’m at
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It’s crazy because a lot of times I feel like my physique is regressing (this shot is a tbt). I know I’ve talked about this often but I share my daily thoughts on here so that’s what I’m doing. Plus I feel others can relate. I’m around 20 pounds heavier now and I have more muscle I believe, but those lines and cuts just aren’t there anymore. It’s almost as if I lost my shape in a sense
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But, I remember when I was much heavier at around 220 and I would look at photos of when I was 16 and lean for competition and felt it was so discouraging looking worse now 3 Years later. But, what was underneath and what was to be revealed soon enough was leaps and bounds ahead of my 16 year old form
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Staying consistent to the surplus and committing to growing is hard for most when it comes to the mental aspect of losing lines etc. but it is absolutely necessary. Now time to drive to the gym and keep plugging away

✅INJURY PREVENTION✅
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⭕️when all is said and done there’s one thing that can keep an athlete, bodybuilder, power lifter, etc. from reaching their full potential. And that is injury
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📝Maybe in a sport like football or basketball where there are standards to be met in training and constant competition it is harder to prevent injuries. But in bodybuilding and weight training there are no constant competitions or deadlines that are forcing you to run the risk of overreaching and getting hurt
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⌛️Be smart, train smarter not harder and remain injury free for the years and years that it will take to reach your full muscular potential
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🏅unfortunately, it really is underrated how important it is to remain injury free. It can sometimes be difficult to see beyond that set or that workout and think, will this extra set, this extra weight injure me and potentially set me back for months
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💯stay injury free by:
1️⃣Taking a calculated approach to your training (programming for safe and realistic progression over time)
2️⃣being smart DURING training, if something feels off maybe pull back
3️⃣SMARTER not harder
4️⃣focus on MOBILITY! It’s so easy to just walk in the gym get right to working out go home and not even think about the tedious task of mobility. But it is just as important as training in the sense that it’s essential for longevity
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🏆train smart my friends

One year ago I posted a photo similar to this one. Under some epic downlighting in some random gym. In the post I talked about gearing up for 2017
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I had already been lifting weights for years and dieting Etc. I had already been doing well in school for years, but I wanted to do something more
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My big goals in 2017 were to put myself out there on social media and grow my personal brand as well as begin online coaching and of course get on a bodybuilding stage and win
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I accomplished those goals and I did nothing out of the ordinary other than having a specific plan and executing every day. New Years resolutions are nothing without a definitive plan. If your goal is to transform your body in 2018 set that goal and think about one thing you're going to do every single day to get there
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Here are my 2018 goals:
1️⃣Expand my online coaching business with a website, ebooks, and a bunch of free videos on my site for all of you (I've kept my coaching pretty low key this year and have worked with some amazing and dedicated people who are improving daily 🙏)
2️⃣Take my law school entrance exams and finalize my applications
3️⃣commit this full year to improving my physique to set myself up for 2019 contest prep (progressive training, majority in a consistent surplus)
4️⃣Travel more
5️⃣Continue to work on self development
6️⃣Continue to interact with all of those who support my page and have become a part of this community. I appreciate everyone's support over this last year and all of you have helped to completely change my life. Forever grateful

2nd day back in the gym on a structured plan after being a little off throughout the first half of December. It was a true maintenance phase as I dealt with the end of school and traveling
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Maintaining your physique, from a muscular stand point may be easier than some think. Of course try your best to keep your nutrition on point as this will play a large role in physique maintenance as well
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But from a training stand point, aim for around 6-8 sets per body part even just once per week. As far as weight and reps, try to do similar weight for similar repetitions as you were in weeks prior. This is a formula that I have used when I had to take my foot off the gas with training for a week or two. It's always better to do something than nothing

👇HOW LONG DOES IT TAKE?👇
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💯since I posted this pic on my story a few days ago I had a lot of you guys asking me on DM some questions like how long did it take, how did you do it etc. so I figured I'll answer the most common ? in a post
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✅The answer to how long, is there is not specific time frame to weight loss. The secret is taking things slow and making adaptations based on YOUR body.. Someone's time frame may be completely different from yours and there's nothing wrong with that. For me it took about a year, which I'd say is good time frame for anyone to make a drastic change. But, the longer the better
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📚you will feel better mentally and physically and in the long run look a whole lot better. It doesn't "sell" to tell people they should only be losing 1pound per week (give or take), but the reality is that is the best method for overall health, muscle retention, and keeping your metabolism in check
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💯was it difficult at times, sure, did I get impatient and just want to drastically cut calories, yes, but in the end I'm so glad I took things slow and followed @chris_elkins plan. Trust your plan, and the process and stay in the pocket. I know how tempting it can be to just want to lose the weight "as fast as possible"
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💥I'm thankful that I got so heavy, because it taught me a lot about perspective and the mindset of someone who may be overweight and wanting to make a change. It taught me a lot about this journey and how to approach the situation of an extended weight loss period due to an high excess of body fat
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🏆you've probably heard this a million times, but it's a marathon not a sprint🙌🙌

In the live stream yesterday with @itsishakbrah @bkimfitness asked a great question about competing that I get a lot from people who are doing their first competition. It's the do I do men's physique or classic/bodybuilding
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The answer isn't one or the other , rather it is which do you genuinely enjoy more and want to do. Forget placing, just think about what you envision yourself doing. If your dream is to do classic or bodybuilding but you're starting out doing men's physique to get experience, just go for broke off the bat. Even physique guys are MASSIVE lol
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When I did my first show I did men's physique a few years ago, and it was such a mistake personally. I didn't train as hard, I didn't even do legs (😳), and my heart just wasn't in it as much. I wasn't a fraction as excited to get on stage as I was when I made the decision to do bodybuilding
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It's about you vs you and accomplishing your own goals in the "sport". No trophy or placing will justify the personal achievement of taking a competition head on, and surpassing a physique that you never thought was possible
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Also, shout out to this guy photo bombing, dude gave no fucks about the ig photoshoot

The best way to develop a mind muscle connection is to practice it. Practicing movements through a total range of motion, pausing at the bottom to allow the muscle to fully stretch, engaging the chest initially out of the bottom, and squeezing at the top. While good form is always key, I believe the better your mind muscle connection gets the less "tempo'D" you have to be with your training. Mainly because training this way will make it very difficult to gauge your strength, and also very hard to overload with progression schemes. Once again, most of what I share is anecdotal and what I have experienced with myself. I believe there rarely is a one size fits all approach, but that just speaks to the benefit of always experimenting

As a competitor it's so easy to get caught up in comparison or to be so critical of every little insertion. Does the bicep insert long are the lats low, etc. but these little variables cannot be changed. As cliche as it sounds it really is you vs you. I ask myself if I'll ever reach the level of aesthetics that Steve reeves had, or Bob Paris, or Frank Zane. I don't really know , and the only way to find out is to put in the work for YEARS.. There really is no such thing as beating a dead horse when it comes to the talk of genetics and why they should never discourage you. For the average gym goer it's probably not much of a thought. Funny story, when I was 16 I posted a YouTube video flexing and the title was "please rate my genetics".. Yes I was that guy 😂😂 but over the years I've come to not question it, rather just pay my dues and the years and muscle will add up, there's no rush really

In honor of throwback Thursday, here's a pic from around 2 weeks out hitting a posing session in the bevs posing room
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There's 2 things that will make you nervous as you approach a competition
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1. You know you didn't practice your posing enough
2. You're not conditioned enough
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I practiced 15 minutes 3 times per week and it still wasn't enough. I had my shots down in terms of the look, but the endurance needed to pose on stage from 10,20,30 minutes, is insane! I came off stage sweating and completely out of breath lol

Just saw a story from @chris_elkins and it kind of made me thinking to make this post
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For me bodybuilding has never been about complacency. It's always about improving, getting to the next level, and working towards your ultimate potential. My current physique is this, not crazy shredded or anything, 177 pounds, 17 above stage, 12-15% body fat, and I've never felt better
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If you're someone who tries to stay shredded year round for social media, personal reasons etc. that is totally fine and there's nothing wrong with it. But then you cannot complain about not making improvements
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I've been told so many times in dm, comments, about how you "have to stay shredded" and for this and that reason. The reality is I don't train for validation or external reasons. It's just out of passion because it's something I love to pour my energy into and I'm on social media because I want to educate others with informative posts, motivate with physique progress and all that good stuff. Sometimes your goals may conflict but that's the challenge and it's what truly tests your patience and how badly you truly want to fulfill your vision
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The reality is, you can't have everything and sometimes you have to ask yourself the hard questions and what's truly important to you. This was kind of a round about way of saying you have to be willing to put on body fat to grow muscle but for those of you who read the captions you know I don't really just get to the point

Logically, it would make sense that your genetics are the blue print and if you train, no matter what you do, that blue print will become reality.. I agree with this and I don't. I just can't see how it could be fixed in the sense that the pieces fall as they will regardless. Thinking that way takes away the passion and the creativity of training. I'd rather think of it as in your control. Yes your shape is your shape, your insertions are your insertions, but I've always believed it's what you do with it and mold it into your own creation. Your genetics are as fixed as you allow them to be. Throughout the years of training I never thought about genetics, I just trained, had a goal, a vision for my physique, and I just worked towards it. I'm not there yet, but I will continue chipping away every day

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