Iron Elite

PRE WORKOUT

The first supplement I think I ever took was a pre workout. Similar to most ppl. I didn’t quite understand them or what they did back then. I just liked the “pump” or to feel the rush that came from the stimulants.

I didn’t even know there was much of a purpose outside of that. Over the years my understanding has changed and so has my “go to”. PROJECT-1 from has been my go too since it first hit the shelves. Over the years it has only gotten better.

Nowadays I know and understand the need for better quality supplements which is why 1P has been my go to since 2014. PROJECT-1 is packed with some amazing things that are not only good for energy, endurance and pump. But also extremely beneficial in terms adding quality muscle and strength.

Senior through to see why I love it. If you have questions about pre workouts, post workouts, supplements, or training and nutrition please shoot me a DM I am more than happy to help you pick the right products for you and your needs or direction you on your training journey!

Benefits of “The Pump”

Getting a “pump” during a workout refers to the temporary increase in muscle size that occurs when you exercise, USUALLY from resistance training. This is due to a build up of blood in the muscle tissue. This brings in nutrients and oxygen while removing metabolic waste. Most times I will also take a “pre workout” supplement meant to enhance “the pump” to maximize these benefits:

1. Increased Nutrient Delivery: The increased blood flow can help deliver more nutrients and oxygen to the muscles, which can aid in muscle growth and repair.

2. Metabolic Stress: This is one of the things that contribute to muscle growth (hypertrophy), as the muscles are temporarily full with blood.

3. Motivation: “The pump” looks awesome and provides a type of mental satisfaction from looking more “jacked” which can increase the desire to continue training or train harder

4. Improved Waste Removal: Better circulation can help in removing lactate and other byproducts of muscle metabolism, potentially reducing soreness and speeding up recovery.

5. Enhanced Muscle Activation: The sensation of a pump can help you “feel” the muscle working, which can improve mind-muscle connection and muscle recruitment during exercise.

The pre workout supplement that I takes depends on whether I am training in the am or pm, and whether or not I am using something that has caffeine “stim” or cutting off caffeine “non-stim” I have a go to supplement for both. You can see them by checking out the affiliate link in my bio!

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CREATINE FOR PERFORMANCE AND MUSCLE DEVELOPMENT

This is a common question I get asked by my athletes and my lifestyle clients alike. Parents ask about it and so do my female athletes.

“What are your thoughts on creatine”

Here are some basics for all of you out there.

1. Enhanced Energy: Creatine increases muscle phosphocreatine, helping to produce more ATP, crucial for high-intensity workouts.

2. Muscle Development: Studies indicate creatine supports muscle fiber growth, aiding in muscle strength and size.

3. Improved Performance: Effective in increasing strength and power, it’s beneficial for various athletic activities.

4. Accelerated Recovery: Helps reduce muscle inflammation and damage post-exercise, promoting faster recovery.

5. Both men and women experience similar performance and muscle growth benefits from creatine.

🔬 Well-Researched: Recognized as one of the most researched supplements in sports nutrition, its safety and efficacy are well-established.

👍 Generally Safe: Widely considered safe for long-term use, it’s always a good idea to talk to a healthcare professional if you have any reservations or concerns.

When you take someone on as an athlete or client or become a mentor to them, something very important happens!

In that moment you agree to look out for their best interests, you take on the responsibility of not just taking them through the process but also guiding, navigating and growing them through the ups and downs that come with the pursuit of any goal!

Never take it lightly, never forget what your purpose is!

I have had the privilege of watching as she has grown as an athlete, coach, gray Jedi, mentor, business owner and woman. It’s been such a great honor to be her mentor these past several years! I’m proud of you Padiwan! Keep pushing through and pursuing your purpose! You’re doing big and special things that I couldn’t be more proud of!




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**The Power of Simple Carbs Post-Workout!** 🍚🍯

Let's dive into a topic that's often misunderstood: the role of simple carbs after a workout. 🍌 🍞

1️⃣ **Recovery**: After an intense session, our muscles are fatigued and our glycogen stores are depleted. Simple carbs are absorbed quickly, replenishing these stores and providing immediate energy. This accelerates recovery, ensuring we're ready for the next session! ⚡️

2️⃣ **Muscle Building**: When we consume simple carbs post-workout, it spikes our insulin levels. Insulin acts as a shuttle, driving essential nutrients like amino acids into our muscles. This promotes protein synthesis, which is key for muscle growth! 💪

3️⃣ **Performance**: Ever felt sluggish during a workout? That's likely due to low glycogen levels. By refueling with simple carbs, we ensure that our next workout is powered by optimum energy levels, boosting our overall performance. 🚀

Remember, while carbs are essential, balance is key! Pair them with a good protein source and stay hydrated. Let's fuel our bodies the right way and crush those goals! 🔥

Seeing your people win is the one of the best things as a coach!

These kids all work so hard. They are such great kids and give so much effort and discipline to their craft! I’m so proud of every one of them.

In addition:
Yesterday my dude Des took gold in his tournament and told his mom “working with Mr. Dean made such a big difference in my tournament today! I couldn’t help but get a little emotional at the thought that even at this age I’m able to help in some small way the growth of these athletes.

My heart is full today!

HAPPY BIRTHDAY TO MY TWIN FLAME

“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”
‭‭1 Corinthians‬ ‭13‬:‭4‬-‭7‬

is all of those things and more. She is simply the most amazing gift that God could have given not just to me but to everyone she comes in contact with. Since our first day together and till forever and beyond she has captured my heart and completed my soul.

Thank you for being an amazing completion to my life and mother to DJ and Kaylee, spiritual leader to your family and friends. You are everything anyone could ask for and more!

HAPPY BIRTHDAY MY LOVE

I can’t say enough how proud I am of this guy.

It has been a long hard road that he’s traveled. We have known each other almost all of our lives. He’s one of the best people I know and he deserves all of the best things possible.

He’s very much a work in silence type of guy and I respect that so much about him. We have worked together off and on for quite some time but this time he took the initiative to make some massive changes himself and then came to me once he had proven the point to himself to help him dial it in.

It’s safe to say HE’S FREAKING DIALED IN!

This took a long time, it wasn’t an 8,12 or 16 week transformation. This was a grind s**t out for a year type of situation. This was a be disciplined and stay consistent no matter what type of thing. This was a gritty hard won battle type of thing! This was an epic type of thing reserved for someone willing to freaking put his head down, and just WORK !!!!

I love this dude and what he stands for so much.

I am so damn humbled and grateful to have been a part of this journey with him. And as he would say “we are just getting started”

When your WHY is greater than your fear, the obstacles will cease to matter!

As a young father I promised God that I would be worthy of the children and the companion he gifted to me! When I didn’t deserve it.

I have grown since then, I have risen in so many ways and I have also fallen in so many ways.

At the peak of my life a few years ago I realized something needed to change yet again in my life of I was to become who He made me to be. I set out to conquer something inside of me. I leaned into God and decided to leap into something unknown.

Since then all manner of stress, fear, depression and chaos has ensued in my life. God however, has been constant. I fell further harder and faster than I thought. But He always held me close and my family has been there to love me through it all.

Over the past 9 months or so God has worked through me and allowed me to grind back up to a new peak. While my journey is just again beginning I feel so much stronger, so much more clear, and so much more well equipped for what’s ahead!

Glory goes to God in all things, gratitude and love for my family is next in that line. From there it’s every single person that has supported me and been there to support our business, lend an ear, or simply just love me enough to check in and let me know they were there and praying for me!

I wish no I’ll on anyone, I have too much self love and fulfillment for that!

BUT BELIEVE ME WHEN I SAY I’M COMING FOR IT.

RUN IT!

We all have goals and dreams, but remember to take action on the opportunities you have in the lifetime of that opportunity.

We don’t get more time so make the most of the time you have!

If you need help or guidance on your plan, start by sending me a message and let’s make it happen!

WALK BY FAITH!

Nothing great in life comes without immense risk and sometimes immense pain.

I spent so much time praying on “my purpose in life” (God’s purpose for me) now it’s about remembering that all I do gives Him greater glory. In my weakness He showed his strength. In my wandering, He gave me direction! In my submission to Him I found empowerment!

“Remember God does not call the qualified, He qualifies the called” (I heard say that) God has shown me my purpose and my passion in life and I will honor that with everything I have!

I know that no matter how hard things get He is always with me and everything somehow serves His will and His purpose. For that reason I will use everything He gives me to push myself and those around me to be worthy of that blessing!

I miss our sessions brother but I am so grateful for you and watching your journey unfold!

It’s not that easy, but it is that simple!

Lots of people never actually ask themselves what they really want out of life.

But if you don’t know what you’re actually working for how are you ever going to get there?

If you do know what you want, is what you’re doing right now helping you get there?

If it’s not, then I suggest you change course and go another direction.

You can get what you want. You just have to be willing to make the sacrifices to get there!

Go get it!

GYM/TRAINING PARTNERS

Having a training partner or partners is a massively great thing to push yourself and to stay consistent.

The accountability, consistency, push and camaraderie that comes with it can be such a huge benefit. If you choose right!
youssef8 is someone who was a client of mine at one point and become more of a father figure in my life over the years. He has been by my side through the hardest times of my life and the best times of my life. As a training partner when I was smashing strength PRs and at my strongest he was one of a group of guys I trained with in the mornings for my AM elite crew. Since we started working out together again I have already noticed a huge difference in my commitment to the plan, the effort that I train with and the mindset around my program.

Choose the right training crew and watch yourself grow exponentially!

**t

Carbs are not the enemy!
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In my time as a trainer and just being in the fitness industry in general I have pretty much heard it all.
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By far the most common are different myths about carbs. Let me be clear I have nothing against Keto or any other low or no carb diet variations. I believe there is a time and place for most things or sometimes it’s even just a matter of preference for the person.
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The thing to remember is that carbs are meant to be a source of energy that fuels your bodies various systems.
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One thing my trainer and I have noticed is that my body actual responds well to carbs. For that reason I tend to do what I call “carb target” with respect to my training nutrition.
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How does that work?
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BEFORE training I generally have a “simple carb” or something that gets into the system to be used as energy quickly to fuel the workout I’m about to do
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POST workout I have “Ignition” by which is a monosaccharide (single molecule= absorbs quick into the body). This is because after a hard workout my muscle glycogen (muscle energy)is depleted and my body needs to replenish that before it can start the repair process to rebuild the muscle tissue broken down during training.
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When Ignition (simple carb) is paired with a fast absorbing protein it will help speed up the repair process, and reduce soreness. Ignition also has a micronutrient profile which helps boost the immune system back up when its depleted post training.
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Outside of my simple pre and post workout carbs, the rest of the day I do my best to keep my carbs to more complex carbs (oats, sweet potato, potato and whole wheat pasta are some of my regulars)that take longer to breakdown, this personally keeps me feeling less hungry throughout the day so I can focus on work instead of constantly being hungry.
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I have tried a lot of different nutrition methods but by far this is the one that has worked the absolute best FOR ME. Feel free to reach out for more information.

All change begins in the mind!

When you are truly ready to make and create a change in your mind, the body will follow.

Commit to the process, stop looking for a quick fix and a short cut and realize that focus, dedication and intense consistency will win out OVER TIME!

grew in so many ways during this time. She became better physically, mentally and emotionally. As an athlete in BJJ and overall in aesthetics.

The external results are a result of internal growth!

Stay focused!

youssef8



When the rest of the world comes all at once, remember what’s important and stay focused on the task at hand!

It will all come together with time, patience and persistence!

Starting or RE-starting your fitness lifestyle can be so confusing. Here are some of the top suggestions I have for those of you looking to get started.

As spring starts, it bring the knowledge that summer is coming. Now is the time to get moving on your goals while there is still time!

ONLINE COACHING CLIENT
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In the past 2 months this dude has been about as solid as I could ask for. When we did his review he’s basically at straight A’s across the board. He sticks to every workout I program as it is programmed, he gets his cardio done and doesn’t do more or less. He logs all his meals and stays within his variance parameters. He takes his supplements and gets his daily habits checklist in. Sleep, water, journal, literally as solid as they come. All that while having a very young baby, and working a full time high stress job. All of this while constantly striving to be a great husband and generally great person. This is the Iron Elite way!

We are prepping him for a race in May, so come May you will see the next evolution of this dude and I can guarantee you it’s gone be epic! Just wait!!!!

**t

1 day at a time
1 rep at a time

Everything we want is just about the patience and persistence to push past our breaking point just one more ________ at a time!

Go out and get it!

youssef8

You already know what it is 💧

X
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Develop a bulletproof mindset and your body will follow. All things begin in the mind. “As a man thinketh” that which you believe you will be.

Spend time daily reading and expanding your knowledge and seeking wisdom.

Spend time sifting through your thoughts by putting them down on physical paper.

Set your intentions for each day AT THE BEGINNING. Mine begins with devotional and meditation.

Try these 3 things and watch your life take some amazing turns. It has done wonders in my own life!

This after all these many years of working with ppl and creating new lifestyles is always one of my favorites.

This was back before social media, before all my experience and specializations. This was simple effort, hard work and dedication to the simple things by a driven young man with a lot to overcome.

This was one of the first times I truly got to experience a transformation start to finish and see what was possible for a long term client.

Consistent work, on the simple things, over and over again through time will always win.

THIS WAS ROY’s INITIAL CUT RESULT LAST YEAR! BUT JUST WAIT… HE’S been cooking something up!

Last year this was the result of months of training and development. Since this post we have put some good muscle on his frame and he worked into a decent caloric surplus and muscle gain without gaining much body fat! So he began a cut phase this past week.

The key in this phase is to keep his training in a place where we continue to stimulate and work the muscles while not overworking beyond his recovery with minimized caloric intake!

Watch him work and look out for his update in a few months time 🙏🏼

MICHELLE’S TRANSFORMATION

Working with Michelle is fun bc she came with the idea of discipline, hard work and sticking to something.

She had initially had a large weight loss success but came to me bc she wanted to take it beyond what she had experienced that point.

Not only did we get there but I would say it was something pretty great and she has been able to consistently grow in so many ways since then.

We work together to this day and I am always so proud of her!

**t

SWIPE FOR TESTIMONIAL>>>>

When I started working with Cecil (seh•sul) he was looking to add mass after a lifetime of being a hard gainer and performance/combat athlete, actually competing in Muay Thai.

The trick was to be able to put on size while mitigating the body fat that generally accompanies the weight/size gains. Additionally he didn’t want to lose overall functionality and athleticism. Or at least within reason.

We managed to exactly that. From that time on Cecil has also since competed in body building and still is able to maintain training in Muay Thai. He went on to become a trainer/coach himself and runs a very successful coaching business. I consider him an amazing colleague and freind.

****TESTIMONIAL**** SWIPE
I tell my athletes all the time THIS TAKES TIME, WORK, and EFFORT

If you swipe over you can see she says “I trained with Dean for 2YEARS, and we got her in the best shape of her life.

There is so much that goes into this and building people (not just bodies) into the greatest version of themselves TAKES TIME!

I can’t express how awesome this is. The work itself is so pristine and awesome. Thank you brother so much for this. Truly an incredible work of art that I am looking forward to adding to “The Iron Lair”

Thank you so much

Post and feedback from my client/athlete ANH VU • IFBB PRO • ARTIST • COACH 🇺🇸🇻🇳💋]

“Even coaches need coaches. Ty .j.romero for the push 1-2x a week depending on my schedule 🫠 and strongly convincing me to do cardio (even though I am dramatic as f**k about having to do it)”🤣🙏🏼

Working to create and develop the mind alongside the body with ANH VU • IFBB PRO • ARTIST • COACH 🇺🇸🇻🇳💋] has been such a fulfilling and awesome experience! She is undoubtedly one of the most awesome humans I know 🙏🏼