Daan Mansens

after recomping now midway in to his growth phase

Started at 78kg’s on the left and now 85, aiming to continue pushing this up to a solid 100 before we look at prep or a tidy up.

Timo is meticulous with his ex*****on of the plan and it shows !

in the midst of our first offseason together, solid 10kg’s added since the start here and plenty of room to grow still.

Appetite still sky high and digestion running well, training moving forwards and recovery holding up.

On to more mass

at 7 weeks out

Check in frequency just ramped up as changes start to happen a bit faster here, big drop this morning which is showing here.

2 back to back highdays tomorrow and Wednesday, then back to digging. Glutes starting to show here at 7 weeks out, this will be fun.

113kg this morning still.

2021 -> 2024 

3 Years of relentless work together 

Building quality tissue takes time

85KG to 110KG

Currently in the middle of a growing phase and no signs of slowing down yet!



Mid offseason update for .espinosa as we are currently running the second push phase of this offseason after his last show, which was May last year.

95kg -> 115kg over an 8 month period gradually adding tissue and getting stronger.

Aiming to land this somewhere in 2025.

Fully packed posing seminar with .physiques last weekend, just doing what we love !

Helping each other to get better and grow as a community 🤝

Sponsored by &

Finishing up the first push up phase for and he legit looks like a different human.

Absolutely tremendous work from his side here, both in prep and in offseason, and thats what makes the difference between a good and a exceptional athlete 🤝

66 kg to 91 kg

Here’s a Throwback from Ireland since I haven’t been able to train upper body with any decent level of intensity for the past 7 weeks.

Things are starting to feel better so I’m hoping I can start slowly training upper body again and get back to building. Taking it day by day though.

Turns out it wasn’t just the LHB tendon, but I also had a tear in mu subscapularis tendon and tendinitis in my supraspinatus tendon. Basicly a cluster fk.

For the first 5 weeks I tried working around it but it was only getting worse, so took 2 weeks completely off for upper and only done some scapular work.

Mentally a hard one to deal with for me, but I realised that this now too is just part of the journey. Accept it as it is and move on.

Still in pursuit 🫡

Our coach showing he walks the walk.

80kg -> 95kg LEAN.

Swipe twice to see how we ended the push up phase before we brought him down to lower bodyfat levels again.

Pushed him up to 107kg’s over this last gaining phase. Main focus points were back and legs, which both have grown nicely!

Dyo is meticulous with his approach and it shows !

Now to repeat this and put another 10-15 on

If you want to work with Dyo, just click the link in the bio 🫡

More than likely i’ve just said something really dumb 😂

Right before stepping on stage with my teammate

Somewhere around June last year shooting for

Time really does fly when you’re out there chasing goals

Somewhere in April

Hope they’re bigger now 🌝

No slacking this offseason, everyday has to be bang on.

Post Christmas updates, business as usual.

121,6 this morn and feeling comfortable, bring on more !

Post workout offseason updates at 6 weeks in to cruise now.

Strength is slowly moving forward and bodyweight quite stable at 120-121

Just focussing on day to day actions now, trying to move forward where I can 👊

Celebrate your wins !

I myself am always guilty of not really taking time to stand still and appreciate my wins. Always straight on to the next goal, and whilst that is important too, I have to remind myself to also be in the present.

So in that light I decided to frame this and hang it up in my home office 🙌

Offseason update sitting at 121-122kg fasted 267-268lbs

Got sick last week and had to do a devolume week which seemed to be a blessing in disguise. Supercompensationg thing is real 😂

Worked up to quite some training volume over the past mesocycle, recovery was handling it but after this devolume week strength is climbing fast !

Still cruising here, got another 6 weeks for sure.

Overall happy with composition here at 121kgs, excited for the push phase ahead.

Currently stationed at home sick, so naturally here’s a throwback from one of the best days of my life so far.

This is me posing in front of a bridge to let you know that and have a 20 Day christmas sale going on with new deals every day!

Today’s deal: 3 for 2

Stock up for the winter season ahead 🫡

Some shots from this morning’s updates to

Really happy with posterior development in that rear double, and its very rare that I’m actually happy with my updates but today I can say I am !

Coupla weeks into this cruise now, just trying to inch forwards. Or as says: creating more inches 😂

Bring on another week !

Posting a selfie cuz I feel like it 👸🏼

Steady at 120 now.

Cruising.
Hungry.

Life is good.

took 🥉 twice in her first competition !

2 years in the making and a no quit mentality, proud of you champ !

got first callout in Novice and Open bodybuilding light heavyweight AND first callout in classic (with a big lineup of 16 guys)

Our objective for this prep was to bring about an improved package and thats what we did, now to build some more size !

.bs Takes home the silverware !

🥇 True Novice
🥇 True Novice overall
🥇 Novice
🥇 Novice Overall
🥈 Classic Open

This was Koen without a proper offseason, just a 10 week prep, tomorrow we go one more time and then it’s time to build. Next season is going to be fun 😈

Do you think you need a new ✨Approach✨ to reach your bodybuilding goals ?

I see guys using coaches like its tinder these days, thinking that’s what will bring them to the next level (even when they didn’t even fully follow the plan with their previous coach 🤡)

This picture here is all done under 1 coach. The main man And took from 2019 to 2023. That’s right 4 years under the same eyes, largely with the same approach.

If you truly want to learn what works for you you need time, run through a program, keep what works and cut out what doesnt, then rinse and repeat and eventually the formula starts to come together.

If you jump ship all the time you basicly start back at zero, even though that other coach may have a different approach, at the start it’s still generic.

Only once you’ve been through it for some time you will be able to tell what works.

If you don’t win your first show then look at yourself first before looking at others, there’s a thousand lessons to learn from not winning a show, USE THEM.

If you put in the work before you put out statements and actually be patient enough to let that work come to fruition, you will progress faster.

Just my 2 cents here, do with it what you want 🫶

Kind of a nostalgic day for me being back on the gym floor training people.

I’ve been a PT for years before I went online. Which in my opinion is invaluable. Nowadays everyone and their mother is an online coach, but how many of them have actually earned their stripes ?

Working with a wide demographic of people in REAL teaches you alot about the body, but also alot about the psychology of people. Which are 2 things you need to know a lot of if you aim to help people out.

Coaching is more than just going through an online course and calling yourself a coach on IG.

Earn your stripes

Rant over 😁

This would be the perfect picture for some kind of deep quote but im gonna have to disappoint you, I don’t have any.

Fasted Offseason update hovering between 119-120 (263lbs)

Finishing off the rebound phase here 2 months post show.

This is my heaviest ever, and I feel that but I have to say i’m carrying it quite easily. Kept cardio in at 30 mins daily and steps at 10K or above so I feel quite comfortable here.

We’ll enter my planned cruise next week and hold that till health markers are in a good spot.

ECG/Echo and Bloods are all planned in and ready to be checked.

Training has been moving up slowly, starting to gain my energy levels back now sleep is in a good spot again.

Excited for the offseason ahead!

Can you take me higher 🎶

Double U Double M