Train With Romain

Train With Romain Create a mind for the body you want

09/04/2026

HYROX SLED PULL

08/26/2026

1. Calories – the biggest lever. Eat less than you burn to lose fat, more to gain, matching maintenance to hold steady. Nothing else matters if this is off.

2. Protein – hits your target daily, non-negotiable.

• General health: ~0.7–1g per lb of bodyweight
• Building muscle / cutting fat: ~1–1.2g per lb of bodyweight
Spread across 3–4 meals if you can.

3. Fat & 4. Carbs – fill the rest of your calories, and here you have flexibility. Both are viable fuel sources; it’s about what makes you feel and perform best.

Try a few splits and see how you respond (energy, gym performance, hunger, sleep):

• Balanced: 30% fat / 40% carbs
• Lower carb: 40% fat / 30% carbs
• Higher carb (good for heavy training): 20% fat / 50% carbs

(Protein makes up the remaining % in each case.)

Give each split a week or two before judging.

08/18/2026

Wanna look like Shay Mitchell or Brooks Nader ?

If you’re training with real intention to build muscle, that’s probably not the right benchmark. Your genetics, race, and background all factor into what’s realistic for your body.

A better goal? Just be stronger and better than you were last year. It’s healthier, and way less frustrating.

08/15/2026

301 CHALLENGE:
Bodyweight loaded on the bar for:
100 reps squat
100 reps bench press
100 reps deadlift
1 mile run

My time: 59:58
Aldo: 1:19:40

That was brutal 🔥
Shoes powered by
#301

08/10/2026

Breakfast Routine 🍳

4 eggs
2 slices sourdough
225g kefir
1 apple

Protein, carbs, fiber, and calcium, all in one plate.

Pro tip: Keep your yolks soft and runny. Overcooking firms up the fat-soluble vitamins (A, D, E, K) and antioxidants like lutein, making them somewhat more prone to degradation, so a runny yolk holds onto slightly more of its nutritional value.

08/06/2026

8 weeks out from HYROX TORONTO 🇨🇦
Time to prep for it, now!

07/31/2026

Feeling sick? Do this
Higher doses of supplements:
- 2-3g of vitamin C
- 6000-10000 UI vitamin D3
- 3-4 zinc lozenges

Oregano oil:
- 4 drops twice a day

If no fever:
- sauna/hot tub for 10-15 min max
- back to training weak b*tch

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