EMCD Fitness

EMCD Fitness Building muscle + Fat loss tips
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17/06/2026

If you tell yourself that you’re going to perform like s**t, chances are you’re going to perform like s**t.

Snap out of that mindset & if you do yeah might just come out the back end of your diet holding onto all your tissue for once!

1-1 Online Coaching link in bio to apply 🔗

16/06/2026

One of the best things you can do from a nutritional standpoint to help retain strength and performance when dieting down 🔪

This makes a world of difference I find.

Get on it if you ain’t already 👊🏽

The Weekly Round Up 📸 Another week stacking wins and building momentum.Wouldn’t want it any other way!
14/06/2026

The Weekly Round Up 📸

Another week stacking wins and building momentum.

Wouldn’t want it any other way!

Everything you need to know about our next Team EMCD Group Photoshoot 👉🏽20 weeks to achieve your dream physique.16 week ...
13/06/2026

Everything you need to know about our next Team EMCD Group Photoshoot 👉🏽

20 weeks to achieve your dream physique.

16 week dieting phase followed by 4 week reverse for results that last 🤝

This challenge is designed for people who are ready to put in the work, leave the excuses behind, and become their most confident self.

But spots are extremely limited as seven members inside the EMCD community have already claimed their place, leaving only (2) spaces remaining! 🧨

DM me the word “SHOOT” now for details or click the link in my bio to apply now 🎯

58kg → 70kg. Most people would be terrified of that weight gain 📊🫣They finish a diet, see the scale start creeping up, a...
11/06/2026

58kg → 70kg. Most people would be terrified of that weight gain 📊🫣

They finish a diet, see the scale start creeping up, and immediately panic…

So they spend their time trying to stay lean year-round spinning their wheels, stalling progress, and never building the physique they actually want.
ica_campbell_ did the opposite.

Over the last 6–7 months, she trusted the process and fully committed to a structured building phase. The result? Massive improvements to her glutes, hamstrings, back, and delts.

📍 Left: November 2025 — 58kg (1 week out from her first photoshoot)

📍 Right: Today — 70kg

That’s a 12kg (26.4lb) increase in bodyweight.

Yet look at how tight her body composition has stayed. Her waist remains small while we’ve added dense, quality muscle in all the right places.

She absolutely nailed her reverse diet and gaining phase, setting herself up for an incredible prep now!

This time around, she’s going to step in front of the camera leaner, fuller, sharper, and her physique will be on a whole other level 📈

And that’s exactly why building phases matter!

If you want to learn how to take your physique to that next level and you want to showcase your hard work at a professional level, this is your sign.

Doors are now open for our next EMCD Team Group Photoshoot. (2) spaces remaining! I

I’ll coach you through every stage of the process from your training and nutrition, right through to peak week and everything else in between before bringing the whole team together for an elite photoshoot experience.

DM “PHOTOSHOOT” or click the link in our bio to apply.

Let’s finish 2026 in the best shape of your life.

10/06/2026

The First Team EMCD Group Photoshoot Is Officially Live.

I’m genuinely excited to help a select few of you finally build the physique you’ve been dreaming of.

This prep isn’t just about transforming your body. It’s about stepping into a structured environment with driven, like-minded individuals who are committed to levelling up together.

At Team EMCD, we specialise in bringing people together and building physiques that truly stand out.

The group photoshoot will take place on the 18th of November, with behind the lens capturing everything on the day.

What’s included:

• A fully tailored training plan built around your goals, schedule, and experience level

• Individualised nutrition coaching and guidance to maximise results

• Weekly private video check-ins to refine technique, adjust strategy, and ensure consistent progress

• Daily accountability and direct support to keep you on track and answer any questions

• Access to an exclusive community of motivated individuals all working towards elite-level results

And of course, to mark the end of the prep, you’ll take part in a professional photoshoot designed to showcase the physique you’ve built and the progress you’ve earned.

If you’re ready to commit properly and want to be part of a results-driven environment, this is your opportunity.

Due to demand, only 3 spaces are available.

To apply, DM me “PHOTOSHOOT” or click the link in my bio.

Let’s unleash your true potential.

08/06/2026

How to get more out of your bicep cable curls when working in the lengthened position 👊🏽

Also little tip as well to keep your wrists feeling good.

Coaching link in my bio 🔗

Bodybuilding Prep Physique Update - Week 3 / 18 📸Started prep at: 81.9kgCurrent bodyweight: 81.6kgUsually when you start...
07/06/2026

Bodybuilding Prep Physique Update - Week 3 / 18 📸

Started prep at: 81.9kg
Current bodyweight: 81.6kg

Usually when you start a fat loss journey you see a BIG initial drop in scale weight after making any sort of adjustments. That hasn’t been the case for me…

I’ve nailed the plan to a T so far, we’re two sets of aggressive adjustments deep now and my bodyweight has barely budged. This is EXACTLY why you NEED to have other tools in place to monitor progress ie: physique shots.

I’m clearly leaner this week, the scales just ain’t reflecting it!
If I didn’t have these shots to compare against I would be absolutely baffled…

But since the look overall has drastically improved I’m not too stressed & instead of making more adjustments chasing fast results we are actually going to be patient, keep the set up the exact same & wait for bodyweight to catch up because at the minute we feel it’s lagging behind…

So lesson of the day is to track MULTIPLE forms of progress don’t just rely solely on one 📚

My training has been going ridiculously well the last few weeks now that I’ve settled back into routine in Ireland again. Numbers are progressing week to week & I’m going to keep that going for as long as I physically can. Hopefully I can grow a bit more into prep 🎯

Recovery is absolutely perfect. Think we’ve definitely hit the sweet spot with training volume & my sleep lately has been top tier!

Food is in a really good spot. Zero food focus & not struggling at all with hunger. I have a funny feeling no matter what adjustments come my way over the coming weeks it won’t be as bad as my 2024 photoshoot prep! 🎯

Time to put in another solid couple of days. Let’s get it!

06/06/2026

When in doubt pen & paper it out.

Honestly lads, since I’ve made the switch to pen and paper at the beginning prep I’ve noticed a massive difference in how I feel mentally going into my workouts.

Spending 5 minutes in the car before going into the gym writing down what’s on the plan for the day massively helps focus me up & it definitely helps me get me in the zone…

Absolutely love the fact that I get to leave my phone in my gear bag when I train now, I’m not constantly checking messages in between sets or doomscrolling TikTok / Facebook marketplace…

And one of the biggest benefits is that I’m blasting through my workouts so much quicker nowadays!

We already spend enough time on our phones day to day. I’m doing whatever I can to limit it because I feel so much better when I do!

Give it a whack & let me know how you find it!

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