Marcus Filly

Marcus Filly I'm , Functional Bodybuilding founder and creator and 6x CrossFit Games athlete
(7)

09/09/2026

Stop doing cardio and start building muscle. Especially if you’re over 40. Muscle is the foundation for everything. Strength, durability, looking good, and feeling good for the long haul.

Comment “PLAN” and I’ll send you my free guide to building muscle after 40.

Nobody plans 5 restarts before 41.Every time I walked away from something, I was scared: the med school, competitions, a...
09/09/2026

Nobody plans 5 restarts before 41.

Every time I walked away from something, I was scared: the med school, competitions, and the identity I built around being an athlete, but every chapter that ended made room for a better one to start.

If you’re in one of those moments right now, you don’t need the next chapter figured out before you close this one.

What’s something you started over on that turned out to be the best decision you ever made?

09/08/2026

DM me “FUEL” for my full nutrition guide to stay lean over 40!

If protein is the anchor, fiber is what makes it hold.

Here are the 10 high-fiber foods I eat every day.

Save this list and aim for 30 to 40 grams a day spread across your meals.

09/08/2026

DM me “PERSIST” to get my full knee pain protocol with more exercises like these inside the Persist app.

Every one of these 6 exercises targets the muscles that protect your knees: VMO, glute medius, adductors, and the stabilizers around the joint. All this with no heavy loading and equipment, just controlled bodyweight work that builds resilience from the ground up.

Which one of these are you trying first? Drop it below.

09/08/2026

I was ashamed of my body: I was staying way too lean year round, under-eating, terrified to fuel myself because I thought bulking meant getting fat, and that went on for years.

I finally got a coach who helped me stop obsessing over how I looked and start training for performance. When I started getting stronger and competing again that shift changed everything.

It gave me a ten year stretch where I stopped thinking about my body every day and started chasing something I could control through healthy behaviors.

Have you ever let how you look hold you back from giving your body what it needs?

09/07/2026

DM me “FUEL” for my personal nutrition guide for men over 40!

Nutrition hot take: you’re probably tracking protein and completely ignoring fiber.

I made this mistake myself: I did a carnivore experiment, ate zero fiber for months, and my cholesterol went to dangerous levels. When I brought fiber back to 70+ grams a day, everything came back down.

Simple rule: 15 grams of fiber for every 1,000 calories you eat. Anchor around protein AND produce.

09/07/2026

Not training glutes because you’re a man? That’s an automatic F tier.

Your glutes protect your back, keep your knees healthy, and are the reason you can actually move well over 40… So stop skipping them.

Want a training plan built for your own body and goals? DM me “COACH” and let’s chat.

glutetraining legday gymtraining

09/07/2026

Most coaches stop at the symptom.

A client says, “I didn’t do the thing.”

Most coaches adjust the plan. Great coaches ask why.

The first answer is rarely the real problem. You have to keep digging until you uncover what’s actually getting in the way.

That’s where real coaching happens.

Do your coaches ask why, or do they just adjust the spreadsheet?

20 years of fitness, five career restarts, and one Instagram caption that changed everything.From medical school dropout...
09/06/2026

20 years of fitness, five career restarts, and one Instagram caption that changed everything.

From medical school dropout to CrossFit Games competitor to the moment I wrote “Functional Bodybuilding” for the first time and had no idea what it would become.

If any of it sounds familiar, you’re in the right place.

Follow MARCUS FILLY.

09/06/2026

DM me “PERSIST” to get the link to my full knee health protocol inside the Persist app.

5 minutes a day is all it takes to start building stronger, more resilient knees. Do these 4 exercises daily as a warm-up or on their own and your knees will thank you.

Save this, try it tomorrow, and come back to tell me how it felt.

Follow MARCUS FILLY for more!

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