Kyle Lewis @kylelewisfit Twitter profile

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Kyle Lewis

@kylelewisfit

1 month

The 6 biggest things to avoid when trying to maximize muscle gain **Long form** 1.) Not having good measurements of long-term progress - Take progress pics - Track Body composition with a fancy scale - Logging workouts to track reps and weight 2.) Learning form

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Kyle Lewis

@kylelewisfit

3 months

@c_bumstead Bro really posted this 💀

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Kyle Lewis

@kylelewisfit

29 days

“What ith up YouTube” 5x Olympia winner Cbum… also known as Chris Bumstead the Canadian bodybuilder He has proven that his physique is the best in his class He’s been weight lifting since the age 14 I am going to break down his training and see why I think he stands out

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Kyle Lewis

@kylelewisfit

5 months

What is a Fitness Journey? Its more than just “getting fit” A fitness journey is educating yourself A fitness journey is learning to love yourself A fitness journey is learning to be comfortable with getting uncomfortable A fitness journey is striving to be 1% better

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Kyle Lewis

@kylelewisfit

3 months

Want to grow some boulder shoulders? Here’s the cheat code Lateral raises on an incline bench Will provide an unbelievable muscle growth stimulus Why? The muscle is stretched under tension

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Kyle Lewis

@kylelewisfit

4 months

Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym Gym I had a fantastic lift today

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Kyle Lewis

@kylelewisfit

3 months

How do you warm up for your workouts?

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Kyle Lewis

@kylelewisfit

3 months

Want a Dorito back Just add this to your program

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Kyle Lewis

@kylelewisfit

4 months

On average how long do you spend in the gym?

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Kyle Lewis

@kylelewisfit

3 months

Sleep Why is sleep so important for your over health? It’s pretty obvious but The little details don’t matter too much with this one All you need to know is that it will help you to build big juicy muscles burn fat more efficiently Work better and more efficiently

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Kyle Lewis

@kylelewisfit

2 months

How your plate should look

Kyle Lewis

@kylelewisfit

2 months

What does a balanced plate look like? Well in case you forgot Here you go Next time you go to order out at a restaurant or start cooking Think of this picture and ask yourself Hmm do I have a balanced meal here? Or… am I wasting my time and money eating absolute

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Kyle Lewis

@kylelewisfit

15 days

I love my super fancy gym with super expensive equipment and great lighting But it’s not needed Hit some arms this morning at my company’s gym It’s got old a** stuff and not much for equipment But I got er done And a great pump was achieved

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Kyle Lewis

@kylelewisfit

4 months

Instant gratification mindset needs to go When starting your fitness journey it's not about rushing to the goal weight Or trying to lift the heaviest weight as soon as possible Or getting as big as you can right away Unfortunately… That's just not how it works It's

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Kyle Lewis

@kylelewisfit

2 months

Difference or no?

Kyle Lewis

@kylelewisfit

3 months

How are we lookin chat? On the left is the most recent pictures of me The last video was me peak bulk around 188lbs The second to last video is me at 180lbs I am currently sitting around 174lbs

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Kyle Lewis

@kylelewisfit

4 months

Cable RDLs They are just okay ▶︎ Weight Placement ► It is hard to keep the weight directly under you like you can with a barbell or dumbbell which can cause some people lower back pain when doing this variation ▶︎ The Setup ► Typically you need more

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Kyle Lewis

@kylelewisfit

4 months

Sometimes you get tired of going to the same gym all the time It pays to take a day and lift in a different environment My girl and I just tried this other gym and the lift was so refreshing

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Kyle Lewis

@kylelewisfit

29 days

As a fitness coach I cannot promise I will fix all your problems In, fact fixing things FOR you is not my goal My goal is to accelerate your learning and growth in fitness Show you what works scientifically Help you get started if you are completely lost Then hope

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Kyle Lewis

@kylelewisfit

4 months

Can't grow your glutes? Do these few things ► Think about a good stretch under load ► Time under tension ► Are you able to easily load and progress the movement Glute growth will come from any kind of split squat I.E This curtsey lunge has been my favorite recently

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Kyle Lewis

@kylelewisfit

2 months

Vegan Keto Paleo Carnivore Low carb What do all these diets have in common? They suck Kidding… kinda They produce results fast Too fast What do I mean by that I hear all the time Someone was on this diet and they lost 40lbs Then… they gained it back

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Kyle Lewis

@kylelewisfit

17 days

Kinda did my girls blender bottle Might get one myself Pink as well

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Kyle Lewis

@kylelewisfit

2 months

You Yeah you scrolling on X I want you to think of what you feel like day to day Now Think of what you dream to feel like day to day The kind of person you dream of becoming

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Kyle Lewis

@kylelewisfit

4 months

Do you ever feel anxious or terrified when stepping into a gym by yourself? You step in and think “There are just so many machines” “I don’t know how to use all of them” “There are so many people by the free weights” “I don’t know the correct form, is that person

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Kyle Lewis

@kylelewisfit

4 months

How my plan has changed for leg growth I do not do leg extensions for my quads at the moment I have seen much greater growth My favorite go to movements right now are • Squat • Single leg - leg press Squat movement… lower weight higher reps Elevated heels for

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Kyle Lewis

@kylelewisfit

3 months

Chest growth Chest growth happens from the pecs being stretched Not from pushing a shit ton of weight Take a day and try a seated cable fly Lower the weight Focus a stretch at the bottom Control the eccentric I promise this movement alone will grow your chest if you

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Kyle Lewis

@kylelewisfit

2 months

Get gym clothes that make you feel good You won’t regret it Look good feel good

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Kyle Lewis

@kylelewisfit

4 months

Get you a lady that will meal prep with you Ground beef White rice Veggies AI sauce

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Kyle Lewis

@kylelewisfit

4 months

What is everyone's favorite muscle group to hit and why? Mine is legs Love the challenge 😈

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Kyle Lewis

@kylelewisfit

4 months

Weigh in Wednesday Last week to this week 178lbs - 182lbs This is why I say to not focus so much on the number the scale shows you You will fluctuate day to day Focus on the changes you see to your body

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Kyle Lewis

@kylelewisfit

3 months

The problem with waiting for tomorrow is that Tomorrow then becomes today Stop putting it off Start today

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Kyle Lewis

@kylelewisfit

2 months

Get you a partner that will come and lift with you at 5am before work

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Kyle Lewis

@kylelewisfit

2 months

Building muscle is honestly super simple Compared to how social media portrays it Eat enough protein (.82g per pound of bodyweight) Hit each muscle group 2 times a week (10-20 sets per muscle group) Get enough sleep (at least 7 hours) Focus on technique 6-20 reps (take

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Kyle Lewis

@kylelewisfit

4 months

“Squeeze at the top‼️” A pause at the contracted part of a movement is just not very beneficial For hypertrophy at least Here is why When it comes to training we want to think about the fatigue-to-stimulus ratio The stretched portion is the most hypertrophic portion of a

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Kyle Lewis

@kylelewisfit

2 months

What does the number 225 mean to you? For some it could be $225 dollars was their first real sale It could be $225 they have for spending this week 225 is the remaining steps they have for the day 225 is the amount of places they want to travel to Obviously the number 225

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Kyle Lewis

@kylelewisfit

1 month

Do you want a huge booty? Stop doing hip thrust I know this sounds crazy All the tiktokers say to do hip thrusts and cable kickbacks for a big booty And, I'm sure you "feel your glutes" so much during a hip thrust If your main goal is muscle growth, there are much better

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Kyle Lewis

@kylelewisfit

2 months

✘ Things I wish I knew when starting my fitness journey to build muscle ✘ ((This is a thread)) Old vid of me starting out at the gym

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Kyle Lewis

@kylelewisfit

4 months

Hey you with the small arms Skull crusher variation ►Control the weight on the way down tapping your neck just below your chin ► Break at the elbows pushing down toward your hips ►Deep stretch and pause at the bottom ►Explosive on the way up I typically do 4 sets

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Kyle Lewis

@kylelewisfit

4 months

@pizzaducanh Neck pain

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Kyle Lewis

@kylelewisfit

4 months

We are all in it together Make friends Push each other Become better together We aren't made to do life alone

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Kyle Lewis

@kylelewisfit

4 months

7-9 hours of sleep Do you want some juicy muscles? Get to bed Get your sleep schedule together Do it for the gains

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Kyle Lewis

@kylelewisfit

3 months

How are we lookin chat? On the left is the most recent pictures of me The last video was me peak bulk around 188lbs The second to last video is me at 180lbs I am currently sitting around 174lbs

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Kyle Lewis

@kylelewisfit

1 month

Pull ups are one of the best back builders

Kyle Lewis

@kylelewisfit

1 month

The greatest back exercise Pull-ups Actual pull-ups… full dead hang then chest to bar with controlled eccentric Warm up with lat pull downs Drop set with assisted pull-ups if possible Save 1-2 reps in the tank until the last set go to absolute failure Your back will

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Kyle Lewis

@kylelewisfit

4 months

New YoungLA oversized T-shirt in dark green Got a large - I am 5 foot 9 180lbs Will fit even better after it shrinks a little!

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Kyle Lewis

@kylelewisfit

3 months

I’m 21 years old… about to be 22 in July I’m not perfect It’s hard to get to the gym consistently It’s hard to get to bed early and wake up early It’s hard to believe I can build this business But what’s harder? The thought of giving up Not being able to play with

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Kyle Lewis

@kylelewisfit

3 months

What is the hardest part of fitness for you? Making workout plan? Consistency? Nutrition?

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Kyle Lewis

@kylelewisfit

16 days

Top 3 exercises for a big 🍑 RDLs 4x10 Squats 4x12-15 Front foot elevated reverse lunges 4x12 Try it on your next Hammy and glute focused day

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Kyle Lewis

@kylelewisfit

27 days

All these stupid ads… “no matter how hard I worked out or how hard I dieted the fat just never burned off” Stfu Obviously you didn’t work hard enough You clearly were not actually in a deficit if you weren’t losing fat You clearly were not moving enough through the day

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Kyle Lewis

@kylelewisfit

3 months

Life is malleable asf Make of it whatever you want

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Kyle Lewis

@kylelewisfit

30 days

Extended weekend coming to an end I’m sad, but now it’s time to get back to work I still worked over the weekend. I started cookin up a thread so stay tuned for that But I hope yall enjoyed your Labor Day weekend I also hope you are ready to attack the week

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Kyle Lewis

@kylelewisfit

4 months

Why do I recommend slowing down movements when lifting? • Helps to perform the correct technique • Helps with mind-muscle connection • Lets you feel what a safe “full range of motion” is for you. Everyone's full range of motion looks a little different, slow it down and

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Kyle Lewis

@kylelewisfit

1 month

Shoulders x Arms x Abs I’ve made some slight changes to my program Really focusing more on Side Delt and Tricep growth I am those two exercises to the beginning of my workout That way most of my energy gets put toward those muscle groups Just because you have a set

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Kyle Lewis

@kylelewisfit

4 months

You have to cut out carbs or do a certain diet like keto to lose weight… I'm just kidding When it comes to losing weight it’s really super simple. Find your maintenance calories subtract about 500 calories… and get at least 10,000 steps a day You don’t need to cut out a

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Kyle Lewis

@kylelewisfit

19 days

Side quest Unlock handstand pushups again I started a new game and lost the ability Time to start working on these handstands

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Kyle Lewis

@kylelewisfit

4 months

I have been a little MIA this weekend It was my sisters big day She got married to her first crush on Saturday so we have been celebrating I told myself I wasn’t going to cry I cried Overall the weekend was a blast and I am so happy for my sister who is now Mrs. Fedewa🎊

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Kyle Lewis

@kylelewisfit

23 days

Wake up Carbs, protein, electrolytes Go to the gym Attack the day

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Kyle Lewis

@kylelewisfit

3 months

I feel like I don’t belong I’ve been down this road before and gave up last time That’s the thought that keeps going through my head when I’m thinking about my decision to start an Electrical Apprenticeship again I feel like I’m not made for the work I’ve barely used

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Kyle Lewis

@kylelewisfit

1 month

Deload weeks make the gym feel so refreshing

Kyle Lewis

@kylelewisfit

1 month

Took a week off the gym completely Didn’t step foot in the gym First session back just felt like doing back and chest The pump was absolutely amazing. I felt so focused and honestly didn’t realize how much I love waking up at 4am to go to the gym before work

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Kyle Lewis

@kylelewisfit

2 months

Be grateful for the now You are in the “Good ole days” If you can’t enjoy now, you won’t be able to enjoy anything.

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Kyle Lewis

@kylelewisfit

1 month

Do you only have dumbbells and a bench at home? No worries… I got you (5 day Plan) Day 1.) - Lateral raises - Bent Over Row - Overhead Tricep Extensions - Bicep Curls - Incline Chest Fly Day 2.) - Gobelt Squats - Reverse Lunges - RDLs 4 sets of each Day

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Kyle Lewis

@kylelewisfit

13 days

You want a small waist? Train back width - exercises that mimic the pull up motion Train your side delts - Lateral raises Train your glutes - Deficit reverse lunges Eat in a deficit while still eating .82g of protein per lb. of bodyweight

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Kyle Lewis

@kylelewisfit

1 month

How I PR in other ways than just adding weight - Increase reps - Slow the tempo - Improve technique - Deeper stretch on the muscle You don’t always have to strive for heavier and heavier weight Improve technique Drop the weight Drop the ego

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Kyle Lewis

@kylelewisfit

4 months

I am exhausted First week on the new job I have been getting up much earlier to make sure I still get my exercise in I will definitely be adjusting for another week It has been yet another week of stagnation for my weight loss Now I could stay exhausted and frustrated

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Kyle Lewis

@kylelewisfit

27 days

This is Michael Just recently signed him on as a client. His goal is mainly to lose some body fat. He would also like to get a little bit stronger and build some muscle. He has already been in the gym and has no problem getting there consistently but his main struggle was not

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Kyle Lewis

@kylelewisfit

2 months

The grocery list that has helped me lose roughly 20lbs My diet is pretty boring and I want to clarify that only eating these foods will not get you in the shape you want You still need to exercise and be in a caloric deficit Now Let’s carry on with this list of foods!

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Kyle Lewis

@kylelewisfit

3 months

Client updates‼️ This is JP His goal is to bulk up quite a bit… he’s looking to gain about 10-15 lbs When he started on June 7th he was 140lbs He is now 143lbs so we are at a comfortable pound per week gain! Excited to see what the end of these 90 days will bring so

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Kyle Lewis

@kylelewisfit

1 month

The greatest back exercise Pull-ups Actual pull-ups… full dead hang then chest to bar with controlled eccentric Warm up with lat pull downs Drop set with assisted pull-ups if possible Save 1-2 reps in the tank until the last set go to absolute failure Your back will

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Kyle Lewis

@kylelewisfit

1 month

Stop with the excuses You have more time than you think Eat the right foods Get to the gym

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Kyle Lewis

@kylelewisfit

2 months

Get after it baby

Kyle Lewis

@kylelewisfit

2 months

You know what day it is Wednesday weigh in🗣️🗣️ Last week I was 174.9 lbs this week I am 172.9 lbs

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Kyle Lewis

@kylelewisfit

20 days

Leg day with me You will either be traumatized and never want to hit legs again Or you will enjoy the pain like me and want more

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Kyle Lewis

@kylelewisfit

3 months

I failed I didn’t follow my set macros this weekend I enjoyed myself and got ice cream and ate some candy Stop that When you are trying to lose weight you cannot have that mindset Diet fatigue is a real thing Getting mentally and physically tired from following a diet

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Kyle Lewis

@kylelewisfit

19 days

Become addicted Addicted to respecting yourself and your body Addicted to keeping strong relationships Addicted to trying new things Addicted to progress Progress =Happiness

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Kyle Lewis

@kylelewisfit

1 month

‼️Perfect your bent-over-row Technique‼️ Key Take Aways 1.) Use Straps 2.) Go through the FULL range of motion. Protract the shoulders for a stretch Retract the shoulders and point chest forward at the top slightly arching the back 3.) Hinge then bend the knees to take

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Kyle Lewis

@kylelewisfit

3 months

Weigh in Wednesday ‼️ Back to where I was 3 weeks ago Down to 178lbs from 182lbs It’s been a grind Let’s keep this ball rolling baby

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Kyle Lewis

@kylelewisfit

3 months

Leg days just hit so hard recently Don’t be that person that skips legs

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Kyle Lewis

@kylelewisfit

4 months

Hack Squat or Pendulum Squat?

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Kyle Lewis

@kylelewisfit

29 days

How long do you really think it takes to build your dream body? I can tell you right now it ain’t just a few weeks of “eating healthy” and getting to the gym 2 days a week

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Kyle Lewis

@kylelewisfit

2 months

How I make my training as hard but efficient as possible I usually only have 2 or 3 exercises per muscle group that I do during a training session The reason I’m able to do that is because of my exercise selection I chose the the correct exercises for my goal I know for a

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Kyle Lewis

@kylelewisfit

2 months

This is not what I really look like Good lighting and a pump can do absolute wonders Don’t believe everything you see on social media I am flexed I am in perfect lighting And I have a pump Be happy with physique as it is But that doesn’t mean to stop working and

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Kyle Lewis

@kylelewisfit

13 days

Turns me into a monster that just never stops reppin I swear

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Kyle Lewis

@kylelewisfit

2 months

You don’t have to continue feeling sluggish and full of brain fog There is a way out It may not be easy but it is simple Solution: — Workout at least 3 days a week for 45 minutes — Eat Whole Foods and have lots of color on your plate — Walk outside for at least 30 min

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Kyle Lewis

@kylelewisfit

21 days

Live by these few rules and you will be healthy • Exercise for 30 minutes at least 3 days a week • Focus on eating Whole Foods • Get plenty of sunlight • Drink lots of water

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Kyle Lewis

@kylelewisfit

3 months

Calories are just calories Correct To an extent Yes, you can still lose fat while your diet consists of Twinkie’s and Mountain Dew As long as you are in a caloric deficit you will burn fat Now the way you go about doing that will determine Your overall health during the

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Kyle Lewis

@kylelewisfit

1 month

‼️PERFECT YOUR RDL FORM‼️ Key Take Aways 1.) HINGE do not bend over Stick the but back keeping the back straight 2.) Keep the weight close to your body nearly scraping your shins… if it helps put the weights to the side 3.) Dumbbells for greater range of motion and focus

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Kyle Lewis

@kylelewisfit

14 days

I’ve noticed working in the electrical field that nearly all of these guys I work with They brag about the amount of hours they work. And I get it, it’s important to be a hard worker But nearly all of them also don’t enjoy what they do. They don’t focus on their health, they

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Kyle Lewis

@kylelewisfit

2 months

Absolute banger of a leg day with the OG gym bro Saturday lifts put me in such a good mood

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Kyle Lewis

@kylelewisfit

2 months

It’s crazy what just a little bit of intention can change

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Kyle Lewis

@kylelewisfit

1 month

The season of dressing like a hobo to the gym is coming I cannot wait

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Kyle Lewis

@kylelewisfit

2 months

#NewProfilePic

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Kyle Lewis

@kylelewisfit

1 month

Love livin

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Kyle Lewis

@kylelewisfit

1 month

Meal prep done A day late but it’s done In just 15 minutes 4 meals 1 cup of brown rice Half a bag of steamed veggies for each meal Can of chicken 76g of protein A1 sauce

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Kyle Lewis

@kylelewisfit

5 months

Back pain sucks As someone who used to deal with back pain daily These are few movements I have learned and progressed over time These resisted stretches are all progressions of bodyweight movements that I started with #FitnessMotivation #FitLife #HealthyLiving

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Kyle Lewis

@kylelewisfit

26 days

Ya know I think I partially take this back Social media has made fitness seem so much more difficult than it really is So many people share what they “think” works not science backed strategies

Kyle Lewis

@kylelewisfit

26 days

I wonder how many time the fitness industry can say the same thing Before people realize losing fat and living a healthy lifestyle Is not rocket science

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Kyle Lewis

@kylelewisfit

13 days

Do you think the new science talking about stretched based training is overrated?

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Kyle Lewis

@kylelewisfit

2 months

It's coming to the end of my day I need to start asking myself What have I done to make it a fulfilled day? Did I post at least once today? Did I give my job my all today? Did I do my best to care for my body by hitting my step goal and meeting my calorie goal? If you

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Kyle Lewis

@kylelewisfit

3 months

We are so back For a second there I was back up to 182 from 179 But we dialed in again We just had to get adjusted to the new job and schedule Also this heat is gettin to me my lawd 😮‍💨

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Kyle Lewis

@kylelewisfit

4 months

What muscle group is everyone starting out the week with?

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Kyle Lewis

@kylelewisfit

1 month

Can you build your dream physique if you don’t love going to the gym? Honestly I don’t think so Building muscle and forming your dream physique is such an art It takes more than just discipline You have to have a crazy amount of respect for yourself And passion for

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Kyle Lewis

@kylelewisfit

26 days

I wonder how many time the fitness industry can say the same thing Before people realize losing fat and living a healthy lifestyle Is not rocket science

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Kyle Lewis

@kylelewisfit

19 days

Listening to Please Please Please by Sabrina Carpenter while taking back squats to failure On 🔝