jacob.tme

jacob.tme TRAINING & NUTRITION SYSTEMS 💪🏻
LOSE FAT FAST & TRAIN WITH ME ❗️📉
Coaching and Nutrition Enquiries⬇️
http://Tmestablishment.com/enquiry

01/09/2026

Truth is..

They all target your quads as a whole.

Difference is..

They are BIASING different parts of your quad + adductor.

None the less it’s all just quad. Potato, potatoe or whatever the f**k they say.

Go eat pancakes ya simps 🥞

01/09/2026

Don’t get mad..

1. I understand running can be advantageous for fat loss
2. I understand LISS also uses carbohydrates to some degree

What I’m saying is..

IF YOU WANT TO MAINTAIN MUSCLE TISSUE IN A CALORIE DEFICIT, you need to ⤵️

1. Control fatigue
2. Prioritise recovery
3. Maintain performance in the gym
4. Maintain strength

Running excessively, when you are consuming a limited amount of calories and carbohydrates specifically, BURNS through your energy like a fking furnace 🔥

Fat loss will come down to the deficit created considering all the variables that make up energy balance, NOT how far or fast you can run.

If your goal is to maintain muscle, diet intelligently, train hard and consider dropping the high impact cardio.

RUN TO BE A GOOD RUNNER. You don’t need to run to lose fat.

31/08/2026

GROW SOME GUNZ 💪🏻

Give these three variations a try and let me know what suits you best!

The reason I have the Incline DB Curl and the Bayesian Curl in the advanced and expert categories, is because ⤵️

Most beginners just train the mid to shortened range. People are often really good at leaving their elbows by their side or allowing them to travel forward..BUT..

Aren’t so good at leaving the elbows behind the torso training the bicep in a more lengthened state, which is very important for the overall growth and development of the bicep 💪🏻

Hope that helps.

30/08/2026

THE BEST SPLIT FOR MUSCLE GROWTH 💪🏻

Sorry….There isn’t one.

➡️ If you’re new - 3 days per week will likely suffice
➡️ If you have been at it for a while, you’ll likely need 4 or more

HOWEVER, it’s not the split that grows muscle. It’s the frequency, the repetition, the intensity..
.the progression OVER TIME.

PPL / upper + lower / PPL + Upper lower / 6 rotating / Bro splits

They all work. The question is..do you train hard enough ? 🤔

30/08/2026

GOBLET SQUAT

A cracker for the quads…when you do it correctly.

Common mistakes ⤵️

1. Holding dumbbell away from body
2. Leaning too far forward
3. Poor core stability
4. Leading with the hips from the bottom

Fix the dumbbell position, find something the elevate your heels, keep your chest high, and the rest will follow âś…

29/08/2026

You can’t train something that doesn’t exist…

What most of you need to be doing is focusing on building your lats as a whole, rather than targeting specific fibres.

Where you feel the most tension in your lat is going to be dictated be position, ex*****on and the range in which you train your lat.

The lat is one big muscle, treat it like one, and train it using a variety of movements multiple times per week. âś…

➡️ Keep it simple. Simple works.

29/08/2026

Wake up.

You vs you, yeah maybe when it comes to finding the will to get up and do some laundry…

Imagine you’re in a job interview.

Boss: “So tell me, what makes you different to the others. Why should I hire you”

You: “Well sir, you see, I was better than I was yesterday”

Yep, great đź‘Ź

Commit or don’t commit. Don’t justify a mediocre effort by telling yourself you were better than you were yesterday.

Trying is trying. Giving half an effort is giving half an effort. Not doing is not doing. It’s very simple.

28/08/2026

TRAINING DELTS?

I don’t mind the good old lateral raise using the dumbbells or the cable machine..

But..

DO YOURSELF A FAVOUR. TRY THIS LAYING VARIATION âś…

➡️ Increased stability and support
➡️ Reduces swinging / use of momentum
➡️ Massive pump and isolation

Give it a try on your next shoulder day 👊🏼

27/08/2026

Blasting your arms with no plan doesn’t promote growth…

Training with accuracy, intent, and knowing what part of your body you’re targeting via exercise selection is what matters.

Train a muscle group in different ranges, using various angles and positions.

Progress takes time. TME.

27/08/2026

THIS IS WHY YOU CANT GROW MUSCLE

Losing fat? EZ PZ

Gaining muscle is the hard part, it’s a longer drawn out process. It requires more management and ATTENTION TO DETAIL.

More freedom, greater flexibility, eating out more frequently, less attention to detail…this is exactly why most people end up cutting again after 10 weeks. They get too fat, too fast, and have to cut again.

MEN + WOMEN - There is a fine line between being skinny, and being athletic or lean. That fine line is muscle.

Building muscle will ⤵️

1. Improve your aesthetic appearance
2. Increase strength and performance
3. Strengthen bones, joint and ligaments (as a byproduct)
4. Allow you to eat more and stay at a lower body fat percentage over time.

Pay attention, create some runway and actually start growing. TME.

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