Nikhil Palani Swami

16/10/2026

Building my plate the 80-20 way 🍽️

80% of the time, my plates look like this: lean protein, colorful carbs, plenty of veggies, and healthy fats. They fuel my training, help me recover, and keep me feeling good.

The other 20%? That’s where life happens 🍕🍔

Pizza with friends. Burgers after a long week (or may be before that weekend long run ) I just enjoy it, then go back to my usual plate at the next meal.

14/10/2026

These are 5 exercises I program all the time with my athletes and clients when the goal is leg growth. 🦵

Each one hits the legs a little differently, and together they cover quads, hamstrings, and glutes without beating up your lower back.

Swipe through for 5 exercises I use to build serious leg size and strength:

1️⃣ Hack Squat

2️⃣ Romanian Deadlift

3️⃣ Belt Squats

4️⃣ Hip thrust

5️⃣ Unilateral leg press

Mix these into your lower body days, focus on controlled reps and a full range of motion, and push close to failure on your working sets. Consistency over time is what grows legs.

12/10/2026

27/09/2026

Grow a bigger, stronger back with these 5 essential pulls 💪

Most people default to the same pulldown every session — but back development needs variety across planes and angles. Swipe through 5 movements that hit every part of your back:

1️⃣ Bilateral vertical pull — builds width
2️⃣ Unilateral horizontal pull — fixes imbalances, builds control
3️⃣ Upper back focused pulldown — targets the upper lats/traps
4️⃣ Bilateral horizontal pull — builds thickness
5️⃣ Upper back focused row — rear delts + mid-traps for posture

[Lat pull down,Back workout,Back & Biceps ,Strength training,workout]

24/09/2026

Hyrox Mumbai Doubles Men 2026

Goal was finishing it under 65 mins but things didn’t go as planned

Started smooth everything was under control and as planned

A painful stitch kicked in and got worse & worse on following runs

Tried to control and slow down the runs way below the planned pace and tried to cover up that on the stations but that wasn’t enough

Tried picking up the pace here and there on stations as and when it felt better

Tried picking up the pace here and there on stations as and when it felt better

But nothing helped and we finished it in 71 mins disappointed with the timing but very happy to be able to push in pain and finish the race without quitting

The goal for a sub 65 continues…..

24/09/2026

This is not a diet.

This is real food that happens to fuel performance , recovery, and everyday life.

Swipe through — every plate is something I actually eat as a coach and nutritionist.

[Diet,protein,youghurtbowl,fruits,nutrition,colors,carb]