dmrdja

Dan Mrdja

Canadian Protein Athlete
Personal Trainer
Mensphysique Competitor
2x CBBF National Mens Physique Competitor
2nd Place in Nationals 2014
Snap: dmrdja

Best sis and friend in the world! @mirjanamrdja #happynationalsiblingsday #siblings #sister #bff #love

Best sis and friend in the world! @mirjanamrdja #happynationalsiblingsday #siblings #sister #bff #love - 11 days ago

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Cant wait till showtime! Sitting at a solid 225 ☺...but before that my mid prep trip to mexico in a week 😎. Dont get it twisted prep game stays strong even then 💪 #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #abs  #Health #Diet #Ripped #Aesthetics #trainer #train

Cant wait till showtime! Sitting at a solid 225 ...but before that my mid prep trip to mexico in a week 😎. Dont get it twisted prep game stays strong even then #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #abs   #Health #Diet #Ripped #Aesthetics #trainer #train - 15 days ago

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Late night meal accomponied by a delicious red wine 👌

Tofu fettuccine with a sundried tomato pesto sauce , topped with grilled shrimp! Yummy in my tummy! Who says prep food cant be tasty!? 215 calories
30g of protein
3 g fat
12 g carb (6 coming from fibre)

#chef #foody #foodporn #redwine #prep #showprep #bodybuilding #mensphysique #classicphysique #ifbb #npc #wbff #mensfitness #fitness #fitnessmodel #model #fitnessfreak #diet #train #trainer #personaltrainer #motivator

Late night meal accomponied by a delicious red wine Tofu fettuccine with a sundried tomato pesto sauce , topped with grilled shrimp! Yummy in my tummy! Who says prep food cant be tasty!? 215 calories 30g of protein 3 g fat 12 g carb (6 coming from fibre) #chef #foody #foodporn #redwine #prep #showprep #bodybuilding #mensphysique #classicphysique #ifbb #npc #wbff #mensfitness #fitness #fitnessmodel #model #fitnessfreak #diet #train #trainer #personaltrainer #motivator - 16 days ago

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Newest addition to the tattoo fam #tiger #thai #tattoo #tattooaddict #sakyant #buddha #buddhist

Symbolism of the Tiger 
Power
Energy
Royalty
Protection
Generosity
Illumination
Unpredictability

Shoutout to Pookie @blacklotuswindsor

Newest addition to the tattoo fam #tiger #thai #tattoo #tattooaddict #sakyant #buddha #buddhist Symbolism of the Tiger Power Energy Royalty Protection Generosity Illumination Unpredictability Shoutout to Pookie @blacklotuswindsor - 19 days ago

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Dead! 😂😂😂😂😂

Dead! - 26 days ago

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Big shout out to @jeanmerhejejr for his hard work and determination these last few weeks. I applaud your dedication 💪💪 Regrann from @jeanmerhejejr -  Just under #sevenweeks out and your boy is feeling & looking good thanks to @dmrdja guidance/coaching; also S|O to @batouulbeauty for the amazing job on waxing my Zangief lookin ass 🤣🤣 .... if you're looking for brow/full face waxing or microblading hit my girl up, she'll get you right! •
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#mensphysique #bodybuilding #stephaniewarsfoldclassic #canadianbodybuilding #canadianphysiquealliance #ifbb - #regrann

Big shout out to @jeanmerhejejr for his hard work and determination these last few weeks. I applaud your dedication Regrann from @jeanmerhejejr - Just under #sevenweeks out and your boy is feeling & looking good thanks to @dmrdja guidance/coaching; also S|O to @batouulbeauty for the amazing job on waxing my Zangief lookin ass 🤣🤣 .... if you're looking for brow/full face waxing or microblading hit my girl up, she'll get you right! • • • • #mensphysique #bodybuilding #stephaniewarsfoldclassic #canadianbodybuilding #canadianphysiquealliance #ifbb - #regrann - 27 days ago

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So proud of this girl right here. Even on her toughest days she digs in and busts her butt every single workout! Im so blessed to be around strong ppl like this and happy to have ppl like this as friends ☺. Cant wait to see the progress we make💪💪💪Regrann from @aliciabezaire -  Today makes 2 months with my trainer he got me from 297 to 277.6 - which is 19.4 lbs total since January 25th. I couldn’t have gotten to till point without him 💪🏻 so massive thank you to @dmrdja - And since September 30th I lost 36.4 lbs which is amazing! I haven’t seen the 270s on a scale since 2009. I might not see extreme physical differences but I’m am extremely proud of myself and finally feel good in my own skin - HOWEVER this year has just started. Got 93.3 lbs to go. Time to step it up and keep killin it 🏋🏻‍♀️😊💕#givingupisnotanoption #healthylifestyle #gym #dedication #vegan #ketodiet #veganketo #weightlossjourney #gotthis #ketotransformation #8monthstogo - #regrann

So proud of this girl right here. Even on her toughest days she digs in and busts her butt every single workout! Im so blessed to be around strong ppl like this and happy to have ppl like this as friends . Cant wait to see the progress we makeRegrann from @aliciabezaire - Today makes 2 months with my trainer he got me from 297 to 277.6 - which is 19.4 lbs total since January 25th. I couldn’t have gotten to till point without him 🏻 so massive thank you to @dmrdja - And since September 30th I lost 36.4 lbs which is amazing! I haven’t seen the 270s on a scale since 2009. I might not see extreme physical differences but I’m am extremely proud of myself and finally feel good in my own skin - HOWEVER this year has just started. Got 93.3 lbs to go. Time to step it up and keep killin it 🏋🏻‍♀️#givingupisnotanoption #healthylifestyle #gym #dedication #vegan #ketodiet #veganketo #weightlossjourney #gotthis #ketotransformation #8monthstogo - #regrann - 27 days ago

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"Go forward in life with a twinkle in your eye and a smile on your face, but with a great and strong purpose in your heart" #happyfriday #smile #weekend #weekendvibes #behappy #cheers 
Photocred: @ahmad_taam_photography 📷

"Go forward in life with a twinkle in your eye and a smile on your face, but with a great and strong purpose in your heart" #happyfriday #smile #weekend #weekendvibes #behappy #cheers Photocred: @ahmad_taam_photography - 1 month ago

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Anyone looking for prepped meals message @kj.flexzone for very tasty and healthy dishes to fit whatever goals you have. Whether your looking to put on some weight, lose weight or require halal, shes got you covered! 💪💪💪
#foodprep #prep #healthychoices #healthy #diet

Anyone looking for prepped meals message @kj.flexzone for very tasty and healthy dishes to fit whatever goals you have. Whether your looking to put on some weight, lose weight or require halal, shes got you covered! #foodprep #prep #healthychoices #healthy #diet - 2 months ago

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The decline ab bench is my go to ab exercise. The number ome thimg i really try to focus on here is to exhale all my air starting om the up motion so it brings my stomach in as tight as possible. Taking a deep breath in on the way down and keeping my stomach tight the whole motion. Give it a try! 
#mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #abs  #Health #Diet #Ripped #Aesthetics #personaltrainer #trainer #train

The decline ab bench is my go to ab exercise. The number ome thimg i really try to focus on here is to exhale all my air starting om the up motion so it brings my stomach in as tight as possible. Taking a deep breath in on the way down and keeping my stomach tight the whole motion. Give it a try! #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #abs   #Health #Diet #Ripped #Aesthetics #personaltrainer #trainer #train - 2 months ago

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After a high rep and a lot of negatives chest day on Monday i decided to do a heavy day on tuesday. I usually try to stay away from the real heavy stuff bc i tend to tweak some sort of muscle but the ego kicks in sometimes and i like to give myself a boost from time to time. Hadnt touched 425 in a while but seemed to go up okay after a lot of heavy sets prior 💪💪💪 #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #bodybuilding #bodysculptor #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #abs  #Health #Diet #Ripped #Aesthetics #trainer #train #canadianprotein

Thanks to @canadianprotein for the awesome gym gear. Best fitting clothes ever!

After a high rep and a lot of negatives chest day on Monday i decided to do a heavy day on tuesday. I usually try to stay away from the real heavy stuff bc i tend to tweak some sort of muscle but the ego kicks in sometimes and i like to give myself a boost from time to time. Hadnt touched 425 in a while but seemed to go up okay after a lot of heavy sets prior #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #bodybuilding #bodysculptor #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #abs   #Health #Diet #Ripped #Aesthetics #trainer #train #canadianprotein Thanks to @canadianprotein for the awesome gym gear. Best fitting clothes ever! - 2 months ago

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Rotisserie chicken with tofu spaghetti and garlic alfredo sauce 😀.. Chicken 5oz
210 cals
38g protein
0 carbs

Tofu Spaghetti with sauce
50 cals
6g carbs
Only 1 carb from sugar and rest fibre

Total meal 290 cals

#mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #abs  #Health #Diet #Ripped #Aesthetics #personaltrainer #trainer #train

Rotisserie chicken with tofu spaghetti and garlic alfredo sauce 😀.. Chicken 5oz 210 cals 38g protein 0 carbs Tofu Spaghetti with sauce 50 cals 6g carbs Only 1 carb from sugar and rest fibre Total meal 290 cals #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #abs   #Health #Diet #Ripped #Aesthetics #personaltrainer #trainer #train - 2 months ago

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Make your vision a reality! Work hard until you hit the point you want to quit and then push a little more! Make the uncomfortable become your comfortable 💪💪💪 #gymtime #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #bodybuilding #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #athlete  #Health #Diet #Ripped #Aesthetics #trainer #train #canadianprotein

Make your vision a reality! Work hard until you hit the point you want to quit and then push a little more! Make the uncomfortable become your comfortable #gymtime #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #bodybuilding #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #athlete   #Health #Diet #Ripped #Aesthetics #trainer #train #canadianprotein - 2 months ago

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Regrann from @canadianprotein -  @dmrdja and @canprodan take you through a high volume chest workout. Below are working sets so make sure you wam-up sufficiently.

Scroll to see all the exercises 👉

Hammer strength flat
4 sets of 10 to 12

Incline bench press
4 sets of 20

Hex press 10 reps
Supersetted with flys 10 reps
3 rounds

Wide chest hammer
3 sets of 12

Cable flies pronated grip pulling under chest
4 sets of 12

#cpuniversity #repthenorth #canadianprotein
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#health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean

Regrann from @canadianprotein - @dmrdja and @canprodan take you through a high volume chest workout. Below are working sets so make sure you wam-up sufficiently. Scroll to see all the exercises Hammer strength flat 4 sets of 10 to 12 Incline bench press 4 sets of 20 Hex press 10 reps Supersetted with flys 10 reps 3 rounds Wide chest hammer 3 sets of 12 Cable flies pronated grip pulling under chest 4 sets of 12 #cpuniversity #repthenorth #canadianprotein . . . . . . #health #fitness #fit #TFLers #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #photooftheday #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #cleaneating #eatclean - 2 months ago

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Start the week off with a game plan in mind. Then go out and execute it! Preparation is key! #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #abs  #Health #Diet #Ripped #Aesthetics #trainer #train #canadianprotein

Start the week off with a game plan in mind. Then go out and execute it! Preparation is key! #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #abs   #Health #Diet #Ripped #Aesthetics #trainer #train #canadianprotein - 2 months ago

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Sunday workouts for some reason always make me feel a little extra accomplished. Finished a week of staying on point with my diet and workouts. Throwing that 7th day of the week to work on some things i may have neglected. Staying focussed and determined to reach my goal. 💪💪💪🏆 #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #abs  #Health #Diet #Ripped #Aesthetics#trainer #train #canadianprotein

Thank you to my sponsor @canadianprotein for the very stylish gym gear! Love the way it looks amd fits!

Sunday workouts for some reason always make me feel a little extra accomplished. Finished a week of staying on point with my diet and workouts. Throwing that 7th day of the week to work on some things i may have neglected. Staying focussed and determined to reach my goal. #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #abs   #Health #Diet #Ripped #Aesthetics #trainer #train #canadianprotein Thank you to my sponsor @canadianprotein for the very stylish gym gear! Love the way it looks amd fits! - 2 months ago

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Always good when u have a crazy arm pump going on leg day 😏 Big thanks to my sponsor @canadianprotein for the new gear! This stuff fits amazing and the style is 🔥🔥🔥! #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #abs  #Health #Diet #Ripped #Aesthetics#trainer #train

Always good when u have a crazy arm pump going on leg day Big thanks to my sponsor @canadianprotein for the new gear! This stuff fits amazing and the style is ! #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #armpump #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #abs   #Health #Diet #Ripped #Aesthetics #trainer #train - 2 months ago

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As everyday passes i get more and more excited to hit the stage and see what i can do this year. Been busting my butt to stay somewhat lean and grow at the same time. It doesnt leave much room for slipping up! As i see daily changes it makes me focus more and keep my discipline and i know that the days wjere i see big changes are ahead and thats when the addiction settles in and nothing will get in my way then! 💪💪🏆 #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #bodybuilding #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model  #gymmotivation #motivation #abs  #Health #Diet #Ripped #Aesthetics #trainer #train #toronto #vancouver

As everyday passes i get more and more excited to hit the stage and see what i can do this year. Been busting my butt to stay somewhat lean and grow at the same time. It doesnt leave much room for slipping up! As i see daily changes it makes me focus more and keep my discipline and i know that the days wjere i see big changes are ahead and thats when the addiction settles in and nothing will get in my way then! #mensphysique #classicphysique #npc #ifbb #wbff #canadianphysiquealliance #aroundtheopa #bodybuilding #muscle #gains #mensfitness #menshealth #fit #fitness #fitnessmodel #fitnessmotivation #model   #gymmotivation #motivation #abs   #Health #Diet #Ripped #Aesthetics #trainer #train #toronto #vancouver - 2 months ago

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